In order to burn fat, cells needs to be mobilized - fat is an efficient energy source and in a calorie deficit your body's natural response is to conserve energy.
Example Meal Plan - Can modify to fit your needs. Don't worry if you can't stick to the cycle perfectly, the basic idea is 2 days very low to no carbs, 1 day about 50-70 g/day moderate, 1 day high about 100-140g/day. There is an inverse relationship to carbs and healthy fats. Protein is stagnant at 1-2g/lean body weight. Closer to 2g if you train heavy/& frequent.
Day 1&2 No Carbs set to males 170lbs
Meal 1: Omelette 4-5 eggs whites, 2 whole eggs, broccoli, onions
Meal 2: 6-8 ounces (chicken, turkey meat, fish) with any type of green vegetable - with 1/2 avocado (2 tbs guacamole)
Meal 3: variation of 2 if possible, otherwise add 1 protein shake
Meal 4: 6-8 ounce salmon or grass fed beef/bison w/ large salad
Snacks: 1-3/ day of either Quest bar, whey protein isolate, or organic sliced turkey breast
* add all natural peanut or almond butter to protein shake * use unsweetened almond milk** with turkey add handful of almonds
Day 3
Meal 1: 6 egg white omelette w/ onions, broccoli, peppers add 1/2 oatmeal for breakfast
Meal 2: turkey sandwich on Ezekiel bread w/ mustard
Meal 3: grilled chicken salad w/ tomatoes oil & vinegar (or protein shake)
Meal 4: lean protein 1 medium sweet potato w/ asparagus
Snacks: * keep the same. Try for protein shake after workout
Day 4
Same as day 3, add 1 Apple to your snack, and 100g blueberries to a protein shake (do not add the peanut or almond butter)
Repeat Cycle
*Days you plan on drinking be conscious to stay low in carbs
*if you plan on working on in the evening, try to not eat your first meal until 10am
*lift weights 4-5 days a week. Don't do cardio the first 3 weeks if you choice to follow
*Female's Keep protein between 100-125 grams/day (this is about 2 whole chicken breasts, an egg white omelette consisting of 5 egg whites, and 1 protein shake)