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here is an easy way to do it. 1/3 of your kcal should be from fat, 1/3 from carbs (make them count: fruits, not sodas, etc.), 1/3 from protein. the diets that take out one are unhealthy.
the advice to do some weight training is VERY good. increased muscle mass increases your BMR, or base metabolic rate, and should help you burn fat faster just by sitting doing your job. with the fact that you are what is called "morbidly obese," and thank god you have the will to reverse it, you NEED to consult a health provider to monitor your progress and your method of losing this weight.
a related funny note: A pt of mine just started doing this and came back to us saying that he just relived some heavy drug using days a few months when burning off the fat that was deposited during his subsequent pigging out. I will have to look at the research for the validity but he said that he can't wait to get to all the other weeks of excess.
note: i am just a med-surg nurse and not a nutritionist.
Good luck and congrats on the decision to turn your body to your will.
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