I am by no means an expert, but here are some things that I have noticed with myself that help me loose weight.
First off, you might simply try drinking more water. Believe it or not, simply drink more water helps me loose weight. (perhaps I retain water because I'm not drinking enough?)
Another tip I've found is simply eating more often throughout the day. I try to eat 4-6 "meals" adding up to around 1200-1500 calories. (I get too full, and cant seem to eat more then that, even when working out!) This raises your overall metabolism and you loose weight without even trying. Granted, you wont drop 10 pounds a week, but you should see it drop a couple each week. I dont feel I'm on a diet at all and am still loosing 2 pounds a week.
In regards to your main question about fats/proteins, nuts are a great source of both! I would try to eat more raw nuts or nut butters (I personally recommend almonds and dried raisins. YUMMY!). Nuts are also a great snack food, which helps me eat more often throughout the day, which thereby ups my metabolism.
Supposedly your body burns what it eats, so if you want to burn fat, try eating more fat from natural sources. I have the same breakdown as Kimberly in that try to keep my fat between 20%-30% total which consist of mostly whole foods and nuts, protein being at least 20% (tying to build more muscle
and my carbs at around 50-70%. I also, like Kimberly, recommend fitday. Its a great FREE way to see what your eating! (Looks like Kim and I have allot in common
I hope that helps a little. Best of luck, and keep us updated with your progress!