When approaching wrestling season, wrestlers begin to look at the weight class in which they can fight. Wrestlers often believe that they are on the lowest weight that can reach them without their strength and endurance more competitive. This is not always the case. Too often Ringer end dehydrated. They end up starving themselves and their performance suffers greatly.
If you are looking for an article on the reduction of weight, this is not the right thing. If you are the type of wrestler who are losing ten pounds in wrestling practice, this article can not you do not care. I could never sweat off a lot of weight, so I was always more interested in losing the manipulation of my diet, weight. There are of course a variety of diets to choose from. I just want to ten diets that I trust to discuss. Maybe one of them will interest you, and you can explore it further. Let us.
1. Low carb / high protein diet
The Atkins diet is probably the most famous low carb diet. So what exactly is a low carb diet? A low carb diet limits carbohydrates such as bread, pasta, grains, cereals, potatoes and other starchy vegetables, fruits, and sometimes even milk.
The theory is that carbohydrates raise blood sugar levels, which in turn raise insulin levels. Spiking insulin levels is considered bad because the idea is that insulin tells the body to store carbohydrates as fat and prevents the body to access body fat as an energy source. Supposedly, if you follow a low carb diet plan excess body fat, limit your food intake drastically without losing.
Some low carb diets focus on limiting carbohydrates while increasing one’s intake of fat and protein.
Some low carb diets focus more on the glycemic index. The glycemic index measures how much substantially in a particular food raises your own blood sugar levels. For example, white rice a glycemic index of 58, while broccoli can only be a glycemic index of 15 white bread may have a glycemic index as high as 71. The idea is that a diet low glycemic foods are put together in order to lead lower insulin levels who in turn help to lose weight.
Patrick Holford is the glycemic index one step further and uses a concept called the glycemic load. The glycemic load taken into account as well as the glycemic index of the total carbohydrates in a specific amount of food. For example, a bowl of oatmeal (1 ounce) has 2 GL while a bowl of cornflakes with 21 GL. In addition, half an apple 3 GL during a banana has 12 GL. That’s quite a difference. Holford is a big fan of oats. He claims in his book The Holford Low GL Diet “There are certain foods and food combinations that lead to rapid weight loss.” He claims that you never feel hungry on his diet. To limit the number of global loans you eat in a day, and you combine carbohydrates and protein at every meal.
Tim Ferriss Master a diet, it refers to the Slow-Carb Diet . On this regime avoids carbs like bread, pasta, cereal, cereals, potatoes, etc. Then simply choose a protein, a legume, and a vegetable at every meal. For example, could be scrambled eggs breakfast, black beans and vegetables. Lunch can be beef, pinto beans and vegetables. And could be dinner chicken breast, lentils and asparagus. Eat as much as you want at each meal and eat up to six times a day. But, again to avoid carbohydrates and dairy products, and always a protein, legumes and vegetables.
Some low carb diet books include Dr. Atkins New Diet Revolution , Protein Power , The Zone Diet , The Carbohydrate Addicts Diet , The South Beach Diet The Greenwich Diet , The No-Grain Diet and Sugar Busters .
I suppose the main attraction of low-carb diets is that you can burn fat and spare muscle while not having to drastically limit the amount of eating. On the other hand, low-carb diets can make a tired and irritated, to be used on the low-carb regime. Remember, though, that there are several different versions of low carb diets.
2. Paleolithic Diet (Paleo Diet)
The Paleolithic (Paleo) Diet tries to replicate what people ate in the Paleolithic , This diet can be referred to as the Stone Age diet, caveman diet or hunter-gatherer diet. The Paleo diet is supposed to promote weight loss and a high fiber, protein and omega-3 fats
foods that you can eat :.
