High School Wrestling: Diet and Weight Loss Options

As wrestling season attracts close to, wrestlers start to ponder the load class wherein they might wrestle. Wrestlers usually imagine that they are going to be extra aggressive on the lowest weight they’ll attain with out sacrificing their energy and endurance. This is not at all times the case. Too usually, wrestlers find yourself dehydrated. They find yourself ravenous themselves and their efficiency suffers significantly.

For those who’re on the lookout for an article on slicing weight, this is not it. For those who’re the sort of wrestler who can lose ten kilos in wrestling observe, this text might not curiosity you both. I might by no means sweat off plenty of weight, so I used to be at all times extra inquisitive about manipulating my food regimen to shed extra pounds. There are, after all, a myriad of diets to select from. I merely wish to talk about ten diets of which I’m acquainted. Possibly one among them will curiosity you and you may analysis it additional. Let’s discover.

1. Low Carb/High Protein Diet

The Atkins Diet might be probably the most well-known low carb food regimen. So, what precisely is a low carb food regimen? A low carb food regimen limits carbohydrates equivalent to bread, pasta, cereals, grains, potatoes and different starchy greens, fruit, and typically even milk.

The idea is that carbohydrates increase blood sugar ranges which in flip increase insulin ranges. Spiking insulin ranges is taken into account dangerous as a result of the thought is that insulin tells the physique to retailer carbohydrates as physique fats and prevents the physique from accessing physique fats as a gas supply. Supposedly, should you comply with a low carb food regimen plan you may lose extra physique fats with out having to drastically restrict your meals consumption.

Some low carb diets deal with limiting carbohydrates whereas rising one’s consumption of fats and protein.

Some low carb diets focus extra on the glycemic index. The glycemic index primarily measures how a lot a given meals raises one’s blood sugar ranges. As an illustration, white rice might have a glycemic index of 58 whereas broccoli might solely have a glycemic index of 15. White bread might have a glycemic index as excessive as 71. The concept is {that a} food regimen composed of low glycemic meals will result in decrease insulin ranges which in flip might assist one shed extra pounds.

Patrick Holford takes the glycemic index one step additional and makes use of an idea known as the glycemic load. The glycemic load takes under consideration the glycemic index in addition to the full carbs in a given quantity of meals. As an illustration, a bowl of steel-cut oats (1 oz.) has 2 GL whereas a bowl of corn flakes has 21 GL. As well as, half an apple has 3 GL whereas a banana has 12 GL. That’s fairly a distinction. Holford is an enormous fan of oats. He claims in his e-book The Holford Low GL Diet, “There are particular meals and meals mixtures that trigger speedy weight reduction.” He claims that you’ll by no means really feel hungry on his food regimen. You restrict the variety of GLs you eat in a day and also you mix carbs and protein at every meal.

Tim Ferriss champions a food regimen he refers to because the Sluggish-Carb Diet. On this routine one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, and so forth. Then merely select one protein, one legume, and one vegetable for every meal. For instance, breakfast may be scrambled eggs, black beans, and combined greens. Lunch may be beef, pinto beans, and combined greens. And, dinner may be hen breast, lentils, and asparagus. Eat as a lot as you need at every meal and eat as much as six occasions a day. However, at all times keep away from carbs and dairy merchandise and at all times embrace a protein, legume, and vegetable.

Some low carb food regimen books embrace Dr. Atkins’ New Diet Revolution, Protein Energy, The Zone Diet, The Carbohydrate Addict’s Diet, The South Seashore Diet, The Greenwich Diet, The No-Grain Diet, and Sugar Busters.

I suppose the primary attraction of low carb diets is that one can burn fats and spare muscle without having to limit the quantity one eats drastically. Then again, low carb diets could make one fatigued and irritable till one will get used to the low carb routine. Remember the fact that there are a number of completely different variations of low carb diets.

2. Paleolithic Diet (Paleo Diet)

The Paleolithic (Paleo) food regimen seeks to duplicate what people ate throughout the Paleolithic Period. This food regimen may additionally be known as the Stone Age Diet, Cave Man Diet, or Hunter-Gatherer Diet. The Paleo food regimen is purported to advertise weight reduction in addition to present excessive fiber, protein, and omega-3 fat.

