High School Wrestling: Diet and Weight Loss Options
As the wrestling season draws in, wrestlers begin to think about weight classes where they can wrestle. Wrestlers often believe that they can reach the lowest weight they can reach without sacrificing their energy and endurance. This is not always the case. Often, wrestlers get dehydrated. They starve themselves and enjoy their performances immensely.
If you are looking for an article about weight loss, this is not it. If you are the type of wrestler who can lose ten pounds in wrestling practice, then this article may not interest you. I never sweat too much, so I’ve always been more inclined to manipulate my diet to lose weight. Of course there are numerous diets to choose from. I just want to discuss ten diets of which I am familiar. Perhaps one of them will interest you and you can research it further. Let’s explore.
Low Carb/High Protein Diet
The Atkins diet is more popular diet plans that also known as low carb diet. So, what exactly is a low carb diet? A low carb diet limits sugars such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruits, and sometimes milk.
The theory is that carbohydrates increase blood sugar levels which increase insulin levels. Spiking insulin levels is a meditative conception that saves our life with various harmful sources. And it also gathers a carbohydrate that works as a fuel source. It seems that if you follow a low carb diet plan, you may lose excess body fat without strictly limiting your diet intake.
Some low carb diets tend to limit carbohydrates while increasing the amount of fat and protein one.
Some low carb diets focus more on glycemic index. The glycemic index essentially measures the amount of sugar in a given diet. For example, the glycemic index of white rice can be 58, but broccoli can have only 15 glycemic indices. White bread’s glycemic index may be higher than 71. The idea is that a diet consisting of low glycemic foods will lower insulin levels, which in turn will help one to lose weight.
“The glycemic index has become for the first step concept and it also called Glycemic load”, said Patrick Holford Glycemic load considers the glycemic index as well as the total carbs of certain foods. For example, a bowl of steel-cut oats (1 oz.) A bowl with 2 gL of corn flakes has 21 GL. There is a half apple gets 3 GL instead of a 12 GL in a banana. It is somehow separated. Holford Oats has a great role for making weight loss and diet plan. As a demand, it is the best source that it will be claimed if you are not feel hungry in this diet plan. You limit the number of GL you eat in one day, and you combine carbs and protein in each meal.
Tim Ferris Champion is a diet he refers to as a slow-carb diet. In this method one can avoid sugars like bread, pasta, cereals, grains, potatoes etc. Then choose just one protein, one shoyla and one vegetable for each meal. For example, breakfast may be eggs, black beans, and mixed vegetables. Lunch can be beef, pinto bean and mixed vegetables. And, for dinner, chicken can be breast, lentils and asparagus. Eat as much as you want at each meal and up to six times a day. However, always avoid carbs and dairy products and always include a protein, beans and vegetables.
Some low carb diet books include Dr. Atkins’ New Diet Revolution, Protein Power, The Zone Diet, The Carbohydrate Addict’s Diet, The South Beach Diet, The Grinch Diet, The-Grain Diet, and Sugar Boosters.
I think the main attraction of low carb diets is that one can burn fat and extra muscle while limiting the amount of intake to a very high amount. On the other hand, a low carb diet can make one short and boring until one becomes accustomed to the low carb regime. Keep in mind that there are different versions of the Low Carb Diet.
Paleolithic Diet (Paleo Diet)
Keep in mind that there are different versions of the Low Carb Diet. This diet may also be referred to as the Stone Age Diet, the Cave Man Diet, or the Hunter-Gatherer Diet. The Paleo diet is intended to promote weight loss as well as supply high fiber, protein and omega-3 fats.
Foods You Can Eat:
- 1 lean meat (lean chicken breast, turkey, lean beef like sirloin and extra fat hamburger, fat pork cut, seafood)
- Eggs and Fruits including berries
- Vegetables including root vegetables like carrots Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
- Seeds such as pumpkin seeds, sesame seeds, and sunflower seed Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado.
Foods to Avoid:
- Dairy Products
The Paleo diet may look similar to a low carb diet, and it does in some ways. For example, it does not allow grain products. However, the Paleo diet gives fruit. Furthermore, it makes a distinction between lean meats and lean meats that I think is beneficial. Further, cheese can be eaten on a low carb diet, but dairy is not allowed in the Paleo diet because it was not eaten in the Paleolithic era.
