If yo wanna lose fat without losing muscle and energy, try a semi-ketonic diet like the Anabolic Diet of Dr. Di Pasquale. You can eat alot of tasty meals (cheese, sausages, all meat that you want, with fat, eggs, etc) for 5 days a week, without worried about the 2-3 hours stuff and shit, and the the weekend you can eat spagettis, bread, rice, whatever you want. Make some strenght routines, and keep away from cardio, or at least, do cardio without passing the 130PPM. The idea is to burn the fat, not the entire body