Yoga11, Many people who are overweight are insulin resistant, their body "not hearing" the hormone insulin signals. A simple explanation:
http://lowcarbdiets.about.com/od/pr...linresistan.htm. The opposite, the goal we have besides being a healthy weight, is to be insulin sensitive again.
A plan that may be working for someone who is morbidly obese with a history of extreme dieting, may not be the best for you, who is only slightly overweight. Sadly, It is much slower and harder so near goal, so you may need be a bit more careful with amounts.
To lose weight I followed the Duke/Dr Westman plan, Based on early Atkins, in the excellent book, Why We Get Fat by Gary Taubes. It has 2T limits on cream and mayo, and no nuts allowed. Now at goal, I will add some nuts, but if weight creeps up, the nuts and dairy go. Nuts are way too easy to overeat, even if low in carbs. The plan is on the web if you google "why we get fat bonus", and drop those 4T to 2, and if plateaued, drop to cheese limit to 2oz or eliminate.
If you want to try a complete elimination diet to see if you are sensitive to dairy, the Whole30 plan, found free on-line is excellent. They likely have info on dairy on-line, but the chapter on dairy in their book
It Starts With Food Is Very Interesting...or depressing...almost as scary as Cordain's chapter in The Paleo Answer.