Wich diet is good for what i need?

hi im 5ft 8 and 16st 6lbs i want to be around 14 stone by nov14 09 and want to know which diet is best i work full time and do kickboxing 3 times a week do i need to be doing any exercise on the days im not kickboxing.also i need to be energised but at the same time don't want to eat the wrong type of foods that will stop me losing weight im not sure which diet would be best i was thinking a calorie controlled diet but how does that work as don't you have to control the percentage of fat that your eating as well or do you Just use the calorie count only.i don't want any pills or potions or starvation lol but a nice diet explained well would be great thanks.