The Continental Tang Soo Do Federation
Bulletin
Diet Plan
You should consult a physician before beginning any weight loss
program.
To lose weight, you must “burn” more calories than
you eat.
It takes a loss of 3,500 calories to equal a loss of 1 pound body
weight.
Food Diet Plan
The amount of calories you should eat per day depends on age,
height, gender, and health.
Consult a physician or nutritionist to determine what amount is right
for you.
The standard Food Pyramid is a good guideline for basic dietary needs.
The proportion of food groups should be approximately as such:
Type of Food
Servings
Grains
10
Vegetables 6
Fruits 3
Protein 3
Dairy 1
The goal is to eat no more than 12% of total calories from fat for
males, 15% for females.
It is advisable to take a vitamin supplement.
Typical grains include rice, pasta,
whole-wheat bread, and cereal.
Proteins can be meat, beans, or soy based.
Cooked foods should be grilled/broiled/baked/boiled, not fried. Meats
should be skinless.
Typical dairy includes fat-free yogurt, and 1% or skim milk.
Exercise
Exercise will speed weight loss because exercise
“burns” calories.
Perform moderate exercise at least 45 minutes per
day, 4-5 days per week.
Examples: Tang Soo Do, Jogging, Cycling, Aerobics, Swimming, and Martial
Arts.
This typically means an average of 300 calories per day are “burned”
exercising.
Weight Loss Example
A typical adult male will use 2,200 calories per day due to
normal metabolism. If he eats 2,000 calories per day, he will “burn” 200
calories per day. If this male “burns” an extra 300 calories per day due
to exercise, and he maintains a diet of 2,000 calories, he will “burn”
200 calories (normal metabolism) plus 300 calories (exercise) for a
total of 500 “burned” calories per day. Dividing 3,500 calories by 500
calories shows that it will take him 7 days, or just 1 week, to lose 1
pound.
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