For a fat loss you want to see a deficit but within reason. If you do not get in enough calories you then alter the effect and will gain weight due to the result of your metabolism slowing in response to the lack of calories needed.
Eating every 2-3 hours is the basis of this diet which helps keep that metabolism burning your fat stores and not having to concentrate on the food you're taking in.
The fibrous carbs are a must. Dark leafy greens and items such as green beans, asparagus, and broccoli and mustard greens should be eating 2-3 times per day. Breakfast is always easy with choices like egg whites, protein shakes, and oatmeal. Pre and post workout depends on your goals and factor on protein or 50/50 type shakes. I say if you want to burn fat, eat a good meal after your workout, items such as listed above.
A few hours before bed is a great time for a protein powder and water drink to help with muscle recovery. This is not going to cause you any fat gain at all. Lastly you want to ensure you include some Omega fats into the diet in the forms of olives, avocado and the best choice being almonds.
Use this guide to set up a meal plan; here is a sample fat burning meal plan. This will help you with some serious fat loss!!!
Keep it strict and you can expect an average of 2 lbs per week or 8-10lbs in a month.
Breakfast - oatmeal and 3 egg whites with a small banana
Snack 1 - no fat plain yogurt with ¼ cup mixed nuts and berries
Lunch - chicken breast or fish fillet with 2 cups greens and no fat dressing along with ¾ cup brown rice.
Snack 2 - 2 plain rice cakes with a tsp almond butter per pc and ½ cup to a cup chopped broccoli
Dinner - large fish fillet of cod or snapper steamed with 1 cup (measured cooked) mustard greens and spinach plus a small potato or yam
Snack 3 - protein drink