Lean meat (chicken breast, turkey, lean beef cuts such as loin and extra lean hamburger, cuts of lean pork, seafood)
fruits including berries
vegetables including root vegetables like carrots
nuts such as walnuts, macadamias, almonds, pecans and pistachios
seeds such as pumpkin seeds, sesame and sunflower seeds
olive oil, linseed oil, nut oils, fish oil, rapeseed oil and avocado
Foods to Avoid:
- milk products
The Paleo diet is similar to the low carb diet and seem in some ways. For example, it does not allow cereal products. The Paleo Diet, however, does allow fruit. In addition, there is a difference between lean meat and fatty meat, which I think is an advantage. In addition, cheese can be consumed on a low carb diet, but milk is not allowed on the Paleo Diet because it did not consume a meal during the Paleolithic.
I like the Paleo Diet because it fiber, protein and healthy fats.
3. Anabolic Diet
The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet especially for bodybuilders. An alternative to steroids and other drugs He notes: “The Anabolic Diet maximizes the production and application of the Big 3 Growth producers – testosterone, growth hormone and insulin – and do it moves it, of course, the metabolism of the body from the combustion of sugar ., fat-making machine to a fat burning machine. “The Anabolic Diet is a high-fat / high protein / low carb diet with a twist. The anabolic diet used a method called carb cycling. For example, you eat a high-fat / high protein / low carb diet for five days, followed by a high carb diet for two days.
A generic term for this diet would be cyclical ketogenic diet or just carb cycling. The idea is that you burn fat eating fat. You can eat specific guidelines about what is high on low carb comparison carb days online.
So, it is not as strict as a low-carb diet because you can for a day or two carb. You still need the total amount of calories you consume, because you are not a bodybuilder trying to see to gain weight, you’re a wrestler trying to stay slim or even decrease.
I’ve never tried before, this diet and have no idea how it would work for a wrestler. I suppose, in theory, that you can eat low carb and carb a week on Saturday, when tournaments are usually held. On the other hand, eating a lot of fat seems like a strange idea to most of us. If this interests diet, I would suggest, an internet search for anabolic diet or cyclic ketogenic diet to find out more.
4. Intermittent Fasting (IF)
This is a way of eating that cycling involves periods of fasting (ie not to eat) and food. You can fast for 24 hours or twice a week. The idea is that fasting twice a week, however, reduces the number of calories one takes in during a given week. For example, you can have dinner at 18.00 clock one evening and eat no more, to 06.00 clock on the following evening. If you normally consume three meals a day, then you would just skip breakfast and lunch on two days per week, but still have dinner on those days. Sure you want. Maybe a little hungry, but it’s only 24 hours and you only do it about twice a week You can never technically have a day without food. If you eat at 6:00 on Monday, you can eat on Tuesday; You just have to wait to 18.00 clock again. A good book on the subject is IF Eat Stop Eat by Brad Pilon.
A similar routine is called fasting The Warrior Diet created by Ori Hofmekler. In this regime, a main meal in the evening you eat and the possibility of eating a small amount of food during the day. Follow this routine every day. You can get some fruits and vegetables to eat during the day. You can also eat small amounts of lean meat and eggs or a low-carb protein shake. Do not eat any grains or starches during the day. For your main dinner, you can essentially what you want, but to consume in a certain order. They eat vegetables, then protein, and then when you’re hungry, you can still eat some carbohydrates.
When using the intermittent fasting method that you still want to eat healthy. While you can basically eat what you want when not fasting, you still want to fruits and vegetables and eat healthy sources of protein and carbohydrates. You can also eat other foods (such as a dessert), but do not use your non-Lent as an excuse to binge on junk food.
5. Body for Life
bodybuilder and entrepreneur Bill Phillips was the founder Muscle Media 2000 Magazine and later acquired the ESA supplement company. 12 weeks after Mental and Physical Strength : He is perhaps best known Body for Life for the production of this book. In this book he describes a training strategy and nutrition strategy to transform your own body.
The dietary strategy involves eating six small meals a day, which is believed to promote stable blood sugar and insulin levels. Snacks are also believed to be easier to digest and assimilate than three larger meals.
