High School Wrestling: Diet regime and Weight Loss Options

As wrestling season draws close to, wrestlers commence to contemplate the weight class in which they may well wrestle. Wrestlers usually think that they will be far more competitive at the lowest weight they can attain without the need of sacrificing their strength and endurance. This isn’t always the case. As well frequently, wrestlers finish up dehydrated. They end up starving themselves and their performance suffers considerably.

If you happen to be searching for an write-up on cutting weight, this isn’t it. If you are the kind of wrestler who can lose ten pounds in wrestling practice, this report may not interest you either. I could by no means sweat off a lot of weight, so I was generally far more interested in manipulating my eating plan to drop weight. There are, of course, a myriad of diets to pick out from. I merely want to discuss ten diets of which I am familiar. Possibly one of them will interest you and you can investigation it additional. Let’s discover.

1. Low Carb/High Protein Diet regime

The Atkins Eating plan is in all probability the most popular low carb diet plan. So, what exactly is a low carb diet? A low carb diet plan limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and often even milk.

The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is regarded as negative for the reason that the concept is that insulin tells the body to retailer carbohydrates as body fat and prevents the body from accessing body fat as a fuel supply. Supposedly, if you stick to a low carb eating plan strategy you can shed excess body fat with out having to drastically limit your meals intake.

Some low carb diets concentrate on limiting carbohydrates whilst growing one’s intake of fat and protein.

Some low carb diets focus far more on the glycemic index. The glycemic index primarily measures how a great deal a given meals raises one’s blood sugar levels. For instance, white rice may have a glycemic index of 58 when broccoli may well only have a glycemic index of 15. White bread may have a glycemic index as higher as 71. The concept is that a diet plan composed of low glycemic foods will lead to decrease insulin levels which in turn may perhaps assist one particular drop weight.

Patrick Holford takes the glycemic index one particular step further and uses a idea named the glycemic load. The glycemic load takes into account the glycemic index as properly as the total carbs in a offered amount of food. For instance, a bowl of steel-reduce oats (1 oz.) has 2 GL even though a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL although a banana has 12 GL. That is fairly a distinction. Holford is a significant fan of oats. He claims in his book The Holford Low GL Diet program, “There are particular foods and food combinations that result in rapid weight loss.” He claims that you will in no way feel hungry on his diet plan. You limit the number of GLs you eat in a day and you combine carbs and protein at each meal.

Tim Ferriss champions a diet plan he refers to as the Slow-Carb Diet. On this regimen 1 avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then just decide on one protein, 1 legume, and one particular vegetable for every single meal. For example, breakfast may possibly be scrambled eggs, black beans, and mixed vegetables. Lunch could be beef, pinto beans, and mixed vegetables. And, dinner could possibly be chicken breast, lentils, and asparagus. Consume as much as you want at every meal and consume up to six instances a day. But, usually stay away from carbs and dairy goods and constantly include a protein, legume, and vegetable.

Some low carb diet regime books consist of Dr. Atkins’ New Diet plan Revolution, Protein Energy, The Zone Diet program, The Carbohydrate Addict’s Diet plan, The South Beach Diet plan, The Greenwich Diet plan, The No-Grain Eating plan, and Sugar Busters.

I suppose the most important attraction of low carb diets is that one particular can burn fat and spare muscle when not getting to restrict the quantity 1 eats drastically. On the other hand, low carb diets can make one fatigued and irritable until a single gets applied to the low carb regimen. Keep in mind that there are a number of different versions of low carb diets.

2. Paleolithic Eating plan (Paleo Diet program)

The Paleolithic (Paleo) diet program seeks to replicate what humans ate in the course of the Paleolithic Era. This eating plan may also be referred to as the Stone Age Diet program, Cave Man Eating plan, or Hunter-Gatherer Diet plan. The Paleo diet plan is purported to promote weight loss as well as give higher fiber, protein, and omega-3 fats.