PaleoHacks Meal Plan & Guides
Paleo diet is very healthy and I like it. It changed my life. I am now happier and healthier than I was before. It gives me energy and vitality, which I lack earlier. I now feel like I can do anything. I am now stronger too. I believe Paleo diet is the best diet out there. The Paleo Diet is not just about weight loss. It’s not just about looking good. It’s not just about feeling good. It’s not just about having more energy. It’s about all of these things. It’s about feeling the power of health and living your life to its fullest.
I love the Paleo diet because it provides fiber, protein and healthy fats.
The Anabolic Diet was developed by Dr. Mauro de Pascual. He created this diet primarily for bodybuilders looking for steroids and other drug options. He says, “The anabolic diet exploits construction and feeding of the big 3 progress producers – testosterone, growth hormone and insulin – and does it naturally. It changes body metabolism from sugar burning, fat burning machine to fat burning machine””. Anabolic Diet is a high fat / high protein / low carb diet with a twist. The carb cycling creates a great role for the anabolic diet. For example, you eat a high fat / high protein / low carb diet for five days and then keep two high carb diets.
The more common term for this diet is a cyclic ketogenic diet or simply carb cycling? The idea is that in order to burn fat you must eat fat. You can find precise guidelines on what to eat low carb vs. low carb online.
So, it is not as strict as a low carb diet because you can curb up for two days. You still have to watch the total amount of calories you eat because you’re not a bodybuilder trying to gain weight; you’re a wrestler and even trying to lose weight.
I have never tried this diet before and have no idea how it will work for any wrestler. I think, theoretically, that anyone who eats tournaments every week can eat less carb in the week and curb up on Saturday. On the other hand, consuming a lot of fat seems like a strange idea to most of us. If this diet interests you, I would suggest searching the internet for anabolic diet or a cyclic ketogenic diet to learn more.
It is a way of eating that involves cycling period fasting (such as not eating) and eating. Your approach will be increase more quickly within 24 hours. The idea is that fasting twice a week reduces the amount of total calories consumed in any given week. For example, you can have dinner at 6:00 pm and not eat again until 6 pm the next evening. If you usually eat meals three times a day, you avoid breakfast and lunch two days a week, but still. Eat dinner day and night. It is ensure that at least 24 hours, in this time you would appetite but for short time. And you will get more profitable result. It also observes it 2 times for a week. Technically you should never go for a day without eating. If you eat at 7:00 pm on Monday evenings, you can eat on Tuesdays too; you have to wait again till 00pm. A good book is I Stop It, by Brand Pilon on IF topics.
A somewhat similar fasting routine is called The Warrior Diet, made by Ori Hofmeckler. This way, you eat a staple meal at night and during the day you have the option of eating a small amount of food. You follow this routine daily. During the day you can eat some fruits and vegetables. You can also eat a small amount of lean meat and eggs or a low carb protein shake. You do not eat any grains or starch during the day. At your main evening meal, you can basically consume just what you want in a certain order. You can eat vegetables first, then protein, and then some sugars if you are still hungry.
External, if you want to air health by using the fasting mode of tea. You can basically eat whatever you want while fasting, you still want to eat the healthiest sources of fruits and vegetables and protein and sugars. You can also eat other foods (e.g. a dessert) but do not use your lunch period as an excuse to splurge on junk food.
Body for Life
Bill Phillips who was the publisher of Muscle Media 2000 magazine, he creates ESA and bodybuilder Supplement Company. She is probably best known for writing the book Body for Life: Mental and Physical Strength from 12 Weeks. In this book he outlines a workout strategy and dietary strategy for transforming one’s body.
The dietary strategy involves eating six small meals per day that are believed to stabilize blood sugar and insulin levels. It is also believed to be easier to digest smaller foods and to occupy than three larger meals.
What can you eat for each small meal? Here you get affluent protein and carbohydrates for eating it. You will be encouraged to eat vegetables served with some foods. One part is about the size of the palm of your hand or the size of your clogged fist. A potato the size of your clichéd fist is just part of it. One piece of whole wheat bread. A breast less chicken breast is a part of your palm-shaped skin. You can also use nutrient bars such as MRP (meal replacement products), MYPEX, Met-RX, Meso-Tech, muscle foods, etc. Providing protein, carbs and other nutrients all at once or trembling.
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.
- To mix with low-fat cottage cheese and fat-free and 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, mixed vegetables.
- One MRP nutrition bar.
If you take to imbibe 10 glasses water in a day, which will be enough for you. You can take one tablespoon of healthy fats such as olives, safflower, canola, sunflower or celery oil a day. You can also take small amounts of natural peanut butter and avocado. You are encouraged to take a vacation once a week and eat whatever you like. The plan is that you have no counting calories and you can stay at the Hungarian High Gate waiting six small mails. This can be difficult to follow if you have a busy schedule.