Meals You Can Eat:

  • Lean Meat (skinless hen breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
  • Eggs
  • Fruits together with berries
  • Greens together with root greens like carrots
  • Nuts equivalent to walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds equivalent to pumpkin seeds, sesame seeds, and sunflower seeds
  • Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado

Meals To Keep away from:

  • Grains
  • Pasta
  • Bread
  • Cereals
  • Potatoes
  • Sugar
  • Beans
  • Dairy Merchandise

The Paleo food regimen could appear just like the low carb food regimen and it’s in some methods. As an illustration, it would not enable grain merchandise. Nonetheless, the Paleo Diet does enable fruits. As well as, it makes a distinction between lean meat and fatty meat which I feel is helpful. Furthermore, cheese may be eaten on a low carb food regimen however dairy is just not allowed on the Paleo Diet as a result of it might not have been a meals consumed throughout the Paleolithic period.

I just like the Paleo Diet as a result of it offers fiber, protein, and wholesome fat.

3. Anabolic Diet

The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this food regimen primarily for bodybuilders on the lookout for an alternative choice to steroids and different medication. He states, “The Anabolic Diet maximizes the manufacturing and utilization of the Huge 3 progress producers – testosterone, progress hormone, and insulin – and does it naturally. It additionally shifts the physique’s metabolism from that of a sugar burning, fats producing machine to that of a fats burning machine.” The Anabolic Diet is a excessive fats/excessive protein/low carb food regimen with a twist. The Anabolic Diet employs a technique known as carb biking. For instance, you eat a excessive fats/excessive protein/low carb food regimen for 5 days adopted by a excessive carb food regimen for 2 days.

A extra generic time period for this food regimen could be cyclic ketogenic food regimen or just carb biking. The concept is that you have to eat fats to burn fats. You will discover particular pointers about what to eat on low carb versus excessive carb days on-line.

So, it isn’t as strict as a low carb food regimen as a result of you may carb up for a day or two. You continue to want to observe the full quantity of energy that you just eat since you’re not a bodybuilder attempting to achieve weight, you are a wrestler attempting to remain lean and even shed extra pounds.

I’ve by no means tried this food regimen earlier than and do not know how it might work for a wrestler. I suppose, in principle, that one might eat low carb throughout the week and carb up on Saturday when tournaments are often held. Then again, consuming plenty of fats looks as if an odd thought to most of us. If this food regimen pursuits you, I’d counsel doing an web seek for anabolic food regimen or cyclic ketogenic food regimen to be taught extra.

4. Intermittent Fasting (IF)

It is a approach of consuming of that includes biking intervals of fasting (i.e. not consuming) and consuming. You possibly can quick for twenty-four hours a couple of times every week. The concept is that fasting twice every week reduces the full variety of energy one takes in throughout any given week. As an illustration, you might have dinner at 6:00 pm one night and never eat once more till 6:00 pm the next night. For those who usually eat three meals a day, you then would merely skip breakfast and lunch two days every week however nonetheless have dinner on these days. Certain you may get a bit hungry, but it surely’s solely 24 hours and you may solely do it about twice every week. You by no means technically should go a day with out consuming. For those who eat at 6:00 pm on Monday, you may nonetheless eat on Tuesday; you simply have to attend till 6:00 pm once more. A superb e-book with reference to IF is Eat Cease Eat by Brad Pilon.

A considerably related fasting routine known as The Warrior Diet created by Ori Hofmekler. On this routine, you eat one predominant meal at night time and you’ve got the choice of consuming a small quantity of meals throughout the day. You comply with this routine day-after-day. You possibly can eat some fruit and veggies throughout the day. You too can eat small quantities of lean meats and eggs or a low-carb protein shake. You eat no grains or starches throughout the day. At your predominant night meal, you may eat primarily something you need however in a sure order. You eat greens first, then protein, after which should you’re nonetheless hungry you may eat some carbohydrates.

Whereas utilizing the intermittent fasting technique, you continue to wish to eat wholesome. Whilst you can mainly eat what you need when not fasting, you continue to wish to eat fruit and veggies and wholesome sources of protein and carbohydrates. You possibly can eat different meals too (e.g. a dessert) however do not use your non-fasting interval as an excuse to binge on junk meals.

5. Physique for Life

Bodybuilder and entrepreneur Invoice Phillips was the founding father of Muscle Media 2000 journal and later acquired the ESA complement firm. He’s maybe most recognized for authoring the e-book Physique for Life: 12 Weeks to Psychological and Bodily Energy. On this e-book he outlines a exercise technique and dietary technique to remodel one’s physique.

The dietary technique includes consuming six small meals a day which is believed to advertise steady blood sugar and insulin ranges. Small meals are additionally believed to be simpler to digest and assimilate than three bigger meals.

