DIET RULES:

I will be the first to admit that my diet is not the best. But I am very consistent in holding to my eating habits. My primary rule is to MINIMIZE FATS, SUGARS, and SALT.

• I never cook with oil (I use non-stick cookware and a squirt of no-stick spray), nor do I ever use butter or margarine!
  
  
• I also do not keep sugar in the house; I use saccharine or nutrasweet instead.
  
  
• I also never use salt. Salt causes water-retention, and can make you look flabby even if you aren't. Besides, anything you buy pre-prepared or canned WILL have plenty of salt!
  
  
• I used to be a vegetarian, but I was never able to gain any muscle-mass. Now I eat meat - plenty of it - but only lean meats! Beef, chicken, and turkey are all available in lower-fat varieties; and your stomach will thank you because they are much easier to digest.
  
  
• I do not drink milk. I use fat-free milk in my coffee, or for cooking and eat fat-free cottage cheese and yogurt. But if you really want to cut body fat, avoid milk products altogether! The lactose in milk causes both bloating and fat-retention. It makes sense: in babies, lactose stimulates fat-storage for energy needed during growth; and it stimulates the same biochemical reaction in adults.
  
  
• Other than using Orange Juice to make my protein shakes, I do not drink fruit juice. Fruit juice may sound  healthful, but it's just water and sugar (fructose) - which turns to fat exactly like "normal" sugar (sucrose).
  

BREAKFAST:

I know that it is important to get some protein in the diet first thing. However, I usually can't stomach the idea of eating meat at breakfast. I often start out with pancakes (using sugar-free or reduced-sugar syrup) or oatmeal and dry toast. I follow that up with a protein shake (protein powder + orange juice). Of course, I also have to drink my obligatory pot of coffee which is bad! The caffeine in coffee causes dehydration and water retention.

LUNCH & DINNER:

As I said, I tend to not vary my eating routine very much. I avoid cream sauces on everything. Below is a list of foods that I generally eat, and I usually mix and match 3 or 4 different types at every meal.

PROTEINS
• Steak - broiled or pan-cooked.
• Turkey Burger (7% Fat) - patties, or used in dishes just like hamburger.
• Chicken / Turkey Breast - I usually only buy the boneless, skinless variety and pan cook (without oil).
• Tuna (packed in water) - as a sandwich, in pasta, or cooked in a patty with an egg and bread crumbs.
• Fish - broiled or raw (sushi - YUM!)
• Mushrooms - Yep! Mushrooms are great sources of protein (although they are mostly water). I throw mushrooms into just about everything; but a grilled portabella mushroom "steak" is nice once in a while too.
  
  STARCHY CARBOHYDRATES
• Rice - (I can never get too much rice!) Brown rice has a higher fiber content, but takes a lot longer to cook.
• Potatoes - baked or "fried" (without any oil!). For a change, I'll steam a sweet potato with a sprinkle of cinnamon (excellent fiber and vitamin A).
• Pasta - with crushed tomatoes, tomato sauce, or red wine vinegar and black pepper. I also buy boxed macaroni & cheese but use fat-free milk and omit the butter/margarine.
• Breads - as much as I love bread products, they are mostly empty calories, so I usually only have bread when making a sandwich.
• Corn on the cob - boiled or microwaved with lots of black pepper. Mmmm Mmmm!
  
  OTHER CARBOHYDRATES
• Vegetables - steamed in a pan or microwave, or raw. My favorites are: broccoli, zucchini, carrots, green beans, peas, and brussels sprouts, but I've never met a vegetable I didn't like.
• Beans - I eat black beans, red beans, and lentils as often as I can.
• Lettuce & cabbage are also personal faves. But I only use fat-free dressings.
• Fruits - Apples or red grapes make a nice snack, but fruits are mostly sugars (and fiber). Grapefruit are really good too, plus they contain a chemical that inhibits fat absorption!
  
  FATS
• Contrary to popular belief, you do need some fat in your diet. I just listen to my body, and when I crave a little fat, I eat a handfull of unsalted nuts, usually almonds. Peanuts are worthless due to their higher saturated fat content, so I resist the temptation!
  

MY NUTRITIONAL DOWNFALLS

• Coffee - I love my coffee (just plain old black coffee with artificial sweetener or a dollop of fat-free milk).
• Soda - I drink WAY too much diet soda (Pepsi One is my favorite)! Just as with coffee, the caffeine causes water retention and dehydration.
• Chocolate - I love chocolate, and I treat myself to a "Milky Way Lite" a couple of times a week.
• Artificial sweeteners - I probably ingest enough to kill every rat in the USA.
• Water - I don't drink nearly enough water. Illogical as it sounds, the more water you drink, the less you retain.