I would also get rid of rice. If you're going to keep carbs, try something closer to being a vegetable proper, like potatoes or yams, rather than grains or beans. I don't know why, but I notice a HUGE difference (the next day) between eating potatoes (even French fries) and eating beans or rice.

Rice in particular is terrible. You can see its ability to sustain life (for your purposes this is the same as putting on weight) in that where in pre-industrial Europe you would find a farm, in southern China you would have an entire village.

Also, I think that there's a fundamental error in your thinking when you write "I'm glad this worked for you". You can't put that in the past tense. A fitness program is (or should be) a permanent change to your life. This is why I avoided Atkins, South Beach Diet, etc. The changes they propose are not changes that I can (or perhaps, to be more honest, want to) make to my eating habits.

I did a strict Atkins diet for a month. I cut out ALL carbs aside from trace carbs in things like nuts and cheese. I ate meat, cheese and nuts and drank only water. Every now and then I would allow myself some vegetables that were very, very low in carbohydrates. I lost 10 pounds in that month.

The problem is that I knew I couldn't keep eating like that. I probably should have never gone back to drinking Coke since I had kicked the sugar AND caffeine habits completely with that diet. The thing is that, even after the withdrawal symptoms were gone, even after I was totally over both, I knew that sooner or later I'd just go back to drinking Coke.

That's why I jog and try to just eat smaller portions. It's something that I can keep doing as long as I have my health.