I try to stick to low fat meats and fat free milk, but there are low fat items that I absolutely dislike and I buy the higher fat versions (mayo, cheese, etc.).

I think that just by being aware, I'm doing a lot better than I have in the past.

If you're in Asia, I would guess that you can get hold of tofu without a problem. I'm a vegan and I've found that relying on less processed protein sources (like beans and tofu) work much better for me in terms of weight loss that relying on faux meats, which are so highly processed.

As for lowfat, I guess it would depend on your definition of low fat . I was doing the McDougall diet, which is ultra low fat (less than 10% fat per day) and very high carb (whole carbs, though, not refined carbs) and while I liked it, I only lost 1/2 pound on it. Now I'm at a higher fat percentage, although still relatively low fat (about 25%) and I'm doing much better.

There are many vegetarian protein sources that aren't super high in fat, like beans and tofu. Whole grains also have protein in them, although we don't think about that (but they have to be whole grains, not the white stuff).

If you haven't already, I would suggest trying to plug your menu into a nutritional database like Fitday. It will give you some totals for protein which might let you know how much you're really consuming.

Tam

I actually force myself to eat more fat in order to lose weight more quickly.

If I eat whatever I feel like eating (well, within reason -- part of my brain still wants to live on cookies and ice cream) I eat very low fat and high carb. I find that when I consciously bump up the fat, it makes me feel much more full, and I end up feeling satisfied on less calories.

I've had great success with doing low-fat - in fact, I was at a plateau until I cut my fat down. I usually eat about 30 g a day, sometimes a bit more. I use lightened versions of everything that's not obscenely full of artificial gobbldygook. Two percent cheeses, fat free yogurt, 1% milk. I still eat things like olives, healthy oils, nuts and their butters, and avacados (guacamole=love). I eat light ice cream over fat or sugar free. I eat alot of fish, poultry, and vegetarian meals, along with lean pork. Beef is a treat. Once in a while, I treat myself to something really special, like home-made fried chicken.

I watch saturated fat and have found that it has REALLY worked for me.

It keeps my total fat within a good range and I don't have problems staying full or cheating. It has however really changed my dairy intake. I love cheese. I eat lots of fruits, nuts, veggies, whole grains, lots of meatless alternatives and some lean meats. I have switched to nonfat to lowfat cheese when I do eat them. I deal with cheese cravings with nonfat feta, low fat mozzarella and low fat parmesan cheese.

To make sure I get all my all the nutrients I need I use nutritiondata.com. It gives me a graph with all the nutrients I need. I do this before dinner and it helps decide what to have.

Low fat has worked for me. ...and I have no problem getting my protein even when my day is meatless.

Good luck!
Jessica