As the glide season goes by, wrestlers begin to contemplate the weight class that they may struggle with. Wrestlers often believe that they become more competitive with the lowest weight they can achieve without sacrificing strength and stamina. This is not always the case. Too often, refresh wrestlers wipe. They end up starving and their results suffer very much.
If you are looking for an article about weight, this is not it. If you're a kind of wrestler who can lose ten pounds in gym training, this article may not be of interest to you either. I could never sweat a lot, so I was always more interested in working out my diet to lose weight. There are of course a myriad of diet to choose from. I simply want to talk about 10 diets that I know. Perhaps one of them will be interested in you and you can check it further. Let's see.
1. Low Carb / High Protein Diet
Atkins diet is probably the most famous little carb diet. So, what exactly is a low carb diet? Low hydrocarbons restrict carbohydrates like bread, pasta, grains, cereals, potatoes and other strong vegetables, fruits and sometimes even milk.
The theory is that carbohydrates increase blood sugar, which then increases insulin levels. Spiking insulin levels is considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and requires the body to have access to body fat as a fuel source. It is thought that if you follow a small carb diet plan, you can lose excess body fat without having to severely limit your food intake.
Some low carb carbides focus on limiting carbohydrates and increasing the intake of fat and protein.
Some low carb diets focus more on the glycemic index. The blood glucose index basically measures how much food increases one blood sugar level. For example, white rice may have a glycemic index 58, but broccoli can only have a glycemic index 15. White bread can have a glycemic index up to 71. The idea is that a diet consisting of low blood sugar levels will lead to lower insulin levels that can help to lose weight.
Patrick Holford takes the blood sugar index one step further and uses a term called blood glucose. The blood sugar level takes into account the blood sugar index and total carbohydrates in a certain amount. For example, a bowl of steel-cut oats (1 oz.) Has 2 GL while a bowl of cereal flakes has 21 GL. In addition, half a apple has 3 GL while the banana has 12 GL. That's quite a difference. Holford is a great fan of oats. He says in his book Holford Low GL Diet "There are certain foods and food combinations that cause rapid weight loss." He claims that you will never feel hungry on his diet. You limit the number of GLs you eat during the day, combining carbohydrates and protein with each meal.
Tim Ferriss masters food he explains as Slow-Carb Diet . On this plan avoid single carbohydrates such as bread, pasta, grains, grains, potatoes, etc. Simply choose one protein, one legumes and one vegetable for each meal. For example, breakfast could be scrambled eggs, black beans and mixed vegetables. Lunch could be beef, pinto beans and mixed vegetables. And dinner could be chicken breast, lentils and asparagus. Eat as much as you like every meal and eat up to six times a day. But always avoid carbohydrates and dairy products and always with protein, legume and vegetables.
Some low-carbon food books contain Dr Atkins & # 39; New Diet Diet Revolution Protein Power The Zone Diet Dietary Carbon Diet South Beach Diet ] The Greenwich Diet The No-Grain Diet and ] Sugar Busters .
I assume that the main character of a low carb diet is that fat and muscle can be burned, but it is not necessary to limit the amount of food that is eaten significantly. On the other hand, a small carb diet can make one tired and annoying until you get used to the little carb. Keep in mind that there are some different versions of low carb diet.
2. Paleolithic Diet (Paleo Diet)
Paleolithic (Paleo) diet tries to repeat what people eat during the Paleolithic Era. This diet can also be referred to as Stone Age Diet, Cave Man Diet, or Hunter-Gatherer Diet. The Paleo diet is designed to help reduce weight loss and provide high fiber, protein and omega-3 fat.