What are you able to eat for every small meal? You possibly can eat a portion of protein and a portion of carbohydrate. You might be additionally inspired to eat a serving of greens with some meals. A portion is concerning the measurement of the palm of your hand or your clenched fist. A potato the dimensions of your clenched fist is a portion as is an apple. Two slices of complete wheat bread is a portion. A skinless hen breast the dimensions of your palm is a portion. You too can use MRP (meal substitute merchandise) shakes and diet bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, and so forth. that present protein, carbs, and different vitamins multi function bar or shake.

Doable Meal Concepts:

  • One omelet and two slices of whole-wheat toast
  • Egg whites and oatmeal
  • Pancakes made with egg whites, oatmeal, protein powder, and fat-free yogurt
  • Mix one portion of low-fat cottage cheese and one portion of fat-free, sugar-free yogurt
  • One serving of chocolate MRP shake
  • Turkey burger on a whole-wheat bun
  • Hen breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, combined greens
  • One MRP diet bar

You might be additionally inspired to drink 10 glasses of water a day. You possibly can eat one tablespoon of wholesome fats a day equivalent to olive, safflower, canola, sunflower, or flax seed oil. You too can eat small quantities of pure peanut butter and avocado.

You might be inspired to take someday off every week and eat no matter you need.

This plan is good as a result of you do not have to depend energy and also you in all probability will not get hungry consuming six small meals a day. It could be arduous to comply with when you have a busy schedule.

6. Match for Life

When Harvey Diamond co-authored Match for Life, he helped carry the idea of pure hygiene into the mainstream. This fashion of consuming is not nearly how a lot you eat but additionally when and the way you eat it. This routine is predicated on the precept of correct meals combining. The concept is that completely different meals are damaged down in another way by the physique and due to this fact ought to be eaten individually. Harvey Diamond makes a distinction between dwell meals (high-water-content meals like contemporary fruit and veggies) and useless meals (e.g. processed meals).

The Pointers:

  • Fruit is at all times eaten alone not less than two to 3 hours away from every other meals.
  • By no means eat a couple of concentrated meals (i.e. protein or starch) per meal.
  • By no means mix starches and proteins (e.g. cereal and milk, bread and cheese, pasta and floor beef, fish and rice).
  • You possibly can mix protein with greens or starches and greens.
  • Fats (e.g. butter, olive oil) is taken into account impartial. Nonetheless, do not mix fats with protein.
  • Eggs and dairy merchandise are discouraged.
  • Meat is discouraged however ought to be eaten alone or with greens if consumed.

Meal Concepts:

  • Breakfast – Fruit is inspired as a result of it’s the meals with the very best water content material and is taken into account to be the perfect meals to eat. So, you can eat two or extra oranges or two apples or two bananas or different fruits and fruit mixtures. Nonetheless, should you don’t love fruit you can have scrambled eggs with tomato and broccoli (i.e. protein and greens) or toast with butter (i.e. starch and fats). However, do not need eggs and toast or cereal and milk.
  • Lunch – You may have a big vegetable salad with some olive oil and lemon. You may skip the olive oil in your salad and put some items of grilled hen on it. You may have a vegetable salad and a few bread sticks. You may have vegetable soup and a few bread sticks. Alternatively, you can have avocado slices and different greens (e.g. tomatoes) between two slices of whole-grain bread. You may have a big baked potato with butter and greens (simply remember to keep away from bacon bits, cheese, and chili).
  • Dinner – You may have fish (or hen or beef), greens, and a vegetable salad. Or, you can have rice (or couscous or pasta) with greens, and a vegetable salad. Or, should you like potatoes, then you can have an enormous baked potato with butter and greens.
  • In order for you milk, yogurt, or ice cream then eat it alone not less than two or three hours away from different meals.
  • In order for you fruit for a bedtime snack, then eat it alone not less than two or three hours after dinner.

The motivational speaker and self-help guru Tony Robbins is an advocate of meals combining. I’ve by no means tried it earlier than. The great factor is that it focuses so much on fruit and greens. As well as, your energy could also be restricted (serving to with weight reduction) when you may’t mix starches and proteins, however not less than you may nonetheless eat them should you select.

7. High Carb/Low Fats Diet

Some docs and nutritionists advocate a excessive card/low fats food regimen to shed extra pounds and keep wholesome – the precise reverse of the low carb advocates. Some names related to low fats diets embrace Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. In keeping with Dr. McDougall, his food regimen is “a food regimen of plant meals, together with complete grains and complete grain merchandise (equivalent to pasta, tortillas, and whole-grain bread), a large assortment of greens, and fruit.”

