Hey Deidre! As Melissa mentioned, I've had better results going high-fat, low-protein, low-carb. I keep my ratios similar to Melissa's: fat 60%, protein 20%, carbs 20%. I try to keep my carbs at or below 50g/day. This has helped me lose weight every time.
And I agree with most others: 1g of protein / 1 kg of weight OR 1g of protein / 70% of lean muscle mass in lbs are better gauges of female protein needs.
I would add... That even though you may indeed be "broken" - ie. have some sort of metabolic derangement - that doesn't mean you're not fixable!! Here's some things to think about:
How's your gut flora? Do you have enough probiotics? Are you getting real sauerkraut (easy to make)? Are you eating a bit of yogurt?
How's your sleep? Are you getting at least eight (8) hours? Are you going to bed at a reasonable time? You mentioned that it sucks. Addressing this might help. Chris Masterjohn just posted a great blog post about getting better sleep.
How're your hormones? Getting your sleep in order will help with your hormones.
How are you supplementing? Are you getting enough Vitamin D? Do you need Omega 3 balance? Do you need other fatty acids that you're not getting in your diet?
Finally, here's some thoughts I've been toying with recently regarding dietary fat and body fat loss...
If I've gone through the low-carb flu (several times over!) and I'm now optimally "fat-adapted" (getting my energy from dietary fat), then my body will be using dietary fat for energy. A = A, right? Well, what if I'm consuming all the fat my body needs for energy? Then my body doesn't have to dive into body fat stores for energy! ... I'm thinking that perhaps this is a case in which calories may indeed count (don't get me, paleo-police!). If I keep my protein and carbs low enough to get my necessary nutrients but not trigger too much insulin or overfill my muscle glycogen, and get the rest of my energy from fat, then does it not stand to reason that if I want my body using the fat I've stored, then I should perhaps consume fewer fat calories than I actually need? I know this is a sacrilegious thought in the paleo world; but it's something I've been toying with.
In other words, energy and nutrient sources are important, so get your energy from animal fats and proper plant fats and get your nutrients from animal flesh and organs and proper plants (non-starchy veggies, berries, minimal nuts (soaked to reduce phytic acid)). Become fat adapted, by switching to low-carb or ketosis-inducing diet. And then keep your fat calories at a level that allows your body to use up your own fat stores! This would require tinkering and tracking. Also, I'd suggest going by body width measurements (waist, hip, arms, neck) instead of body weight measurements.
There's my thoughts. I hope this helps and not hurts.
And please, to those that know body chemistry better than me: if I'm wrong, call me out!!
P.S. I'm 5'8" and currently 150 lbs. I keep my calories to an average of aprox 1200/day.
P.P.S. As requested, here's a sample day of food for me:
- 1 chicken sausage (85g) + 2 tbsp
guacamole + 1/4 cup sauerkraut
- an egg
- 3 strips bacon + 2 tbsp guacamole
- chicken leg (broiled), big salad w/ dried cranberries, olives, EVOO + sauerkraut
- 1 chicken sausage (85g) cut up into salad w/ dried cranberries, olives, EVOO
- 1 slice crustless quiche, w/ big salad
- 1/3 lb ground beef 85% lean w/ 1/2 cup cauliflower
- liver w/ broccoli
- pork chops w/ turnip
- 1/3 cup Homemade Chocolate Pudding (made w/ coconut milk, sweetened w/ stevia)
Snack Options (Limited)
- soaked, dehydrated almonds
- gluten-free dark chocolate