Jan 14, 2020
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High School Wrestling: Diet and Weight Loss Options

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As wrestling season attracts close to, wrestlers start to ponder the load class during which they could wrestle. Wrestlers usually consider 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 all the time the case. Too usually, wrestlers find yourself dehydrated. They find yourself ravenous themselves and their efficiency suffers significantly.

For those who’re searching for an article on slicing weight, this is not it. For those who’re the form of wrestler who can lose ten kilos in wrestling follow, this text might not curiosity you both. I might by no means sweat off plenty of weight, so I used to be all the time extra excited by manipulating my weight loss program to shed some pounds. There are, in fact, a myriad of diets to select from. I merely need to focus on ten diets of which I’m acquainted. Perhaps one in all them will curiosity you and you may analysis it additional. Let’s discover.

1. Low Carb/Excessive Protein Food regimen

The Atkins Food regimen might be essentially the most well-known low carb weight loss program. So, what precisely is a low carb weight loss program? A low carb weight loss program limits carbohydrates akin 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 unhealthy 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 gasoline supply. Supposedly, in the event you observe a low carb weight loss program plan you’ll be able to lose extra physique fats with out having to drastically restrict your meals consumption.

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

Some low carb diets focus extra on the glycemic index. The glycemic index basically measures how a lot a given meals raises one’s blood sugar ranges. For example, 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} weight loss program composed of low glycemic meals will result in decrease insulin ranges which in flip might assist one shed some 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 into consideration the glycemic index in addition to the whole carbs in a given quantity of meals. For example, 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 Three GL whereas a banana has 12 GL. That’s fairly a distinction. Holford is an enormous fan of oats. He claims in his ebook The Holford Low GL Food regimen, “There are particular meals and meals combos that trigger speedy weight reduction.” He claims that you’ll by no means really feel hungry on his weight loss program. 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 weight loss program he refers to because the Sluggish-Carb Food regimen. On this routine one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, and so on. Then merely select one protein, one legume, and one vegetable for every meal. For instance, breakfast may be scrambled eggs, black beans, and blended greens. Lunch may be beef, pinto beans, and blended greens. And, dinner may be rooster breast, lentils, and asparagus. Eat as a lot as you need at every meal and eat as much as six instances a day. However, all the time keep away from carbs and dairy merchandise and all the time embody a protein, legume, and vegetable.

Some low carb weight loss program books embody Dr. Atkins’ New Food regimen Revolution, Protein Energy, The Zone Food regimen, The Carbohydrate Addict’s Food regimen, The South Seaside Food regimen, The Greenwich Food regimen, The No-Grain Food regimen, 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. However, 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 totally different variations of low carb diets.

2. Paleolithic Food regimen (Paleo Food regimen)

The Paleolithic (Paleo) weight loss program seeks to duplicate what people ate throughout the Paleolithic Period. This weight loss program might also be known as the Stone Age Food regimen, Cave Man Food regimen, or Hunter-Gatherer Food regimen. The Paleo weight loss program is purported to advertise weight reduction in addition to present excessive fiber, protein, and omega-Three fat.

Meals You Can Eat:

  • Lean Meat (skinless rooster 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 akin to walnuts, macadamia, almonds, pecans, and pistachios
  • Seeds akin 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 weight loss program could seem much like the low carb weight loss program and it’s in some methods. For example, it does not enable grain merchandise. Nevertheless, the Paleo Food regimen does enable fruits. As well as, it makes a distinction between lean meat and fatty meat which I feel is useful. Furthermore, cheese could be eaten on a low carb weight loss program however dairy will not be allowed on the Paleo Food regimen as a result of it might not have been a meals consumed throughout the Paleolithic period.

I just like the Paleo Food regimen as a result of it supplies fiber, protein, and wholesome fat.

3. Anabolic Food regimen

The Anabolic Food regimen was developed by Dr. Mauro Di Pasquale. He developed this weight loss program primarily for bodybuilders searching for a substitute for steroids and different medicine. He states, “The Anabolic Food regimen maximizes the manufacturing and utilization of the Large Three development producers – testosterone, development 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 Food regimen is a excessive fats/excessive protein/low carb weight loss program with a twist. The Anabolic Food regimen employs a way known as carb biking. For instance, you eat a excessive fats/excessive protein/low carb weight loss program for 5 days adopted by a excessive carb weight loss program for 2 days.

A extra generic time period for this weight loss program can be cyclic ketogenic weight loss program or just carb biking. The concept is that you should eat fats to burn fats. You could find particular tips about what to eat on low carb versus excessive carb days on-line.

So, it is not as strict as a low carb weight loss program as a result of you’ll be able to carb up for a day or two. You continue to want to observe the whole quantity of energy that you simply devour since you’re not a bodybuilder attempting to achieve weight, you are a wrestler attempting to remain lean and even shed some pounds.

