In my case, fat was not a factor as long as I wasn't eating Crisco straight out of the can, but if I look at carbs I gain 25 pounds. 100 grams of carbs a day (gross/net/whatever) would have been obscenely high for me when I was actively working on losing the 140 pounds that I lost. My dietician would have politely encouraged me to lower the carbs in the same careful vocal tone that a firefighter might use to coax a potential jumper down from a rooftop if she had found out that I was carbing out like that.

It's probably one of those "everyone's different" things, like psychiatric meds. Maybe different dieticians would tell you different things.

My favorite yogurt is the Dannon Light & Fit Greek kind. Great taste, lotsa protein. Whatever flavors you like - you can't go wrong.

Greek Yogurt | Light & Fit®