The best diet for losing fat is not to eat less, for that slows your metabolism, and does not allow your body to get enough nutrients especially if you are weight training. The best way is to raise your metabolism by eating often, a meal every 3 hours your awake is best. The size of the meal depends on your size, muscle mass, and how active of a life style you have. each meal should consist of both lean protien and whole grain carbohydrates or vegetables. You'll have to experiment with portion size to see what is right for you, or make an appointment with a good personal trainer/nutritionalist. You dont have to follow this or any diet exactly, but like anything, you will only get out of it what you put in to it.