I’ve by no means tried this weight loss program earlier than and don’t know how it might work for a wrestler. I suppose, in concept, that one might eat low carb throughout the week and carb up on Saturday when tournaments are normally held. However, consuming plenty of fats looks like an odd concept to most of us. If this weight loss program pursuits you, I’d counsel doing an web seek for anabolic weight loss program or cyclic ketogenic weight loss program to study extra.

4. Intermittent Fasting (IF)

This can be a manner of consuming of that includes biking intervals of fasting (i.e. not consuming) and consuming. You may quick for 24 hours a few times per week. The concept is that fasting twice per week reduces the whole variety of energy one takes in throughout any given week. For example, you will have dinner at 6:00 pm one night and never eat once more till 6:00 pm the next night. For those who usually devour three meals a day, you then would merely skip breakfast and lunch two days per week however nonetheless have dinner on these days. Certain you may get a bit hungry, however it’s solely 24 hours and you will solely do it about twice per week. You by no means technically need to go a day with out consuming. For those who eat at 6:00 pm on Monday, you’ll be able to nonetheless eat on Tuesday; you simply have to attend till 6:00 pm once more. A superb ebook with regards to IF is Eat Cease Eat by Brad Pilon.

A considerably related fasting routine is known as The Warrior Food regimen created by Ori Hofmekler. On this routine, you eat one principal meal at evening and you’ve got the choice of consuming a small quantity of meals throughout the day. You observe this routine day-after-day. You may eat some vegetables and fruit throughout the day. You may as well 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 principal night meal, you’ll be able to devour basically something you need however in a sure order. You eat greens first, then protein, after which in the event you’re nonetheless hungry you’ll be able to eat some carbohydrates.

Whereas utilizing the intermittent fasting methodology, you continue to need to eat wholesome. Whilst you can principally eat what you need when not fasting, you continue to need to eat vegetables and fruit and wholesome sources of protein and carbohydrates. You may 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 ebook Physique for Life: 12 Weeks to Psychological and Bodily Energy. On this ebook he outlines a exercise technique and dietary technique to rework one’s physique.

The dietary technique includes consuming six small meals a day which is believed to advertise secure 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 may eat a portion of protein and a portion of carbohydrate. You’re additionally inspired to eat a serving of greens with some meals. A portion is concerning the dimension of the palm of your hand or your clenched fist. A potato the scale of your clenched fist is a portion as is an apple. Two slices of entire wheat bread is a portion. A skinless rooster breast the scale of your palm is a portion. You may as well use MRP (meal alternative merchandise) shakes and diet bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, and so on. that present protein, carbs, and different vitamins multi functional bar or shake.

Potential 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, blended greens
  • One MRP diet bar

You’re additionally inspired to drink 10 glasses of water a day. You may devour one tablespoon of wholesome fats a day akin to olive, safflower, canola, sunflower, or flax seed oil. You may as well devour small quantities of pure peanut butter and avocado.

You’re inspired to take someday off per week and eat no matter you need.

This plan is good as a result of you do not have to rely energy and also you in all probability will not get hungry consuming six small meals a day. It might be arduous to observe when you’ve got 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 manner of consuming is not nearly how a lot you eat but in addition when and the way you eat it. This routine is predicated on the precept of correct meals combining. The concept is that totally different meals are damaged down in another way by the physique and due to this fact must be eaten individually. Harvey Diamond makes a distinction between stay meals (high-water-content meals like recent vegetables and fruit) and useless meals (e.g. processed meals).

The Tips:

  • Fruit is all the time 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 may mix protein with greens or starches and greens.
  • Fats (e.g. butter, olive oil) is taken into account impartial. Nevertheless, do not mix fats with protein.
  • Eggs and dairy merchandise are discouraged.
  • Meat is discouraged however must 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 very best meals to devour. So, you could possibly eat two or extra oranges or two apples or two bananas or different fruits and fruit combos. Nevertheless, in the event you do not like fruit you could possibly have scrambled eggs with tomato and broccoli (i.e. protein and greens) or toast with butter (i.e. starch and fats). However, wouldn’t have eggs and toast or cereal and milk.
  • Lunch – You could possibly have a big vegetable salad with some olive oil and lemon. You could possibly skip the olive oil in your salad and put some items of grilled rooster on it. You could possibly have a vegetable salad and a few bread sticks. You could possibly have vegetable soup and a few bread sticks. Alternatively, you could possibly have avocado slices and different greens (e.g. tomatoes) between two slices of whole-grain bread. You could possibly have a big baked potato with butter and greens (simply you should definitely keep away from bacon bits, cheese, and chili).
  • Dinner – You could possibly have fish (or rooster or beef), greens, and a vegetable salad. Or, you could possibly have rice (or couscous or pasta) with greens, and a vegetable salad. Or, in the event you like potatoes, then you could possibly have an enormous baked potato with butter and greens.
  • If you need milk, yogurt, or ice cream then eat it alone not less than two or three hours away from different meals.
  • If you need 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 rather a lot on fruit and greens. As well as, your energy could also be restricted (serving to with weight reduction) when you’ll be able to’t mix starches and proteins, however not less than you’ll be able to nonetheless devour them in the event you select.

