You need to start thinking of food in "portions". Don't even THINK of starting to count every calorie in every food or every protein gram. That will just confuse you.
Try eating 6 times a day and have a portion of protein and a portion of carbs in each meal. A portion is more or less the size of your fist (or open palm).
Don't try to "add" any fat - you will likely consume it whether you like it or not since it can be found almost everywhere...
Examples of "portions"
Protein:
a 200-gram can of tuna
a cup of milk
half a chicken breast
3 eggs
Carbs:
A slice of bread.
An apple
a cup of rice
See? Is that too complicated? Look at the size of your fist and that's a very good rule of thumb (or rule of fist if you prefer).
DON'T OBSESS OVER THE LITTLE DETAILS. IT'S THE KISS OF DEATH TO ANY WEIGHT LOSS PROGRAM.
Just combine a portion of protein with a portion of carbs every meal. If some fat exists as well, that's cool, don't sweat it...
The fewer parts a machine has, the higher the likelihood that it will travel a long distance without something breaking down.
Keep it simple. Simplicity rules. Simplicity helps with consistency. There's strength in numbers. If you follow a weight loss program for 3 days, not much will happen. But if you follow it for 365 days -well- you get the idea...
Remember: Don't try to follow a "100%" perfect plan for 3 days. Try instead to follow a "80%" perfect plan for a longer time period. Most people can follow such a plan even for the rest of their lives without feeling deprived or driving themselves nuts in the process...