Foods that you can eat:
- Lean Meat (skinless chicken breast, turkey, piece of lean beef like foie gras and pure hamburgers, piece of lean pork, seafood)
- Fruits there including berries
- Vegetables including root vegetables like carrots
- Nuts like walnuts, macadamia, almonds, pecanas and pistachio nuts
- Seeds like pumpkin seeds, sesame seeds and sunflower oil
- Olive oil, linseed
- ] Sugar
- Dairy Products
Paleo diet may seem like a low-carb diet and it's somehow. For example, it does not allow cereal products. However, Paleo allows the diet of fruit. In addition, it makes a distinction between lean meats and flours that I think are useful. In addition, you can eat cheese on a low carb diet, but dairy products are not allowed on a Paleo diet because there had been no food consumed during the Paleolithic period.
I like a Paleo diet because it provides fiber, protein and healthy fat.
3. Anabolic Diet
The Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet primarily for bodybuilders looking for the choice of steroids and other drugs. He says: "The anabolic diet maximizes the production and utilization of large 3 growth producers – testosterone, growth hormone and insulin – and it ] naturally makes it a fat-burning machine." The Anabolic Diet is high fat / high protein / low carb diet with twist. The Anabolic Diet uses a method called carb cycling. For example, you eat a high fat / high protein / low carbohydrate for five days and follow a high carb diet for two days.
A more general term for this diet would be a circular ketogenic diet or simply a carb cycle. The idea is that you must eat fat to burn fat. You can find specific guidelines on what to eat on low carbohydrates versus high carb days online.
It's not as bad and low carbohydrates because you can get carb today or two. You still need to keep track of the total calories you consume because you're not a body trying to gain weight, you're struggling to steal or even gain weight.
I have never tried this diet before and have no idea how it would work for the wrestler. I assume that you can eat low carbohydrates in the week and carbohydrates on Saturday when tournaments are usually held. On the other hand, a lot of grease looks like a strange idea for most of us. If this diet is of interest to you, I recommend searching online for anabolic diet or diabetic foods to learn more.
4. Intermittent Fasting (IF)
This is a way to eat that involves cycling time (ie not eating) and eating. You can fast for 24 hours once or twice a week. The idea is that twice weekly a decrease in the total number of calories one takes each week. For example, you could have dinner at 6:00 in the evening and not eat again until 6:00 the next evening. If you usually use three meals a day, you should simply skip breakfast and lunch two days a week while still having dinner in those days. Yes, you could get a little hungry, but only 24 hours and you do it only twice a week. You never need technology to go today without eating. If you eat at 6:00 on Monday, you can still eat on Tuesday; You just have to wait till 6:00 again. A good book about the subject is Eat Stop Eat by Brad Pilon.
A similar to a quick habit is called The Warrior Diet founded by Ori Hofmekler. During this treatment you eat one main meal in the evening and you have the option of eating a small amount of food during the day. You follow this routine every day. You can eat fruits and vegetables during the day. You can also eat a small amount of lean meat and eggs or low-carb protein shakes. You do not eat corn or starch during the day. On the main supper, you can spend essentially everything you want but in a certain order. You eat vegetables first, then protein, and then if you're still hungry you can eat carbohydrates.
While using a temporary quick method, you still want to eat healthy. While you can basically eat what you want when not fast, you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can also eat other foods (such as dessert) but do not use fast time as an excuse for junk litter.
5. Body for Life
Bodybuilder and Entrepreneur Bill Phillips was the founder of Muscle Media 2000 magazine and then bought the ESA additional company. He is perhaps best known for writing the book Body for Life: 12 weeks for mental and physical strength . This book discusses a physical exercise and diet to transform the human body.
Diet aims to eat six small meals a day that is believed to promote stable blood sugar and insulin. Small meals are also considered to be easier to digest and aggregate than three larger meals.
What can you eat for each little meal? You can eat a portion of protein and part of carbohydrates. You are also encouraged to eat vegetables with a few meals. Part is about the size of your hand palm or your fist's hand. A potato size clented fist is a bit like an apple. Two slices of whole wheat bread are shared. Skinless chicken breast, the size of your palm is a part. You can also use MRP (dairy) earthquakes and nutritional sites like Myoplex, Met-Rx, Mesó-Tech, Muscle Meals, etc. which provide protein, carbohydrates and other nutrients all of a sudden bar or shake.
- One eggcake and two slices of whole wheat
- Eggwheat and oatmeal
- Pancakes made with egg white, oatmeal, protein powder and low fat yogurt  Combine one serving of fat-like cheese and one part of fat sauce, sugar-free yogurt
- One serving of chocolate MRP shake
- Turkish burger on whole wheat cup
- Chicken breast, steamed brown rice and broccoli
- Grilled potatoes, potatoes, mixed vegetables
- One MRP nutritious
You are also encouraged to drink 10 glasses of water a day. You can eat one tablespoon of healthy fat a day such as olive oil, safflower, canola, sunflower oil or linseed oil. You can also eat a small amount of natural peanut butter and avocado.
You are encouraged to take one day a week and eat what you want.
This plan is good because you do not have to count calories and you will probably not get hungry to 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 Synchronized Fit for Life he helped bring the concept of natural cleanliness into the public. This way of eating is not just about how much you eat, but when and how you eat it. This treatment is based on the principle of proper food classification. The idea is that different foods are broken down differently from the body and should therefore be eaten separately. Harvey Diamond makes a distinction between living foods (high water diet such as fresh fruit and vegetables) and dead food (eg processed foods).
- Fruits always eat at least two to three hours from other foods.
- Never eat more than one concentrated food (ie protein or starch) at a meal.
- Never combine starches and proteins (eg corn and milk, bread and cheese, pasta and beef, fish and rice).
- You can combine protein with vegetables or starch and vegetables.
- Fat (eg butter, olive oil) is considered neutral. However, do not combine fat with protein.
- Eggs and dairy products are courageous.
- Meat is chopped but should eat alone or with vegetables if used.
- Breakfast – Fruits are encouraged because it is the food with the highest water content and is considered to be the best food to eat. So you could eat two or more oranges or two apples or two bananas or other fruit and fruit combinations. However, if you do not like fruit, you could have scrambled eggs with tomatoes and broccoli (ie protein and vegetables) or toasted bread with butter (ie starch and fat). But, do not have eggs and toast, or grain and milk.
- Lunch – You could have a big vegetable salad with a little olive oil and lemon. You could drop olive oil on your salad and put some grilled chicken on it. You may have a vegetable salad and a few loaves of bread. You could have a vegetable soup and a few loaves of bread. Alternatively, you may have avocado slices and other vegetables (eg tomatoes) between two slices of whole-grain bread. You could have a large baked potato with butter and vegetables (just be sure to steer tones, cheese and chili).
- Dinner – You could have fish (or chicken or beef), vegetables and vegetable salad. Or you could have rice (or couscous or pasta) with vegetable and vegetable salad. Or if you want potatoes, you could get a big baked potato with butter and vegetables.
- If you want milk, yogurt or ice cream, eat it for at least two or three hours from other foods.
- If you want a snack for a snack, sleep it at least two or three hours after dinner.
The motivation speaker and self-help expert Tony Robbins is advocating food combining. I've never tried it before. The good thing is that it emphasizes a lot of fruits and vegetables. In addition, your calorie can be limited (to help with weight loss) when you can not combine stars and proteins, but at least you can use them even further if you choose.
7. High Carb / Low Fat Diet
Some doctors and nutritionists recommend that you have high cardiovascular diet to lose weight and continue – the exact opposite. Some names associated with high-fat diet include Walter Kempner, Nathan Pritikin, Dean Ornish and John McDougall. According to Dr. McDougall is his diet "diet of foods, including whole grains and whole grain products (eg pasta, tortillas and whole wheat bread), a wide variety of vegetables and fruits."
Advocates of these foods claim that an individual can enjoy an unlimited amount of fruits, vegetables and whole grains without being hungry. These foods contain less fat and more fiber than other foods.
According to Dr. McDougall, "Carbohydrates, the body is a fuel for everyday activities and extensive exercises."
Baked potatoes are only 160 calories and are essentially fat free. Apple is only about 100 calories and also essentially fat free. of whole wheat bread is only about 75 calories and is essentially fat free. Cheesecake oatmeal is about 165 calories, 4 grams of fat and 4 grams of fiber.
However, 3 oz patty 85% halide jewels about 213 calories and 13 grams of fat. And McDonald's Quarter Pounder with cheese is about 510 calories and 26 grams of fat. Snicker Bar is about 270 calories and 14 grams of fat.
I'm not sure why everyone is so worried about cereals, potatoes, fruits and exports. You can eat a lot of these foods for a few calories if you do not add spices.
Martin Katahn, author of T -Factor Diet Believ is that it is mainly fat in your diet that determines your body fat. He argues that calories of protein and carbohydrates do not matter much. So his approach is to count fat grams in the food you eat and keep the number low. He, however, warns people to steer clear fatless desserts and snacks. Get carbohydrates from fresh fruits, vegetables and cereals. In addition, eat lean meat, chicken and fish.
8. Satiety Index
The Satiety Index (developed by Susanna Holt, PhD.) Measures how much foods feed (ie fill you and satisfy your hunger). Certain foods are simply better to fill you than others.
For the most part, diets that are high in protein, water and fiber are mostly met.
Carbohydrates are also better to produce saturation than fatty acids.
All foods on the index are compared to the white bread ranked in 100.
Some food estimates:
- Croissant – 47%
- Donuts – 68%
- Yogurt – 88%
- 19659022] Cornflakes – 118%
- White Rice – 138%
- Cheese – 146%
- Egg – 150%
- Whole Bread – 157%
- Beef – 176%
- 19659017] Pots – 154 %
- Oranges – 197%
- Sites – 202%
- Oatmeal – 209%
- Potatoes, cooked – 323%
As you can see, potatoes provide much more a croissant. Similarly, oatmeal is more enjoyable than demand. In addition, eggs are more enjoyable than yogurt. As provided, sandwiches could be done with a full meal with a few lean beef or tuna together with apples made sufficient and filling lunch.
Saturated-term term is a caloric density or energy density. Caloric density is the number of calories in a certain amount. A high fat diet has the highest energy density, but a high water content diet has the lowest energy density.
For example, cucumbers, celery, lettuce, tomato, broccoli, grapefruit, strawberry, watermelon, cantaloupe, carrots, oranges and apples are very low in caloric density. Some other low-calorie diets include oatmeal, grapes, low-dried cottage cheese, beans, corn on charcoal, potatoes, rice and pasta.
However, foods such as French potatoes, chocolate cake, pretzels, croissants, donuts, onion rings, chocolate cookies, bacon, milk chocolate, potatoes and groundnuts are much higher in caloric density. Even though pretzels are essentially fat free, they are high in energy density because they lack water and fiber.
Fresh grains (eg fried corn or corn on the coal) have a caloric density of 0.92. However, a grain muffin with a caloric density of 4.14 and corn bread has a caloric density of 4.27. So, choose a large bowl of roasted corn if you are hungry.
Some low-dried cottage cheese and grapes could fill and fill a meal.
9. Food Exchange System
Food change is a diet that is most often associated with diabetes mellitus. However, each person's food distribution system can be used as a guide to helping them lose weight. Following this treatment can help you plan proper and nutritious food.
The food in this system is divided into categories: starch (for example, bread, cereals and cereals, strong vegetables, beans and beans), fruits, milk and yogurt, meat and meat substitutes, vegetables and fats.
You need to know what is the dose. For example, the starch dilution could be a cup of prepared unsweetened grain, 1 slice of bread or bagel. Servant fruit can be one small apple, banana or orange. A milk server can be 1 cup of fat-free skim milk. A waiter can be 1 ounce of meat, poultry, fish or cheese. Vegetable server can be a cup of cooked vegetables or 1 cup of vegetable vegetables. A fat can be 1 teaspoon. of butter or 1 teaspoon. of olive oil. These are just a few of the examples. There are also free foods like 1 tbsp. of fatless mayonnaise or c-cup salsa. In addition, there are ways to determine the season for sweets and composite foods (such as casseroles, pizzas and soups).