The advocates of those diets declare that an individual can take pleasure in limitless portions of fruits, greens, and complete grains with out feeling hungry. These diets include much less fats and extra fiber than different diets.

In keeping with Dr. McDougall, “Carbohydrate is the physique’s most well-liked gas for each day actions and high-intensity train efficiency. Following a low-carbohydrate regime will impair efficiency.”

A baked potato is barely about 160 energy and primarily fats free. An apple is barely about 100 energy and in addition primarily fats free. A slice of complete wheat bread is barely about 75 energy and primarily fats free. A bowl of oatmeal is about 165 energy, 4 grams of fats, and 4 grams of fiber.

In distinction, a 3 oz. patty of 85% lean floor beef (broiled) is about 213 energy and 13 grams of fats. And, a McDonald’s Quarter Pounder with Cheese is about 510 energy and 26 grams of fats. Furthermore, a Snicker’s Bar is about 270 energy and 14 grams of fats.

I am unsure why everyone seems to be so fearful about cereals, potatoes, fruits, and breads. You possibly can eat plenty of these meals for few energy should you do not add condiments.

Martin Katahn, writer of The T-Issue Diet, believes that it’s primarily fats in your food regimen that determines your physique fats. He contends that protein and carbohydrate energy do not actually matter that a lot. So, his strategy is to depend the fats grams within the meals one eats and to maintain the quantity low. He does, nonetheless, warn folks to keep away from extremely processed fat-free desserts and snacks. Get your carbohydrates from contemporary fruits, greens, and grains. As well as, eat lean meat, hen, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) measures the extent to which sure meals present satiety (i.e. fill you up and fulfill your starvation). Sure meals are merely higher at filling you up than others.

For probably the most half, meals which are excessive in protein, water, and fiber present probably the most satiety.

Carbohydrates are additionally higher at producing satiety than fatty meals.

All meals on the index are in contrast with white bread which is given the rank of 100.

Some Satiety Meals Rankings:

  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Entire Meal Bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, Boiled – 323%

As you may see, potatoes present a a lot increased degree of satiety than a croissant. Equally, oatmeal is extra satisfying than a doughnut. As well as, eggs are extra satisfying than yogurt. Seemingly, a sandwich made with complete meal bread with some lean beef or tuna together with an apple might make a satisfying and filling lunch.

An idea associated to satiety is caloric density or power density. Caloric density is the variety of energy in a certain amount of meals. Meals excessive in fats have the very best power density whereas meals excessive in water content material have the bottom power density.

As an illustration, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Another low caloric density meals embrace oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In distinction, meals equivalent to French fries, chocolate cake, pretzels, croissants, doughnuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips, and peanuts are a lot increased in caloric density. Although pretzels are primarily fats free, they’re excessive in power density as a result of they lack water and fiber.

Contemporary corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. Nonetheless, a corn muffin has a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, select an enormous bowl of steamed corn should you’re hungry.

Some low-fat cottage cheese and grapes might make a satisfying and filling meal.

9. Meals Change System

The meals alternate system is a dietary routine mostly related to diabetic people. Nonetheless, the meals alternate system can be utilized by any particular person as a information to assist them shed extra pounds. Following this routine will help one to plan balanced and nutritious meals.

The meals on this system are divided up into classes: starches (e.g. bread, cereals and grains, starchy greens, beans and peas), fruits, milk and yogurt, meat and meat substitutes, greens, and fat.

It is advisable to know what constitutes a serving measurement. As an illustration, a serving of starch may very well be ¾ cup of ready-to-eat unsweetened cereal, 1 slice of bread, or ½ a bagel. A serving of fruit could also be one small apple, banana, or orange. A serving of milk could also be 1 cup of fat-free skim milk. A serving of meat could also be 1 ounce of meat, poultry, fish, or cheese. A serving of greens could also be ½ cup of cooked greens or 1 cup of uncooked greens. A serving of fat could also be 1 tsp. of butter or 1 tsp. of olive oil. These are just some of the examples. There are additionally free meals like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. As well as, there are methods of figuring out exchanges for sweets and mixture meals (e.g. casseroles, pizza, and soups).

