To fight muscle atrophy, I take in just about 150mg a week. There's not much I can tell you that you already haven't heard: It's going to take a decrease in calories and hard work. The best thing you can do for yourself at the moment is nix out foods that are both high fat, and high carb. Unfortunately during this time, you can have your cake, but not eat it.
Watch simple things like soft drinks, white bread, hidden calories (I hold a certain level of spite for people who use loads of salad dressing). I can tell you that one big mistake you're making is taking in all those fatty calories before going to bed; 5 eggs and/or sausages can tally up your daily caloric intake greatly.
On work-out days, I'd personally suggest around 13 calories per pound of weight, while on non-workout days it should be about 12 or even 11. Don't overcompensate a day you ate sloppy by starving the rest of the day, or by killing yourself on cardio. These things have a negative effect on metabolism.
As far as what you mentioned about low-carb diets making you hungry, the trick is to split the meals (5-6) throughout the day so that you're constantly refeeding yourself.