How do you say, we gonna make it rain now?
In my own experience, I found that it was necessary to eat 5-6 hours a day, spaced in intervals of 2-3 hours. Each meal has to have protein because apparently protein is one of those nutrients which cannot be withheld within the body, so you have to give yourself more every few hours. Also, protein has the highest thermic effect (around 36% of the calories you gain from protein is used in consuming it) and it also makes you feel fuller more than carbs.
I think for losing weight, it's important to find out what body composition you are cause different macro ratios (like someone mentioned above) can affect the rate at which you lose weight. I can't remember exactly but I think endomorphs do better on low carbohydrate diets (but keep in mind, you want to make the meals you eat something you can eat for the rest of your life, that way you can shed the fat and keep it off)
Also! If you're doing a calorie restricting diet, you should have a day where you can eat whatever you want, because a few days of calorie restriction makes your body think you are starving which will cause it to go into starvation mode where it reduces the usage of energy by slowing down your heartrate and etc. This will make it extremely difficult to lose weight, so you have to eat plenty on the 'cheat' day to trick your body back into acting normal ( keep in mind that eating more doesn't mean eating badly, it just means eating more calories! )
Anyhow, hope that helped.
I'm currently 166lb in the morning when i weight it on the scale. I was around 172 when i was in Oct, Then i went to gym like 3-4times a week i'm down to 166lb.
http://dl.dropbox.com/u/13847389/Aznmask.jpg My currently Pic in Jan 3 2013