For a 1,200 Calorie Meal Plan You Could Eat:

  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • 3 Greens
  • 4 Fat

So, you may need a breakfast that accommodates 1 starch, 1 fruit, 1 milk, and 1 fats. You then would divide the rest of your exchanges amongst lunch, dinner, and presumably snacks. Some folks discover this simpler than counting energy.

A considerably related routine might contain utilizing the unique USDA Meals Pyramid as a information for consuming. In keeping with Jane Kirby (a registered dietitian) and the American Dietetic Affiliation, one can use the meals pyramid to plan a weight-loss food regimen.

A Doable 1,200 Calorie Meal Plan:

  • 5 Bread group servings
  • 3 Vegetable group servings
  • 2 Fruit group servings
  • 2 Milk group servings
  • 5 ounces complete for a day for Meat group (divide up into 2 or 3 servings if you need from lean meats or eggs)

10. Counting Energy

Calorie counting is nothing new.

A Los Angeles doctor named Dr. Lulu Hunt Peters printed a e-book entitled Diet and Well being, With a Key to the Energy in 1918. She advisable consuming not more than 1,200 energy per day, with considerably extra allowed after one’s purpose weight was reached.

Energy in Carbohydrate, Protein, and Fats:

  • Carbohydrate = 4 energy per gram
  • Protein = 4 energy per gram
  • Fats = 9 energy per gram

Remember the fact that 3,500 energy = 1 pound of fats. Due to this fact should you minimize 500 energy a day out of your food regimen, you may lose roughly one pound every week (7 days x 500 energy = 3,500 energy).

A easy method for shedding pounds is to take your present body weight occasions 10 and eat that variety of energy each day to shed extra pounds. For instance, a wrestler who weighs 150 kilos would eat 1,500 energy each day (150 x 10 = 1,500). To take care of your weight, take your body weight occasions 15. A 125 pound wrestler wishing to keep up his weight would eat 1,875 energy each day (125 x 15 = 1,875).

Calorie counting is turning into widespread once more. For instance, you might have seen packages of 100-calorie snacks within the grocery store.

You possibly can nonetheless discover books itemizing calorie counts for widespread meals in addition to restaurant meals. And, nearly each meals on the grocery store accommodates diet data together with energy.

Calorie counting may be inconvenient. People typically get hungry on a calorie-controlled food regimen. Nonetheless, calorie counting works for many individuals.

Last Phrases

One of the best recommendation I’ve to provide is to easily wrestle at your pure weight. However, I do know that lots of will select to not since you suppose you may be extra aggressive at a decrease weight. A few of you might have to chop weight to achieve a sure physique weight with a purpose to make the group.

I used to eat plenty of oatmeal and different cereals, complete wheat bread, rice desserts, potatoes, apples, oranges, bananas, carrots, inexperienced beans, milk, yogurt, cheese, and lean meat throughout my highschool wrestling profession. I counted each calorie and restricted my fats consumption as a result of that is what labored for me.

It is attention-grabbing to look again at what I ate. I ate plenty of oatmeal which is low on the glycemic load, low in caloric density (when cooked with water), comparatively low in fats, and excessive on the satiety index. I did not know all of that again once I was wrestling. I simply knew that oatmeal was low in energy and offered a filling breakfast.

I additionally ate plenty of apples and inexperienced beans. These meals are low in energy and fats, however are excessive in water content material and fiber. As well as, I ate plenty of potatoes that are very excessive on the satiety index.

Chances are you’ll be completely different.

Maybe you are a kind of guys that may lose 5 to 10 kilos of water weight in a observe. Or, maybe you want meat and, due to this fact, a low carb food regimen would swimsuit you higher.

Even among the biggest wrestlers can change into disheartened with weight-reduction plan and slicing weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked as soon as when confronted with the pressure of slicing weight. He nearly missed the Huge Ten Match in 1982 due to the strain of slicing weight. Many different nice wrestlers have had robust experiences slicing weight as nicely.

Then again, John Smith (two-time Olympic gold medalist and winner of a number of world championships) took a unique strategy to weight management. He disciplined himself to keep up year-round weight management (in accordance with Wrestling Robust by Mike Chapman). Smith stored close to his competitors weight all year long.

Different wrestlers have had success by working arduous and wrestling close to their pure physique weight and typically slicing no weight in any respect.

For those who determine to chop weight for wrestling, please do not starve and dehydrate your self. It is unhealthy, harmful, and can almost certainly harm your efficiency. Attempt at all times to eat balanced and nutritious meals. For those who determine to shed extra pounds, work out what works finest for you.

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