With your BF% that low, it doesn’t surprise me that you need dietary fat more than a guy like me, since I’m carrying a few extra pounds. I can’t back that up with studies, but it makes intuitive sense.
For protein, I eat mainly chicken breast, lean steak, fish, and skim milk. I also eat a bit of cheese and fattier meats when I feel like it, but they’re not a significant source of calories. I probably eat about 1-1.5 pounds of meat a day.
I’ve tried a HC-LF-LP diet (both 30bad and McDougall style), but neither worked for me at all. It’s become clear to me that higher protein foods are an essential component of a high carbohydrate diet. Without protein, I quickly lose my appetite and become fatigued.