Fit for Life
When Harvey Diamond co-wrote Fit Life, he helped bring the idea of natural hygiene to the mainstream. This way of eating is not just how much you eat but also when and how you eat it. This method is based on the principle of proper diet combination. The idea is that different foods are broken down individually by the body and should therefore be consumed separately. Harvey Diamond makes the distinction between live foods (high water-rich foods such as fresh fruits and vegetables) and dead foods (e.g. processed foods).
- Fruits are always eaten at least two to three hours away from any other meal.
- Never eat more than one concentrated meal (ie protein or starch) per meal.
- Don’t join this protein with various elements such as cereals and milk and pasta and beef as well as bread and cheese.
- You can combine protein with vegetables or starch and vegetables.
- Fat (e.g. butter, olive oil) is considered neutral. But do not combine fat with protein.
- Eggs and dairy products are discouraged.
- Meat is discouraged but should be consumed alone or with vegetables.
Breakfast: Fruit is encouraged because it is the highest water intake and is considered as the best food to consume. So, you can eat two or more oranges or two apples or two bananas or a combination of other fruits and fruits. However, if you do not like the fruit, you can have scrambled eggs with tomatoes and broccoli (i.e. protein and vegetables) or toast with butter (such as starch and fat). However, there are no eggs and toast or cereals and milk.
Lunch: You can have a large vegetable salad with some olive oil and lemon. You can leave olive oil in your salad and put a few slices of grilled chicken in it. You can have a vegetable salad and some bread crumbs. The bread in the soup and some bread are stuck in a frosty cold wet. Alternatively, you can have avocado slices and other vegetables (such as tomatoes) in two slices of whole grain bread. You may have a large baked potato with butter and vegetables (just make sure to clean the bacon bits, cheese and peppers).
Dinner: You can have fish (or chicken or beef), vegetables, and a vegetable salad. There are some items of food that you have rice with vegetables and its salad. You also mixed to eat this items butter and vegetables with big baked potato.
Some others food have to want for you such as milk, yogurt and ice-cream that you eat these food.
If you want fruit for breakfast, eat it alone for at least two to three hours after dinner.
Motivational speaker and self-reliant guru Tony Robbins is a spokeswoman for a combination of food. I’ve never tried it before. The good thing is that it focuses a lot on fruits and vegetables. Also, your calories may be limited (to help with weight loss) when you cannot combine starch and protein, but at least you can consume them if you choose.
High Carb/Low Fat Diet
Some physicians and nutritionists recommend a high card / low fat diet to lose weight and stay healthy – just the opposite of low carb advocates. Some of the names associated with the Low Fat Diet include Walter Kempner, Nathan Pritkin, Dean Ornish and John McDougall. According to Dr. McDougall, his diet is a combination of plant foods, such as whole grains and whole grain products (such as pasta, tortillas and whole grain breads), extensive frying and fruits of vegetables. “. Supporters of this diet claim that a person can enjoy unlimited amounts of fruits, vegetables and whole grains without feeling hungry. This diet contains less fat and more fiber than other diets.
“Carbohydrates are a kinds of fuel that works to choose daily activity and high-standard exercise”, said Dr. McDougall. And it is following a low-carbohydrate regimen can impair efficacy”.
A baked potato is about 160 calories and basically fat free. An apple is about 100 calories and basically fat free. One piece of whole wheat bread is about 75 calories and is basically fat free. One bowl oatmeal weighs about 165 calories, 4 grams of fat, and 4 grams of fiber.
In contrast, a 3 oz. 85% of thin ground beef patties (broil) is about 213 calories and 13 grams fat. And, the quarter pounder of cheesy McDonald’s is about 510 calories and 26 grams fat. Furthermore, a sneakers bar is about 270 calories and 14 grams fat.
I’m not sure why everyone is so worried about cereals, potatoes, fruits and bread. If you have no conditions you can say plenty of fat foods for your calories.
Martin Katahn, author of The T-Factor Diet, believes that it’s the fat in your diet that determines your body fat. He argued that protein and carbohydrate calories don’t really matter that much. So, his method is to count fat villages and keep the numbers low in the foods he eats. But he warns people to clean up highly processed fat-free desserts and snacks. Take your sugars from fresh fruits, vegetables and grains. Also, eat lean meats, chicken and fish.
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I have been a paleo dieter for a few months now and I have never felt better. My energy levels have increased, my cholesterol levels have dropped and I have lost 15 pounds. I am now in the best shape of my life and I am so happy that I decided to give this diet a try. It’s not just about losing weight for me, but about getting healthy and feeling better than I have in years. I am so glad I decided to try this out.
Satisfaction Index (developed by Susana Holt, Ph.D.) It measures the amount of content that certain foods provide (such as filling you and satisfying your appetite). Some foods are better to fill than others.
In most cases, foods containing protein, water and fiber provide the greatest satisfaction.
Carbohydrates are better at producing high intake of fats than fats.
The white bread is compared to all the dishes in the index, which are ranked 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 can see, potatoes provide a much higher satisfaction level than croissants. How- ever, oatmeal is more satisfying than a donut. In addition, eggs are more satisfying than yogurt. Apparently, a sandwich made with whole meal bread, including some thin beef or tuna with an apple, can make a satisfying and filling lunch.
Apparently, a sandwich made with whole meal bread, including some thin beef or tuna with an apple, can make a satisfying and filling lunch. Apparently, a sandwich made with whole meal bread, including some thin beef or tuna with an apple, can make a satisfying and filling lunch. Calorie intake is the number of calories in a certain amount of food. Fatty foods have the highest concentration, but foods that have a higher water content have the lowest energy density.
For example, raisins, celery, lettuce, tomatoes, broccoli, grapes, strawberries, watermelon, cantaloupe, carrots, oranges and apples are very low in calorie intake. Some other low-calorie intake foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on hobbies, potatoes, rice and pasta.
In contrast, foods like French fries, chocolate cakes, pretzels, croissants, donuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips and peanuts are much higher in calorie intake. Although pretzels are essentially fat free, they are high in energy density because they lack water and fiber.
The caloric intake of fresh corn (e.g. steamed corn or corn on steam) is 0.92. But a corn muffin has a calorie intake of 1.0 and corn bread has a density of 1.2. So, if you are hungry, choose a large bowl of steamed corn.
Some low-fat cottage cheese and grapes can make a satisfying and filling meal.
Food Exchange System
The food exchange system is a dietary system commonly associated with people with diabetes. However, the food exchange system can be used by any person as a guide to help them lose weight. Following these rules can help one to plan a balanced and nutritious meal.
The foods in this system are divided into categories: starch (e.g., bread, cereals and grains, starchy vegetables, beans and peas), fruits, milk and yogurt, meat and meat substitutes, vegetables and fats.
You need to know what constitutes a serving size. For example, starch may be served – 3 cups of bread or a bagel from a cup of ready-to-eat food. The fruit may be a small apple, banana or orange served. Milk can be served with 1 cup fatless skim milk. Serving meat can be 1 ounce of meat, poultry, fish or cheese. Vegetables may be served in cups of cooked vegetables or 1 cup of raw vegetables. There may be 1 teaspoon for serving fat. Butter or 1 tsp. Olive oil. Here are some examples. There are also free foods like 1 tbsp. of fat-free mayonnaise or ¼ cup of salsa. Some of food is based on sweet such as casseroles, pizza and souls and get more determined.
For a 1,200 Calorie Meal Plan You May Eat:
- 5 Starches
- 2 Fruits
- 2 Milks
- 5 Meats
- 3 Vegetables
- 4 Fats
So, you can have 1 breakfast for 1 starch, 1 fruit, 1 milk and 1 fat. Then you will divide the rest of your exchange between lunches, dinners, and possibly snacks. Some people find it easier than counting calories.
A somewhat similar rule may involve the use of the original USDA food pyramid as a guide for eating. “For being a weight loss gainer, food pyramid is most important” Jane Kirby (a registered dietitian) and the American Dietetic Association.
A Possible 1,200 Calorie Meal Plan:
- 5 Bread group servings
- 3 Vegetable group servings
- 2 Fruit group servings
- 2 Milk group servings
- Total 5 ounces a day for a group of meat (if you want lean meats or eggs, split them into 2 or 3 servings)
Calorie counting is nothing new. Dr. Lulu Hunt published a book titled Diet and Health, a Los Angeles physician by the name of Peters, who provided the key with Calori Other wrestlers work hard and wrestle to their natural body weight and sometimes gain success without losing any weight. If you decide to lose weight for wrestling, please do not starve and dehydrate yourself. It is unhealthy, dangerous and will probably hurt your acting. Always try for a balanced and nutritious diet. If you decide to lose weight, decide which one works best for you.
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