[Master___Pain]

Rhymes, it appears that you have received some sage advice so far.

Bypass the diet pills, thay are a waste of time

You don't drink soda so that's good.

If you are going to drink beer, go light. And don't have a twelver. It's best to cut out booze all together, but I like beer and red wine a lot so that my splurge "foods".

Try and eat these twelve powers foods every day

Almonds and other nuts/seeds
Good: Almonds, peanuts, walnuts, Brazil nuts, cashews, pecans, pine nuts, sunflower seeds, pumpkins seeds, avacados
Bad:Smoked and salted nuts
Why? The fat in these nuts/seeds helps suppress your appetite. Great mid-late day snack

Beans and legumes
Good:Soy beans, pinto, garbonzo(chickpeas) black beans, white beans, kidney beans, green beans, lentils, hummus, edamame
Bad: Refried beans or baked beans
Why? Lots of good protien, iron and fiber

Spinach and other greens (tough to get fresh spinach right now though)
Good: Spinach, broccoli, brussels sprouts, asparagus, peppers, field greens, romaine, arugala
Bad: Iceberg lettuce (basically it's all water. It's pretty much worthless)
Why? Lots of vitamins and good fiber.

Dairy, Fat free or Low fat
Good: Milk, yogurt, cheese, cottage cheese
Bad: Whole milk (lots o fat) frozen yogurt (lots o sugar)
Why? Calcium is a key ingredient to weight loss. You can also use the milk or yogurt as a base for a smoothie

Oatmeal (Get the one minute Oaker or store brand plain oats)
Good: Oatmeal and other high fiber cereals
Bad: Flavored or sweetened oatmeal
Why? Lowers cholesteral, sittfles the appetite
Tip use fresh/frozen berries with the oatmeal. Use honey as a sweetener

Eggs
Good: Eggs, egg whites, egg beaters
Bad: Loaded omelette
Why? The protien in eggs is better at building muscle than most other sources of protien
Tip: For quick scrambled eggs, beat them in a microwave safe bowl and nuke for 60-90 seconds.

Turkey and other lean meats
Good:Turkey, Chicken, fish (salmon and tuna in particular) shellfish, Canadian bacon, lean beef like extra lean ground beef, tenderloin, flank steak, london broil
Bad: Sausage, bacon, cured meats, ham, fatty cuts of steak
Why? It takes more enrgy to burn protien than carbs or fat, so you simply burn more calories by eating these meats. It's also got lots of protien to help build muscle.

Peanut Butter
Good: All natrual and sugar free peanut or almond butter
Bad: Sugary brands or transfaty peanut butters
Why? Contains monosaturated fats which help to keep you full and it tastes pretty good!

Olive Oil
Good: Olive Oil, canola oil, peanut oil, sesame oil
Bad:Vegatable oil and hydrogenated oils, trans fatty acids, margarine
Why? Same monosaturated fats as the peanut butter. Curbs cravings.

Whole Grain breads and cereals
Good: Whole grain bread and cereal, brown rice, whole wheat pretzels, whole wheat pasta, whole wheat tortillas
Bad: White bread, bagels, doughnuts, breads labeled as "wheat" not "whole wheat"
Why? Aids the digestion systems because these are fiber rich, keeps insulin levels low so you are less likely to store fat.

Extra-Protien Whey Powder
Good: Whey powder, ricotta cheese
Not as good: Soy Protien (Get the Whey powder)
Why? High quality protien that has amino acids, which build muscle and burns fat. Highest amount of protien in the least amount of calories.

Berries
Good: Rasberries, Blue berries, blackberries, strawberries, cranberries and other fruits like apples and pears
Bad: Jelly or preserves
Why? Lots of antioxidants and have fiber to keep you feeling full.
Tip: Blueberries are the most power packed of the bunch that are readily available. If you want something really good, try finding Acai (a brazilian palm fruit) at your local health food store. The stuff I like it made (into a pulp that great for smoothies) by a company called Sambazon.

Try to eat 6 times a day and workout at least three times a week