what to eat specifically to lose flab?

I'm starting this journey again after about 2 months of maintenance/not counting after never reaching my goal weight.  I started at 170 in June (I'm 5'3", with a large frame) and was down to 150 by August, but never hit my goal of 140 (only 10lbs!). But I'm back to it, and with new gusto and with a whole new goal -- lose the flab. Sure, I lost 20lbs, but I still feel kind of giggly.. I need to build more muscle.  I started with lifting machines, but have moved on to free weights and Boot Camp (with resistance bands) along with my usual cardio. 

I currently just eat to my goal calories (1400, sedentary at the moment and will be for another week or so, but then back up to 1600 when I resume exercise.) There's no rhyme or reason to what I eat, obviously I try to stick with healthy alternatives, but I know there are more specific ways to eat in order to build lean muscle.  

More protein? Less Carbs? More carbs at certain times? Less sugar, more fiber?  I'm so confused :'(

Losing flab is composed of two simple (haha) processes: building muscle and losing fat.

As far as losing fat, I'm pretty sure you know how to do that: work out hard, eat less than you burn. Some foods that help you to burn fat include:
1. Spicy foods
2. Apples
3. Berries
4. Bananas
5. Citrus fruits
6. Cinnamon
7. Garlic
8. Ginger
9. Salmon or tuna

But as far as the best foods you should eat to gain muscle, I suggest:
1. Eggs
2. Fish
3. Low fat meat and dairy
4. Chicken
5. Kidney beans

Hope I could be of some assistance. Good luck!

BTW, I ALWAYS suggest a high-fiber diet. It's the only thing that keeps me happy (go fiber one!)

Eating clean is probably the best.  Cut out all the refined sugars, white breads and pasta. Obviously the sweets. : )  Eat only fruits, veggies, lean cuts of red meat, chicken, fish, turkey and eggs. Don't forget your milk, change it to skim, this also helps with you skin.  Whole wheat breads and pasta are good. So a good balance of carbs and protein are what most people do. You really need both to build a healthy body.  I like to keep my protein higher for my muscles but it really depends on the person.  It will seem kind of restrictive at first but after awhile you'll get creative.  Good Luck.