Banjo's Diet - Some interesting new information

My diet, which is modeled after information provided by the USDA and Alton Brown (of Food Network's TV show Good Eats, where he's lost 50 lbs), has increased the consumption of nuts.

This recent Harvard Medical study indicates that nuts are superior to assisting with keeping weight off.  Other superior foods includes yogurt.  It also notes the amount of weight added by eating potatoes.

My diet, based on the USDA's suggestion for reducing protein and increasing fiber rich foods, includes:

• Eating 3 meals per day, each with 500 calories.  This is 7 days per week, or 21 meals per week total.
• 1 meal per week that includes beef
• 1 meal per week that includes fish (not fried or breaded)
• 1 meal per week  that includes pork
• 1 meal per week  that includes chicken (not fried)
• 7 meals (breakfast) per week of steel-cut oatmeal.
• 14 meals per week containing vegetables (2 meals per day)
• a daily snack of nuts (about a handful); pecans, walnuts, pistachios (shelled), sunflower.
• high fiber foods such as beans.  This really helps with hunger.
• fruits
• 3 cups per day of fat-free milk
• 3 meals per week are all-vegetable, supplemented by nuts.

So far, following this plan, I've lost 1 pound per week, with a total of 13 lbs lost so far.  My blood pressure and cholesterol have both dropped.  However, it appears the sarcasm remains.

Please see other 'Diet' listings to the right of this post.