Depending on your exercise routine eat more protein..if possible. I keep my diet 33-33-33 if possible and only get my carbs from natural sources vegetables..not bread or pasta...they will kill your diet!
its hard but i do like an egg white veggie omelet for breakfast, add about 40grams of lite tofu ...lunch salad with a half can of tuna or low soduim or low soduim canned chicken..dinner can be a veggie burger, no bread salad, mushrooms bok choy, broccili rabe ...spinach....get your low carb vege list off an atkins website...almond 100 calorie packs..for snacls , special k 90 calorie bars....u can allow yourself a cheat day.. if u like i use a food scale measureing cup its alot of work....fat fre creamers..no soda..no fast food portion control...if u need starches sweet potato, use Mrs. dash a no soduim seasoning.i also snack on a table spoon of almond butter or peanut butter..with a half an apple...and of course do your cardio! weight will come right off ..i only use this sight to maintian a healthy lifestyle i have never been overweight ! I am 5'7 and 111lbs ...it works for me!
A common guideline is 50/35/15 of carbs/protein/fat.
If you're up for some very informative, but a bit long, reads on carbs and their effect on weight loss check out: