High School Wrestling: Diet and Weight Loss Options

As wrestling season attracts close to, wrestlers start to ponder the burden class through which they could wrestle. Wrestlers usually imagine that they are going to be extra aggressive on the lowest weight they’ll attain with out sacrificing their power 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 vastly.

If you are on the lookout for an article on chopping weight, this is not it. If you are the type of wrestler who can lose ten kilos in wrestling follow, this text might not curiosity you both. I may by no means sweat off plenty of weight, so I used to be at all times extra considering manipulating my weight loss program to drop a few pounds. There are, after all, a myriad of diets to select from. I merely need to focus on ten diets of which I’m acquainted. Maybe one in every of them will curiosity you and you may analysis it additional. Let’s discover.

1. Low Carb/High Protein Diet

The Atkins Diet 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 generally even milk.

The concept 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 gas supply. Supposedly, in case you comply with a low carb weight loss program plan you may lose extra physique fats with out having to drastically restrict your meals consumption.

Some low carb diets give attention to 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 occasion, 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 thought is {that a} weight loss program composed of low glycemic meals will result in decrease insulin ranges which in flip might assist one drop a few 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 overall carbs in a given quantity of meals. For occasion, a bowl of steel-cut oats (1 oz.) has 2 GL whereas a bowl of corn flakes has 21 GL. In addition, half an apple has Three GL whereas a banana has 12 GL. That is kind of a distinction. Holford is an enormous fan of oats. He claims in his guide The Holford Low GL Diet, “There are particular meals and meals combos that trigger fast 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 you mix carbs and protein at every meal.

Tim Ferriss champions a weight loss program he refers to because the Slow-Carb Diet. 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 is likely to be scrambled eggs, black beans, and combined greens. Lunch is likely to be beef, pinto beans, and combined greens. And, dinner is likely to be hen breast, lentils, and asparagus. Eat as a lot as you need at every meal and eat as much as six instances a day. But, at all times keep away from carbs and dairy merchandise and at all times embrace a protein, legume, and vegetable.

Some low carb weight loss program books embrace Dr. Atkins’ New Diet Revolution, Protein Power, The Zone Diet, The Carbohydrate Addict’s Diet, The South Beach 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. On the opposite hand, low carb diets could make one fatigued and irritable till one will get used to the low carb routine. Keep in thoughts that there are a number of totally different variations of low carb diets.

2. Paleolithic Diet (Paleo Diet)

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

Foods 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
  • Vegetables 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

Foods To Avoid:

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

The Paleo weight loss program could seem just like the low carb weight loss program and it’s in some methods. For occasion, it would not permit grain merchandise. However, the Paleo Diet does permit fruits. In addition, it makes a distinction between lean meat and fatty meat which I feel is helpful. Moreover, cheese could be eaten on a low carb weight loss program however dairy will not be allowed on the Paleo Diet as a result of it will not have been a meals consumed throughout the Paleolithic period.

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

3. Anabolic Diet

The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this weight loss program 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 Big Three 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 weight loss program with a twist. The Anabolic Diet employs a technique 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 thought is that you have to eat fats to burn fats. You can discover particular pointers 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 may carb up for a day or two. You nonetheless want to look at the overall quantity of energy that you just devour since you’re not a bodybuilder attempting to realize weight, you are a wrestler attempting to remain lean and even drop a few pounds.

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

4. Intermittent Fasting (IF)

This is a approach of consuming of that entails biking intervals of fasting (i.e. not consuming) and consuming. You can quick for 24 hours a few times per week. The thought is that fasting twice per week reduces the overall variety of energy one takes in throughout any given week. For occasion, you could have dinner at 6:00 pm one night and not eat once more till 6:00 pm the next night. If you 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. Sure you would possibly get a bit hungry, however it’s solely 24 hours and you may solely do it about twice per week. You by no means technically need to go a day with out consuming. If you 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 great guide with regards to IF is Eat Stop Eat by Brad Pilon.

A considerably comparable fasting routine is known as The Warrior Diet created by Ori Hofmekler. On this routine, you eat one foremost meal at night time and you’ve gotten the choice of consuming a small quantity of meals throughout the day. You comply with this routine every single day. You can eat some fruits and greens throughout the day. You can even 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 foremost night meal, you may devour basically something you need however in a sure order. You eat greens first, then protein, and then in case you’re nonetheless hungry you may eat some carbohydrates.

While utilizing the intermittent fasting technique, you continue to need to eat wholesome. While you may mainly eat what you need when not fasting, you continue to need to eat fruits and greens and wholesome sources of protein and carbohydrates. You 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. Body for Life

Bodybuilder and entrepreneur Bill Phillips was the founding father of Muscle Media 2000 journal and later acquired the ESA complement firm. He is maybe most recognized for authoring the guide Body for Life: 12 Weeks to Mental and Physical Strength. In this guide he outlines a exercise technique and dietary technique to rework one’s physique.

The dietary technique entails 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 can eat a portion of protein and a portion of carbohydrate. You are additionally inspired to eat a serving of greens with some meals. A portion is in regards to 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 complete wheat bread is a portion. A skinless hen breast the scale of your palm is a portion. You can even 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 function bar or shake.

Possible Meal Ideas:

  • 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
  • Combine 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
  • Chicken breast, steamed brown rice, and broccoli
  • Grilled sirloin steak, potato, combined greens
  • One MRP diet bar

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

You are inspired to take sooner or later off per week and eat no matter you need.

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

6. Fit for Life

When Harvey Diamond co-authored Fit for Life, he helped convey the idea of pure hygiene into the mainstream. This approach 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 thought is that totally different meals are damaged down in a different way by the physique and subsequently ought to be eaten individually. Harvey Diamond makes a distinction between dwell meals (high-water-content meals like contemporary fruits and greens) and useless meals (e.g. processed meals).

The Guidelines:

  • Fruit is at all times eaten alone no less than two to a few hours away from every other meals.
  • Never eat a couple of concentrated meals (i.e. protein or starch) per meal.
  • Never mix starches and proteins (e.g. cereal and milk, bread and cheese, pasta and floor beef, fish and rice).
  • You can mix protein with greens or starches and greens.
  • Fat (e.g. butter, olive oil) is taken into account impartial. However, 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 Ideas:

  • Breakfast – Fruit is inspired as a result of it’s the meals with the best water content material and is taken into account to be the very best meals to devour. So, you might eat two or extra oranges or two apples or two bananas or different fruits and fruit combos. However, in case you do not like fruit you might have scrambled eggs with tomato and broccoli (i.e. protein and greens) or toast with butter (i.e. starch and fats). But, would not have 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 some bread sticks. You may have vegetable soup and some bread sticks. Alternatively, you might 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 make sure to avoid bacon bits, cheese, and chili).
  • Dinner – You may have fish (or hen or beef), greens, and a vegetable salad. Or, you might have rice (or couscous or pasta) with greens, and a vegetable salad. Or, in case you like potatoes, then you might have an enormous baked potato with butter and greens.
  • If you need milk, yogurt, or ice cream then eat it alone no less than two or three hours away from different meals.
  • If you need fruit for a bedtime snack, then eat it alone no 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 good factor is that it focuses lots on fruit and greens. In addition, your energy could also be restricted (serving to with weight reduction) when you may’t mix starches and proteins, however no less than you may nonetheless devour them in case you select.

7. High Carb/Low Fat Diet

Some medical doctors and nutritionists suggest a excessive card/low fats weight loss program to drop a few 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. According to Dr. McDougall, his weight loss program is “a weight loss program of plant meals, together with complete grains and complete 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 complete grains with out feeling hungry. These diets comprise much less fats and extra fiber than different diets.

According to Dr. McDougall, “Carbohydrate is the physique’s most popular gas for each day actions and high-intensity train efficiency. Following a low-carbohydrate regime will impair efficiency.”

A baked potato is just about 160 energy and basically fats free. An apple is just about 100 energy and additionally basically fats free. A slice of complete wheat bread is just 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. Moreover, a Snicker’s Bar is about 270 energy and 14 grams of fats.

I’m unsure why everyone seems to be so anxious about cereals, potatoes, fruits, and breads. You can eat plenty of these meals for few energy in case you do not add condiments.

Martin Katahn, writer of The T-Factor Diet, 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 strategy is to depend the fats grams within the meals one eats and to maintain the quantity low. He does, nonetheless, warn folks to avoid extremely processed fat-free desserts and snacks. Get your carbohydrates from contemporary fruits, greens, and grains. In addition, 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). Certain meals are merely higher at filling you up than others.

For essentially the most half, meals which are 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 Food Rankings:

  • Croissant – 47%
  • Doughnuts – 68%
  • Yogurt – 88%
  • Corn Flakes – 118%
  • White Rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Whole 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 larger degree of satiety than a croissant. Similarly, oatmeal is extra satisfying than a doughnut. In addition, eggs are extra satisfying than yogurt. Seemingly, a sandwich made with complete meal bread with some lean beef or tuna together with an apple may make a satisfying and filling lunch.

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

For occasion, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelon, cantaloupe, carrots, oranges, and apples are very low in caloric density. Some different low caloric density meals embrace 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 larger in caloric density. Even although pretzels are basically fats free, they’re excessive in vitality density as a result of they lack water and fiber.

Fresh corn (e.g. steamed corn or corn on the cob) has a caloric density of 0.92. However, 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 case you’re hungry.

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

9. Food Exchange System

The meals trade system is a dietary routine mostly related to diabetic people. However, the meals trade system can be utilized by any particular person as a information to assist them drop a few 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 have to know what constitutes a serving dimension. For occasion, a serving of starch might 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. In addition, 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 May Eat:

  • 5 Starches
  • 2 Fruits
  • 2 Milks
  • 5 Meats
  • 3 Vegetables
  • 4 Fats

So, you may need a breakfast that comprises 1 starch, 1 fruit, 1 milk, and 1 fats. Then you’d divide the rest of your exchanges amongst lunch, dinner, and probably snacks. Some folks discover this simpler than counting energy.

A considerably comparable routine might contain utilizing the unique USDA Food Pyramid as a information for consuming. According to Jane Kirby (a registered dietitian) and the American Dietetic Association, one can use the meals pyramid to plan a weight-loss weight loss program.

A Possible 1,200 Calorie Meal Plan:

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

10. Counting Calories

Calorie counting is nothing new.

A Los Angeles doctor named Dr. Lulu Hunt Peters revealed a guide entitled Diet and Health, With a Key to the Calories in 1918. She really helpful consuming not more than 1,200 energy per day, with considerably extra allowed after one’s purpose weight was reached.

Calories in Carbohydrate, Protein, and Fat:

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

Keep in thoughts that 3,500 energy = 1 pound of fats. Therefore in case 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 components for shedding pounds is to take your present body weight instances 10 and eat that variety of energy each day to drop a few pounds. For instance, a wrestler who weighs 150 kilos would eat 1,500 energy each day (150 x 10 = 1,500). To preserve your weight, take your body weight instances 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 changing into widespread once more. For instance, you could have seen packages of 100-calorie snacks within the grocery store.

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

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

Final Words

The finest recommendation I’ve to offer is to easily wrestle at your pure weight. But, I do know that a lot of will select to not since you suppose you may be extra aggressive at a decrease weight. Some of you could have to chop weight to achieve a sure physique weight so as to make the staff.

I used to eat plenty of oatmeal and different cereals, complete wheat bread, rice muffins, 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’s 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. In addition, I ate plenty of potatoes that are very excessive on the satiety index.

You could also be totally different.

Perhaps you are a type of guys that may lose 5 to 10 kilos of water weight in a follow. Or, maybe you want meat and, subsequently, a low carb weight loss program would swimsuit you higher.

Even a few of the biggest wrestlers can change into disheartened with weight-reduction plan and chopping weight. Three- time NCAA wrestling champion and Olympic silver medalist Barry Davis cracked as soon as when confronted with the pressure of chopping weight. He virtually missed the Big Ten Tournament in 1982 due to the stress of chopping weight. Many different nice wrestlers have had powerful experiences chopping weight as effectively.

On the opposite hand, John Smith (two-time Olympic gold medalist and winner of a number of world championships) took a special strategy to weight management. He disciplined himself to keep up year-round weight management (in response to Wrestling Tough by Mike Chapman). Smith saved close to his competitors weight all year long.

Other wrestlers have had success by working laborious and wrestling close to their pure physique weight and generally chopping no weight by any means.

If you determine to chop weight for wrestling, please do not starve and dehydrate your self. It’s unhealthy, harmful, and will more than likely damage your efficiency. Try at all times to eat balanced and nutritious meals. If you determine to drop a few pounds, work out what works finest for you.

Source by Tharin Schwinefus

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