Foods You Can Eat:

Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and extra-lean hamburger, cuts of lean pork, seafood)
Eggs
Fruits like berries
Vegetables like root vegetables like carrots
Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds
Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado
Foods To Avoid:

Grains
Pasta
Bread
Cereals
Potatoes
Sugar
Beans
Dairy Products
The Paleo diet might appear related to the low carb diet regime and it is in some methods. For instance, it does not let grain merchandise. Nevertheless, best dietician in delhi does enable fruits. In addition, it tends to make a distinction between lean meat and fatty meat which I consider is beneficial. In addition, cheese can be eaten on a low carb diet regime but dairy is not permitted on the Paleo Diet plan since it would not have been a food consumed during the Paleolithic era.

I like the Paleo Eating plan because it provides fiber, protein, and healthful fats.

3. Anabolic Diet program

The Anabolic Diet regime was developed by Dr. Mauro Di Pasquale. He developed this eating plan mainly for bodybuilders looking for an option to steroids and other drugs. He states, “The Anabolic Eating plan maximizes the production and utilization of the Major 3 growth producers – testosterone, development hormone, and insulin – and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine.” The Anabolic Diet program is a high fat/higher protein/low carb diet program with a twist. The Anabolic Diet plan employs a technique named carb cycling. For instance, you eat a high fat/high protein/low carb diet regime for 5 days followed by a higher carb diet plan for two days.

A far more generic term for this diet would be cyclic ketogenic diet program or basically carb cycling. The notion is that you will have to consume fat to burn fat. You can locate particular recommendations about what to consume on low carb versus high carb days online.

So, it is not as strict as a low carb eating plan mainly because you can carb up for a day or two. You still need to have to watch the total quantity of calories that you consume mainly because you’re not a bodybuilder trying to obtain weight, you’re a wrestler attempting to stay lean or even lose weight.

I’ve under no circumstances attempted this diet program ahead of and have no idea how it would work for a wrestler. I suppose, in theory, that one particular could eat low carb throughout the week and carb up on Saturday when tournaments are generally held. On the other hand, eating a lot of fat appears like a strange notion to most of us. If this diet interests you, I would recommend carrying out an world-wide-web search for anabolic diet regime or cyclic ketogenic diet program to discover much more.

four. Intermittent Fasting (IF)

This is a way of consuming of that involves cycling periods of fasting (i.e. not eating) and consuming. You can rapidly for 24 hours after or twice a week. The concept is that fasting twice a week reduces the total quantity of calories 1 takes in for the duration of any provided week. For instance, you may well have dinner at 6:00 pm one particular evening and not consume again until six:00 pm the following evening. If you commonly consume 3 meals a day, then you would merely skip breakfast and lunch two days a week but still have dinner on these days. Certain you could get a bit hungry, but it is only 24 hours and you will only do it about twice a week. You in no way technically have to go a day with no eating. If you consume at 6:00 pm on Monday, you can nonetheless consume on Tuesday you just have to wait till 6:00 pm again. A superior book on the topic of IF is Eat Cease Eat by Brad Pilon.

A somewhat related fasting routine is referred to as The Warrior Diet plan created by Ori Hofmekler. On this regimen, you consume a single major meal at night and you have the selection of eating a tiny amount of food during the day. You stick to this routine every single day. You can eat some fruits and vegetables throughout the day. You can also eat smaller amounts of lean meats and eggs or a low-carb protein shake. You consume no grains or starches during the day. At your major evening meal, you can consume essentially anything you want but in a certain order. You eat vegetables 1st, then protein, and then if you are nevertheless hungry you can consume some carbohydrates.

When applying the intermittent fasting process, you still want to consume healthier. Although you can generally consume what you want when not fasting, you nevertheless want to eat fruits and vegetables and healthful sources of protein and carbohydrates. You can eat other foods as well (e.g. a dessert) but never use your non-fasting period as an excuse to binge on junk meals.