7. Excessive Carb/Low Fats Food regimen

Some medical doctors and nutritionists advocate a excessive card/low fats weight loss program to shed some pounds and keep wholesome – the precise reverse of the low carb advocates. Some names related to low fats diets embody Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. Based on Dr. McDougall, his weight loss program is “a weight loss program of plant meals, together with entire grains and entire grain merchandise (akin 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 entire grains with out feeling hungry. These diets include much less fats and extra fiber than different diets.

Based on Dr. McDougall, “Carbohydrate is the physique’s most well-liked gasoline for day by day actions and high-intensity train efficiency. Following a low-carbohydrate regime will impair efficiency.”

A baked potato is simply about 160 energy and basically fats free. An apple is simply about 100 energy and in addition basically fats free. A slice of entire wheat bread is simply about 75 energy and basically fats free. A bowl of oatmeal is about 165 energy, Four grams of fats, and Four grams of fiber.

In distinction, a Three 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 apprehensive about cereals, potatoes, fruits, and breads. You may eat plenty of these meals for few energy in the event you do not add condiments.

Martin Katahn, writer of The T-Issue Food regimen, believes that it’s primarily fats in your weight loss program that determines your physique fats. He contends that protein and carbohydrate energy do not actually matter that a lot. So, his method is to rely 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 recent fruits, greens, and grains. As well as, eat lean meat, rooster, 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 essentially the most half, meals which might be excessive in protein, water, and fiber present essentially 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’ll be able to 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 entire 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 quantity of meals. Meals excessive in fats have the very best power density whereas meals excessive in water content material have the bottom power density.

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

In distinction, meals akin 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. Despite the fact that pretzels are basically fats free, they’re excessive in power density as a result of they lack water and fiber.

Recent corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. Nevertheless, 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 in the event you’re hungry.

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

9. Meals Change System

The meals trade system is a dietary routine mostly related to diabetic people. Nevertheless, the meals trade system can be utilized by any particular person as a information to assist them shed some 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.

You’ll want to know what constitutes a serving dimension. For example, 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
  • Three Greens
  • Four Fat

So, you may need a breakfast that accommodates 1 starch, 1 fruit, 1 milk, and 1 fats. Then you definitely 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. Based on Jane Kirby (a registered dietitian) and the American Dietetic Affiliation, one can use the meals pyramid to plan a weight-loss weight loss program.

A Potential 1,200 Calorie Meal Plan:

  • 5 Bread group servings
  • Three 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 Three 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 ebook entitled Food regimen and Well being, With a Key to the Energy in 1918. She beneficial consuming not more than 1,200 energy per day, with considerably extra allowed after one’s aim weight was reached.

Energy in Carbohydrate, Protein, and Fats:

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

Remember the fact that 3,500 energy = 1 pound of fats. Subsequently in the event you minimize 500 energy a day out of your weight loss program, you may lose roughly one pound per week (7 days x 500 energy = 3,500 energy).

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

Calorie counting is changing into fashionable once more. For instance, you will have seen packages of 100-calorie snacks within the grocery store.

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

Calorie counting could be inconvenient. People typically get hungry on a calorie-controlled weight loss program. Nonetheless, calorie counting works for many individuals.

Remaining Phrases

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

I used to eat plenty of oatmeal and different cereals, entire wheat bread, rice truffles, 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 after I was wrestling. I simply knew that oatmeal was low in energy and supplied 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.

You could be totally different.

Maybe you are a kind of guys that may lose 5 to 10 kilos of water weight in a follow. Or, maybe you want meat and, due to this fact, a low carb weight loss program would go well with you higher.

Even a number of the best wrestlers can grow to be 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 Large Ten Match in 1982 due to the strain of slicing weight. Many different nice wrestlers have had robust experiences slicing weight as nicely.

However, John Smith (two-time Olympic gold medalist and winner of a number of world championships) took a unique method to weight management. He disciplined himself to take care of year-round weight management (in accordance with Wrestling Powerful by Mike Chapman). Smith saved 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 by any means.

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. Strive all the time to eat balanced and nutritious meals. For those who determine to shed some pounds, work out what works finest for you.

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