Great epiphany! Learning portion size was a big breakthrough for me, too. And kudos on the pound gone.

Remember, Dr. Atkins said, "I never said calories don't count, I said carbs count more."

I found 10-12x my weight in calories to be a good range for me, give or take. I was able to lose at a pretty good clip, still feel satisfied and have variety in my meals.

I think it's crazy to just start dumping a lot of coconut oil or whatever on your food to try to boost your fat. I was usually around 65% fat or maybe a wee bit higher by using just enough fat to cook with or flavour my meals.

E.g. of a typical day (plus whatever fat natually occurred in my meats)

1 or 2 tbsp salad dressing
pat of butter on veggies
1 or 2 tbsp to saute or fry something
2-3 oz light cream in my coffee
1 or 2 oz cheese

If you're using a lot of oil, butter or dressings, eating fatty meats, making lots of cream cheese yummies and melting cheese over your meat and veggies at dinner -- that's really going to add up, in terms of calories.

At higher weights, you can get away with this and still lose, but once you get closer and closer to goal, many people find they simply cannot eat that much fat and still lose.