Diet is easy. Eat less, weigh less. It is not rocket science. I have a car. If I drive it, the gas tank gets lower. If I do not put more gas in it, it gets lower still. If I do not drive it, the gas tank somehow stays the same. If I gas it up, it is full.
Why guys want to make it complicated is beyond me. If I eat fats but no protein before a workout, but complex carbs before a workout but only simple carbs after with protein in a three to one ratio I will burn only fat carbs and not muscle.
Unless you are competing for Mr. Olympia, you are wasting your time and if you are reading this post you are heavy and not competing for Mr. Olympia. You are fat. Stop eating so much. Exercise more. Stop with the time focusing on food, calories, ect. Go out and walk, bike, hike, sweat.