Okay, I'm questioning whether this is worth the effort to write all this down, but GB Otis, if you want fast results, you should try this 24-day program I did this past May. There's a bunch of supplements and tablets and stuff, but I think you could just go with a good daily vitamin and the results probably won't be that much different. The food is similar to what you are doing already (save eliminating alcohol), though you'll eat more on this plan. And it involves exercise - at least 30 minutes 5-6 days per week. I did two classes a week (a sort of modified cross-fit deal - but a simple visit to the gym works) and did 30 minutes on the treadmill on the other days. On this program, I went in for diagnostic testing at the beginning, and then at the end of the 24 days. The weight loss was decent - I'm 5'10" and went from 186 lbs to 169 lbs. What was amazing, however, is that I went from 24.3% body fat to 17.8% body fat. Doing the math, I lost 15.1 pounds of fat in three and a half weeks. In addition to the exercise, here is the diet (it's not rocket science, but it works):
Foods to Avoid
Alcohol
White foods (pasta, bagels, white bread, white rice)
Soy sauce
Sugar
Vinegar
Cheese & mushrooms (molds keep toxins alive)
Dairy products (contain lots of sugars and feed toxins)
Fatty/fried foods
Red meat
Fast/processed foods/crackers/bread/pasta
Foods to Eat (goal is to starve toxins)
Tons of fruit/veggies
Eggs
Chiken/fish/turkey
Yams (limited amounts)
Oatmeal (limited amounts)
Herbal non-caffeinated teas
TONS of water (10 or more glasses per day)
Nuts, seeds
Nut butters (almond is best, sesame, cashew)
Healthy fat (olive oil, avocados, cocnut oil)
DAYS 1-10
Breakfast - bowl or piece of fruit
Mid-morning - 3 hard-boiled eggs or scrambled
Lunch - mixed green salad with colorful veggies tooped with lean protein or side of protein
Mid-afternoon - nuts, seeds, raw veggies, fruit (i.e. 1/2 apple w/ almond butter, celery sticks w/ almond butter)
Dinner - protein with vegetables (veggies can be steamed, grilled, baked - don't overcook)
Snack (only if needed) - small bowl of berries or 1/2 piece of fruit
DAYS 11-24
Breakfast - meal replacement shake or choose one or two of 3 whole eggs or 1/2 serving of slow cook oats w/ nuts/fruit
Mid-morning - choose one or two of 3 eggs, veggies, 1/2 serving cottage chees w/ fruit/nuts, nuts or nut butter, 1/2 serving of Nut Thins w/ half can of tuna or salmon
Lunch - protein with salad (variety of veggies) or protein with side of veggies (add brown rice if needed for energy)
Mid-afternoon - choose one or two of 3 eggs, 1 fruit, veggies, nuts or nut butter, 1/2 serving of Nut Thins w/ half can of tuna or salmon
Dinner - protein with vegetables (veggies can be steamed, grilled, baked - don't overcook) (no starchy carbs after lunch)
Snack (only if needed) - one of 1/2 serving of cottage cheese with nuts, 2 eggs, veggies, nuts or nut butter
NOTES:
Be at least 90% "ON" for a minumum of 14 days
Keep carbs under 30 grams per meal/snack (minimizes fat storage)
Increase healthy fats as you decrease carbs (avocado, olives and olive oil, nuts and seeds)
Drink 3-4 liters (90-120 oz) of water daily
Exercise AT LEAST 30 minutes 5-6 days per week
Minimize or avoid alcohol, bread, dairy