What can you take for each small meal? You can eat a portion of the protein and a portion of the carbohydrate. You are also encouraged a serving of vegetables with some meals to eat. One part is about the size of the palm or fist. A potato the size of your clenched fist is a part of an apple. Two slices of whole grain bread is a part. A chicken breast the size of your palm is a part. You can also use the MRP (meal replacement products) shakes and nutrition bars like to ask Myoplex, Met-Rx, Meso-Tech Muscle meals, etc., protein, carbohydrates and other nutrients all in a bar or shake available.
Possible meal ideas:
- An omelet and two slices of whole wheat toast
- protein and oatmeal
- pancake with egg whites, oatmeal, protein powder and nonfat yogurt
- Combine a portion of low-fat cottage cheese and a portion of the fat-free, sugar-free yogurt
- A serving of chocolate MRP shake
- The turkey burger on a whole grain bun
- chicken breast, steamed brown rice and broccoli
- Grilled Sirloin Steak, potatoes, vegetables
- An MRP nutrition bar
They are also encouraged to drink 10 glasses of water per day. You can use a tablespoon of healthy fat per day, such as olive, safflower, canola, sunflower or linseed oil. You can also use little natural peanut butter and avocado.
You will be asked for a day off a week and eat whatever you want.
This plan is nice because you do not count calories and you will probably not hungry eat six small meals a day. It can be difficult to follow if you have a busy schedule.
6. Fit for Life
When Harvey Diamond co-author Fit for Life he helped bring the concept of natural justice in the mainstream. This type of diet is not only how much you eat, but also when and how to eat it. This regimen is based on the principle of proper food combining. The idea is that different foods are defined differently metabolized by the body and should be eaten separately. Harvey Diamond is between live food (high water content foods such as fresh fruits and vegetables) and dead food (eg, processed foods)
The Guidelines :.
- Fruit is eaten alone always at least two to three hours away from any other food.
- Never eat more than one concentrated food (ie, protein or starch) per meal.
- Never combine starches and proteins (eg, cereal and milk, bread and cheese, pasta and ground beef, fish and rice).
- You can combine protein with vegetable or starch and vegetables.
- fat (eg butter, olive oil) is considered neutral. However, not connecting with fat protein.
- eggs and dairy products are discouraged.
- meat is not recommended, but if used alone or with vegetables when eaten
- Breakfast – Fruit is encouraged because it consume the food with the highest water content and is considered the best food. So you could eat two or more oranges or two apples and two bananas or other fruits and fruit combinations. However, if you do not like fruit could be eggs with tomatoes and broccoli (ie, protein and vegetables) or toast with butter have encrypted (ie starch and fat). But, no eggs and toast or cereal and milk.
- Lunch – you could have a large vegetable salad with olive oil and lemon. You could skip the olive oil on your salad and put some pieces of grilled chicken on it. You could use a vegetable salad and some bread sticks. You had vegetable soup and some bread sticks. Alternatively, you can have avocado slices and other vegetables (such as tomatoes) between two slices of whole grain bread. You could get a big baked potato with butter and vegetables (just be sure, bacon, cheese and chili avoid to be).
- dinner – you could have fish (or chicken or beef), vegetables and a salad. Or you could have rice (or couscous or pasta) with vegetables and a vegetable salad. Or, if you like potatoes, then you might have a large baked potato with butter and vegetables.
- If you want only then at least two or three hours away from other foods to eat milk, yogurt or ice and.
- If you want fruit for a bedtime snack, then eat alone at least two or three hours after eating.
The motivational speaker and self-help guru Tony Robbins is an advocate of food combining. I’ve never tried it before. The good thing is that there is a lot of focus on fruits and vegetables. In addition, you can create your calories are limited (helps in weight loss), if you do not combine starches and proteins, but at least you can still use it if you choose to.
7. High carb / low fat diet
Some doctors and nutritionists recommend a high card / low-fat diet to lose weight and healthy Remember – the exact opposite of the low-carb advocates. Some names associated with a low-fat diets are Walter Kempner, Nathan Pritikin, Dean Ornish and John McDougall. According to Dr. McDougall, his diet, “a diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas and whole wheat bread), a wide assortment of vegetables and fruit.”
