First, you are probably deficient in water. The coffee is a diuretic and you need to add 1-1/2 times that liquid amount in the coffee to your total water you need to drink each day.
Take your total body weight and divide by 2. That number is the number of ounces you need to drink each day plus the additional due to the diuretic nature of those drinks. Sodas, tea, and coffee are the typical ones that dehydrate you.
Skim milk is total garbage. First it is pasteurized and homogenized which creates huge amounts of homocystine from crushing the cells, causing allergies, and then the high heat destroys the calcium and then they add vitamin D to force calcium absorption. The enzymes are destroyed that help you digest the milk. Go to: www.organicpastures.com and read the FAQ. Then educate yourself on this issue because it is very important to your health. The equal you are using is incredibly toxic. There are about 92 different side effects from this garbage. If you need to sweeten something, do what 40% of ALL Japanese use as an artificial sweetener, Stevia. The FDA has been trying for 10 years to find a problem with it and they can't. The Japanese and people in Central America have been using Stevia for centuries with no side effects. It is sweeter than sugar and comes from a plant that has no calories or carbs.
The garden salad you had for dinner most likely included a dressing that uses vegetable oils. These are polyunsaturated oils that are very, very unstable. It's very hard to find one that does not contain Canola or Soybean oils that are very toxic to the body. These oils are genetically engineered, not for health, but to prevent the insecticide made by Monsanto Corp., roundup from killing the seed or plants. These oils are typically rancid when you buy them and polymerize into trans fatty acids when heated even slightly. The sushi you have for lunch is the most healthy thing you eat. It is raw and you should be getting at least 50% raw food each day.
I greatly suspect you are deficient in many things on this diet, especially the good oils. You need the good saturated fats, monounsaturated fats, and polyunsatured fats ( like omega 3 and 6 in balance ), all balanced the way the body requires. The diet should be balanced to about 40% protein, 30% carbs, and 30% fats. The carbs should be held to about 20% if you want to regulate your weight.
Eliminate ALL soy products from your diet, except for the fermented soy like the Japanese eat, soy sauce and miso are O.K. Tofu is terrible. It was invented to keep monks from having sexual desires and it works for good reason. Raw soy products contain huge amounts of the heavy metal, Aluminum. It depletes your body of minerals, especially iron ( over 50% ). That is why many vegetarians get anemic.
The fats are where the sustained energy comes from, not carbs. Carbs are like the kindling in a fire, they burn fast. And don't just eat egg whites, eat the whole egg! The yolk is loaded with nutrients that your body needs. The egg is the only food ALL animals will eat.
Your dad is right.
many years of nutritional studies - B.A. Biology & Chemistry