| It sounds like you are already pretty active so I apologize if I tell you some things you already know.
Some studies suggest that weight control is 50% diet, 30% cardio, and 20% weight training. In other words its 50% diet and 50% exercise.
You can do both (burn fat and build muscle) at the same time. They are (mostly) independent of each other, in fact it would probably be easier. You see, muscle has a higher metabolism than fat so the more muscle you have the higher your Basal Metabolic Rate (BMR- the amount of calories your body burns for maintenance, even when you are just sitting on the couch).
Any type of resistance training (weights, body weight exercises such as push ups and chin ups, resistance bands, isometric exercises, etc.) will help you build muscle and raise your BMR. There are many different resistance programs you can do but for absolute minimum you should do to see results is do a full body work out (chest, back, shoulders, arms, abs/core/low back, legs, calves) two days a week. If you are looking for size gains do lower repetitions of a higher weight (aim for 6-10 reps per set). Higher reps of a lower weight (12-15 reps) will work more towards endurance and toning (so this is good if you don't want size but do want definition). Doing both (pyramids and break down sets) is also a good option.
Cardiovascular or aerobic exercise is also very important. This is going to give you a more immediate calorie burn. These exercises generally burn more calories than resistance training but there is minimal building of the muscles and your metabolic rate will not change that much. It's also required to strengthen your heart and lungs which will support the rest of your activity. You can "target" fat burning during cardiovascular training by either doing extended training (over 45 minutes) or doing high intensity interval training (HIIT).
Playing football and doing karate are both excellent activities, but they won't help you build muscle unless your training program includes a sufficient weight training element.
As for food, (sorry it took so long to get to your actual question) some articles I have read (and the diet I try to follow myself) calls for 50% of your calories coming from carbohydrates, 30% from protein, and 20% from fat.
Proteins are building blocks of muscle, but they won't build muscle on their own (again you need the resistance training). Eat too little and you won't have enough to build and maintain muscle, eat too many and they are stored as fat.
Carbs are important since they fuel the muscles and are used by almost all parts of your body. Never go on a low carb diet for losing weight. The weight lost is not from fat but from muscle, it's terrible on your kidneys, and the brain needs glucose (sugars from carbs) for normal day to day function.
Fats are also very important to the body, they serve many important roles. Just make sure you are getting the good kind of fats (mono- and poly unsaturated fats and omega 3 fatty acids) and avoiding the bad kinds (saturated and trans fats).
I realize that I didn't give you a specific diet plan and I'm sorry if that was what you were looking for, but this is most of the important basic information you'll need to construct your own plan (give a man a fish and he'll eat for a day, teach him to fish and he'll eat for a lifetime). It's not about having any specific diet plan but just eating healthy foods in healthy portions and doing the right amount and right type of exercises.
Some basic guidelines are (obviously always keep any personal diet restrictions you may have due to religion or allergies, etc.) substitute white grains for whole grains. When possible eat unprocessed grains such as rice, barley, quinoa, etc. instead of bread or pasta (but those foods aren't bad for you at all, especially if they are whole wheat or whole grain). Eat plenty of fruits and veggies. Vary all of your food sources. Before exercise (1-1.5 hours) try to eat 60% carbs/40% protein and after exercise (less than 1 hour) strive for 60-70% protein/ 30-40% carbs.
Sorry for such a long winded post but hopefully this helps. If you have any more questions feel free to ask, if you have any criticisms or concerns you can post those as well.
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CHAT