Vitty--- First I want to say that I pay attention to this stuff not for weight loss reasons but for nutrition and mental clarity's sake. [high metabolism with reactive hypoglycemia and ADHD--both require high protein/ low carb intake]
Are you making sure your grains say 100% whole grain (not just 'whole grain')? If it doesn't say 100% on the package, you're getting *some* whole grain mixed with a lot of processed grain--less protein and less fiber as a result, by comparison, and less filling/ satisfying too.
Also...a carb is a carb is a carb. Are you counting your vegetables/ nuts/ cheese/ milk as part of your carb intake, too? The REAL breakdown is this: If it's not a MEAT, it's at least a partialcarb--period. Be sure to check total carbs on anything that didn't used to swim, flap, oink, or say moo (including milk and cheese). This includes also legumes and veg's.... [Also remember, corn and potatoes are NOT veg's...they are GRAINS--and are processed by the body as such.]
This brings us to the next breakdown: Does it count as a good carb or a bad carb? Veg.'s, herbs, spices, 100% whole grains, and whole fruits---good. Processed or refined anything---you know the rest. Even the fruits need to be looked at closely for their glycemic index to figure out their best placement in the whole day's picture of nutrition/ carb intake. (Timing of intake of medium-to-high-glycemic foods can affect the body's ability to metabolize efficiently, too.)
The more nutrients/ calories/ protein earlier in the day the better: The body's ability to metabolize typically starts winding down post 6pm, generally speaking. Concentrate on getting the most nutrients/ protein/ calories in you during the first half of the day, for maximum 'burning' efficiency (and energy output efficiency, for that matter). Giving your body what it needs FIRST (starting earliest in the day) will take the edge off inappropriate compensatory carb cravings as well. Renee is right, too, about spacing small amounts of intake 2-3 hrs. apart all throughout the day, to keep hunger , blood sugar, and energy levels stabilized.
Are you making sure to get enough high fiber, high protein, and high GOOD FATS in you, early in the day especially? It's not just about protein vs. carb. Having high fiber and high good fats makes all the difference in the world to keeping appetite controls in check. (Good fats = fatty fishes, omega 3's, nuts, flaxseed oil, avacado, eg.)
Sorry if I'm telling you stuff you already know...but I always feel like nutrition specifics and balance needs to be stressed, any time diet is being discussed. Hope any of this is helpful to you. Good luck!!
J-ex-W