Proponents of these diets claim that a person unlimited amounts of fruits, vegetables and whole grains to enjoy without feeling hungry. These diets contain less fat and more fiber than other diets.
According to Dr. McDougall, “carbohydrate is the body’s preferred fuel for your daily activities and high-intensity exercise performance. Following a low carb regime, the performance will degrade.”
A baked potato is only about 160 calories and essentially free of grease. An apple is only about 100 calories and also substantially free of grease. A slice of whole grain bread is only about 75 calories and is substantially free of grease. A bowl of oatmeal is about 165 calories, 4 grams of fat and 4 grams of fiber.
In contrast, a 3 oz patty of 85% lean ground beef (grilled) is about 213 calories and 13 grams of fat. And, a McDonald’s Quarter Pounder with cheese is about 510 calories and 26 grams of fat. In addition, a Snicker bar is about 270 calories and 14 grams of fat.
I’m not sure why everyone is so concerned about cereals, potatoes, fruit and bread. You can eat a lot of these foods for a few calories if you do not add spices.
Martin Katahn, author of The T-Factor Diet believes it. Primarily fat in your diet, which determines your body fat He claims that protein and carbohydrate calories does not really matter that much. So his approach is the grams of fat in the diet is eating to count and keep the number low. He admits, however, warn people to avoid highly processed fat-free desserts and snacks. Get your carbohydrates from fresh fruits, vegetables and grains. Also, eat lean meat, chicken and fish.
8. saturation index
The saturation index (Susanna Holt, PhD. Developed) measures the extent to which certain foods provide saturation (ie make full and your hunger). Certain foods are better for you than others filling.
In most cases, foods that are rich in protein, fiber and water supply saturation.
Carbohydrates are also better at producing satiety than fatty foods
Any food on the index are white bread, which the rank 100.
Some foods rankings given saturation compared.
- Croissant – 47%
- Doughnuts – 68%
- Yogurt – 88%
- Corn Flakes – 118%
- White Rice – 138%
- Cheese – 146%
- Eggs – 150%
- wholemeal bread – 157%
- Beef – 176%
- Popcorn – 154%
- Apples – 197%
- oranges – 202%
- Oatmeal – 209%
- potatoes, cooked – 323%
As you can see, potatoes offer a much higher degree of saturation than a croissant. Also, oatmeal is more satisfying than a donut. In addition, eggs are more satisfying than yogurt. Apparently could with some lean beef or tuna to make together with an apple a satisfying and filling lunch, a sandwich with whole wheat bread.
A concept related to the saturation caloric density or energy density. Caloric density is the number of calories in a specific amount of food. Foods high in fat have the highest energy density, while foods with a high water content, the lowest energy density.
For example, cucumber, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelons, melons, carrots, oranges and apples are very low in caloric density. Some other low calorie density foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice and pasta.
In contrast, foods such as French fries, chocolate cake, pretzels, croissants, donuts, onion rings, chocolate biscuits, bacon, milk chocolate, potato chips and peanuts are much higher in caloric density. Although pretzels are fat free essentially, they are in high energy density because they lack water and fiber.
Fresh corn (eg steamed corn or maize) has a caloric density of 0.92. However, a corn muffins a caloric density of 4.14 and corn bread has a caloric density of 4.27. How to choose a big bowl of steamed corn, when you are hungry.
Some low-fat cheese and grapes could make a satisfying and filling meal.
9. Food Exchange System
The food exchange system is a diet plan most commonly associated with diabetes. However, the food exchange system may be used by any person as a guide to help them lose weight. Following this treatment can help you plan a balanced and nutritious meals
The foods in this system are divided into categories :. Starches (eg bread, grains, starchy vegetables, beans and peas), fruits, milk and yogurt, meat and meat substitutes, vegetables and fats.
