KEEPING SCORE
The best way to begin any diet plan is to keep a food journal. Start writing down everything you eat and drink—and when. "You'll see where your weaknesses are right away," says Alpert. "Do you start snacking on junk food in the late afternoon? Or once you have a few drinks, do you start gorging on pizza and hot dogs like a frat boy?" Also, take note of what types of food you normally snack on when you get super-hungry. It's important to note portion size as well.

START OFF SLOW
After you take a good, honest look, start with three meals a day with a snack between breakfast/lunch and lunch/dinner to keep yourself in control. And consider portion size—keep it just slightly larger than the size of your fist.

ADD high-fiber starches like whole grain cereals, breads and crackers.

ELIMINATE white rice and, if you can, pasta. "Opting for brown rice or whole grain pasta is a small change that has a big impact," says Alpert.

ADD lots of veggies; especially dark green ones, which are the most nutrient-dense, like spinach or broccoli. Some other great snacks are 10 baby carrots with hummus, cherry tomatoes with an ounce of feta cheese and balsamic vinegar or, if you want something sweet, FAGE Total Greek 0% yogurt with cinnamon and a few walnut halves.

ELIMINATE soda and other juices and drink lots of water (with a little lemon or lime if you want some flavor). The initial switch might be tough, but it's an easy craving to kill off.

ADD breakfast–every day—and try to include a high-fiber starch (like fiber cereals or oatmeal) and a lean protein (eggs, yogurt or turkey bacon) if you can manage it.

FIBER: HOW TO TELL
You can identify foods that are high in fiber by reading the label. The recommended intake is at least 21–25 grams of fiber per day. Fruits like pears, figs and blueberries are great sources, as are bran flakes and oatmeal.

ELIMINATE empty snacks like chips, pretzels and donuts.