hey i don't know that much about fat but i do know a lot about calories i am on a calorie reduced diet and it works:D 1500 calories a day with exerice is pretty good so like a bowl of cereral and juice for breakfast a sandwich and fruit for lunch and a subway sub for dinner or just a normal meal will get u way under if ya eat like that than u will surely lose weight calories from fat are usally the bad calories and u should try to work em off it usally says in the nutrinional facts in the back other calories giove ya energy which is a good thing! thats what ive been going on anyways