You need to know what a serving size. For example, one serving of starch could be ¾ cup ready-to-eat unsweetened cereal, 1 slice of bread or ½ a bagel. A serving of fruit may be a small apple, banana or orange. A serving of milk 1 cup nonfat be skimmed milk. A serving of meat may be one ounce of meat, poultry, fish or cheese. A serving of vegetables can be raw vegetables ½ cup cooked or 1 cup. A serving of fats can be 1 tsp. Butter or 1 tsp. Olive oil. These are just some of the examples. There is also free foods like 1 tbsp. fat-free mayonnaise or ¼ cup salsa. In addition, there are ways to determine exchange for candy and food combination (eg casseroles, pizza and soups)
For a 1200 calorie foods you eat .:
- 5 strengths
- 2 Fruits
- 2 Milks
- 5 meat
- 3 vegetables
- 4 fats
Well, you could have a breakfast, 1 starch, 1 fruit, 1 milk, and contains a fat. Then you would possibly share the rest of your exchange between lunch and dinner, snacks and. Some people find this easier than counting calories.
A similar regime may involve. Using the original USDA Food Pyramid as a guide for eating According to Jane Kirby (a registered dietitian) and the American Dietetic Association, you can use the food pyramid to a weight loss diet plan
A possible 1200 calorie foods: ,
- 5 Bread Group Servings
- 3 Vegetable group servings
- 2 servings Fruit group
- 2 servings of Milk Group
- 5 ounces total for a day for meat group (split into 2 or 3 portions, if you want of lean meat or eggs)
[1,999 .007] 10. Counting calories
Counting calories is nothing new.
A Los Angeles doctor named Dr. Lulu Hunt Peters published a book entitled Nutrition and Health, with Key to the Calories in 1918. It recommended consuming no more than 1200 calories per day, with some longer allowed after own goal weight is reached
calories from carbohydrates, protein and fat :.
- Carbohydrate = 4 calories per gram
- protein = 4 calories per gram
- fat = 9 calories per gram
Note that 3500 calories = 1 pound of fat. Therefore, if you 500 calories a day from your diet, you will lose approximately one pound one week (7 days x 500 calories = 3,500 calories).
A simple formula for losing weight, to take your current body weight by 10 and eat this many calories a day to lose weight. For example, a wrestler who weighs 150 £ 1,500 calories a day (150 x 10 = 1500) would eat. To maintain your weight, take your body weight times 15 A 125 pounds wrestler who would keep his weight 1,875 calories daily food (125 x 15 = 1875).
calorie counting is becoming popular again. For example, you may have noticed packages of 100 calories snacks at the grocery store.
You can still books list calorie counts for common foods and restaurant foods. And almost every food in the supermarket contains nutrition information, including calories.
calorie counting can be uncomfortable. Individuals sometimes get hungry on a calorie-restricted diet. Nevertheless, calorie counting works for many people.
The best advice I give is just to wrestle at your natural weight. But I know that many do not because you think you choose competitive at a lower weight. Some of you will have to cut weight to achieve a certain body weight to make the team.
I used a lot of oatmeal and cereal, whole grain bread, rice cakes, potatoes, eat apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meat during my high school wrestling career. I counted every calorie and fat intake my limited, because that’s what worked for me.
It is interesting back on what I ate to search. I ate a lot of oatmeal, which is low on the glycemic load, low calorie density (cooked with water when), relatively low in fat and high on the saturation index. I did not know that all know, when I was still wrestling. I just knew that oatmeal was low in calories and full breakfast.
I ate a lot of apples and green beans. These foods are low in calories and fat, but are high in water content and fiber. Besides, I ate a lot of potatoes, which are on the saturation index at the top.
They may be different.
Maybe you’re one of those who can lose 5 to 10 pounds of water weight in a practice. Or maybe you like meat and therefore a low carb diet would suit you better.
Also, some of the greatest wrestlers can become discouraged with diet and cutting weight. Three time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked once, as compared with the strain of cutting weight. He almost missed the Big Ten Tournament in 1982 due to the pressure of cutting weight. Many other great fighters have hard experience cutting weight and had.
Source by Tharin Schwinefus