Thus, you could have breakfast as contains 1 starch, 1 fruit, 1 milk and 1 fat. Then you would replace the reminder of your changes between lunch, dinner and possible snacks. Some find it easier than counting calories.
A similar treatment may involve using the original USDA Food Pyramid as a guide to eating. According to Jane Kirby (Registered Veterinarian) and the American Dietetic Association, food pyramidation can be used to estimate weight loss.
Possible 1,200 calorie meal:
- 5 Bread group doses
- 3 Vegetable group doses
- 2 Fruits group doses
- 2 Milk group doses
- 5 ounces today for a meat group (divided into 2 or 3 doses if you want to lean meat or eggs)
10. Counting Calories
Calorie numbers are nothing new.
A doctor in Los Angeles, named Dr Lulu Hunt Peters, published a book entitled Diet and Health, Key to Calorie in 1918. She advised to consume no more than 1,200 calories a day, with somewhat more allowed after the target weight was reached.
Calcium carbohydrates, protein and fat:
- Carbs = 4 calories per gram
- Protein = 4 calories per gram
- Fat = 9 calories per gram
] Keep in mind that 3,500 calories = 1 pound of fat. Therefore, if you cut 500 calories per day of your diet, you lose about one pound per week (7 days x 500 calories = 3,500 calories).
A simple formula for losing weight is to take the current body weight of 10 times and eat it a lot of calories a day to lose weight. For example, a wrestler weighing 150 pounds would eat 1,500 calories a day (150 x 10 = 1,500). To maintain your weight, take your body weight 15. A 125 pound wrestler who wants to keep weight, eats 1,875 calories daily (125 x 15 = 1.875).
Calorie counting is becoming popular again. For example, you might notice packs of 100 calories in the supermarket.
You can still find books containing calories in shared foods and restaurants. And almost every food in the supermarket contains nutritional information, including calories.
Calorie counting can be uncomfortable. Individuals sometimes get hungry on a calorie-controlled diet. However, the number of calories works.
The best advice I have to give is simply to deal with your natural weight. But I know that many will not choose because you think you are more competitive with lower weight. Some of you may need to cut weight to achieve a specific body weight to make the team.
I used a lot of oatmeal and other cereals, whole wheat, rice cakes, potatoes, apples, oranges, banana, carrots, green beans, milk, yogurt, cheese and milk in meat. I count all calories and limited my fat intake because it worked for me.
It's interesting to look back on what I ate. I have a lot of oatmeal, low in blood sugar, low in calorie density (when boiled with water), relatively low in fat and high on diet. I did not know all this again when I was struggling. I just knew that oatmeal was low in calories and provided breakfast.
I also have a lot of apples and green beans. These foods are low in calories and fat, but are high in water and fiber. In addition, I eat a lot of potatoes that are very high on a scale.
You may be different.
Maybe you're one of those guys who can lose 5 to 10 pounds of water weight during exercise. Or maybe you like meat and that's a small carb diet suits you better.
Even some of the biggest armors can become discouraged with diet and cut weight. Three-time NCAA wrestle champion and Olympic silver medalist Barry Davis cracked once faced with strain to cut weight. He lost almost the Big Ten Tournament in 1982 because of pressure on weight. Many other great wrestlers have had a hard experience of cutting weight as well.
On the other hand, John Smith (two-time Olympic goldsmith and winner of many world championships) took another approach to weight management. He committed himself to maintaining full control of the weight (according to Wrestling Tough by Mike Chapman). Smith held close to his competitive weight over the years.
Other wrestlers have been successful in working hard and struggling close to natural body weight and sometimes do not cut any weight.
If you decide to cut weight for wrestling, do not swallow and dry yourself. It's unhealthy, dangerous and will likely harm your performance. Always try to eat balanced and nutritious meals. If you decide to lose weight, figure out what works best for you.