Fat:Protein:Carbohydrates

I need advice.

I'm having a horrible time losing weight --  at most, I'm losing half a pound a week.  I'm starting to think that I need to increase my protein, but it goes against what my brain and body craves.  I know my fat intake should be lower, but the majority of it comes from meat and nuts.  (Though today, I used whole milk to cook creamed spinach).  I feel like I'm doing everything right, but my body is not changing.  It's been about six months of constant struggle.  I have my bad days, but 5 to 6 days a week, my diet looks similar to today:

Water 2 liters

Breakfast - 1 cup Black Coffee / 1 cup Greek Yogurt

Snack - 1 small Tangerine

Lunch - Chicken Breast (125 g) / 1 cup Creamed Spinach / 1/2 cup Kidney beans

Snack - 1 cup Chamomile tea / 1/2 oz Almonds / 2 small Tangerines / 10 animal crackers  ---> these snacks are spread out over 7 hours

Dinner - 1.5 cup Rice Chips / 1 pint Stout

Fat - 32.0% (57 grams)
Protein - 18.0% (73 grams)
Carbohydrates - 36.9% (149 grams)
Alcohol - 0.0%
Other - 13.1%

Daily Sodium Intake - 1,140 mg
Daily Sugar Intake - 50 grams
Daily Cholesterol Intake - 131 mg
Daily Saturated Fat Intake - 17 grams
Daily Fiber Intake - 20 grams

This months average (so far) has my fat at 30%, my protein at 20%, my carbs at 43%, and alcohol/other at 7%.  Daily average calorie intake: 1505.  I've been reading that eating more protein can help weight loss.  But I am afraid that by increasing my protein, I'll have to increase my calorie intake to 1800 or more.  And that seems completely backwards. 

So I'm curious as to what others think.  and to personal experience.  I'm not a big meat eater.  I usually eat chicken, eggs, salmon, tuna, or shrimp.  Plus nuts and legumes.  I rarely eat beef or pork.

oh, and my daily exercise is light.  I usually walk for about an hour and do yoga for 20 to 30 minutes.  Sometimes more, sometimes less.  I am severely overweight.  So such slow process is very frustrating, especially when I feel I'm doing a fairly good job. 

If your fat intake is too high then what happens is that you get very little to eat for your 1500 cals.  (Alcohol could be another stumbling block for the same reason.)  With an hour and half of various exercise you're actually 'moderately' active.   You also say you're 'severely overweight'.... so is 1500 where the CC calculator has set you?  Because undereating can slow your metabolism which really hampers weight-loss.  If you think this may be happening try redoing the calculations with your current stats and 'moderate' activity level.

I think you should try a few things

1.  Arrange your day so that you're having more even-sized (3 x 400-500 cal) meals plus the snacks.  I think a larger breakfast and supper will mean your body has a steady stream of energy to work on and this will boost your metabolism.  Your yoghurt and coffee breakfast isn't getting the fat burners fired up in the morning.

2.  Balance your meals better so that you're getting complex/wholegrain carbohydrates (1/4 plate), lean protein (1/4 plate) and steamed vegetables (1/2 plate) at your main meals.   The vegetables will make the meals bulkier, more satisfying and the extra fibre will help your body process your food quicker.  Good proteins are things like beans, lentils, chickpeas, tofu, eggs as well as meat and fish.  Good carbohydrate choices would be brown rice, wholemeal bread, oatmeal/high-fibre cereals for breakfast, wholewheat pasta, new potatoes.   (Aim for 50-60% of your calories from carbohydrate, 25-30% fats and 15-25% protein.)

3.  Try not drinking any alcohol for a couple of weeks.   Drink a lot more water instead.

4.  If you've been dieting for more than six weeks have one day at the weekend where you consume your full 'maintenance' calories.  This is another metabolism-boosting measure.

Hope something in there helps.

Thanks gi-jane.  I've been struggling with lowering my daily fat intake, but it's been difficult (I live in Korea and don't have as many options as I'm used to, and I take a fish oil supplement which is packed with fat).  I'll try making my breakfast more calorie dense (I added a boiled egg and a 1/2 cup of OJ today).  Alcohol is a tough one, because I've gotten into the habit of having a large glass of wine or a bloody mary (yum!) three or four times a week, but a few weeks without any alcohol would probably be good for me.  I think I'll increase my vegetables and have oatmeal more than twice a week.  It's difficult to find good carbohydrate choices here (the only rice is white glutinous) and all dairy products are made with whole milk.  As to adding more water, I already pee every 30 minutes... so I think I'll stick with my 2 liters.  It's good to have an outside opinion and to admit there are still lots of things I can do to better my diet.  Oh -- as to eating too few calories, I don't feel deprived.  I'm afraid my metabolism is already a disaster.  I've suffered from a variety of EDs and most recently was put on a plethora of pills (antidepressants and anti-psychotics), but got off of them earlier this year because I hated the way they made me feel and I was gaining 20 pounds a month.  I've decided to use diet and exercise and specific vitamins/minerals as my tool for deal with all of my... um, issues.  I "feel" really good, but I'd like to *see* some results as well.   Thanks again!

Just take another look at that calorie target... It's really not about whether you feel deprived, it's about keeping your metabolism high enough to burn fat.    Eat too little, your appetite will die away and your body will slow down and get used to managing on less food.   So you'll end up losing 0 - 1/2 a pound a week rather than the 1.5 - 2.5lbs you could be losing  - which is why you're getting frustrated.    If you start too low, you've got nowhere to go.

As I said before... try having a day this weekend where you go with your full maintenance calorie intake...  this is a really effective way at getting things speeded up.  Good luck