As the wrestling season approaches , wrestlers begin to contemplate the weight class in which they can fight. Wrestlers often believe they will be more competitive with the lowest weight they can achieve without sacrificing strength and endurance. This is not always the case. Too often , wrestlers end up dehydrated . They end up starving and performance suffers greatly .
If you are looking for an article on weight loss , this is not it . If you are the type of fighter who can lose ten pounds in the practice of struggle, this article may not be relevant to you. I never sweat much weight, so I've always been more interested in managing my diet to lose weight. There are , of course, a multitude of diets to choose from. I just want to talk ten sketches of which I am familiar . Maybe one of them will be interested and can investigate further. We will explore .
A. Diet low in carbohydrates / protein
The Atkins Diet is probably the most famous low carb diet. So what is a low carb diet? A lower limit of dietary carbohydrate carbohydrates like bread , pasta , cereals , grains , potatoes and other starchy foods , fruits and even milk.
The theory is that the amount of carbohydrate sugar levels in the blood that increase insulin levels . Doping concentration of insulin is considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and keeps the body access to body fat as a fuel source . Supposedly, if you follow a low carb diet, you can lose excess body fat without dramatically limiting their food intake .
Some low carb diets focus on limiting carbohydrates , whereas increased consumption of fats and proteins.
Some low carb diets concentrate more on the glycemic index. The glycemic index measures essentially a food raises blood sugar . For example , white rice may have a glycemic index of 58 , while broccoli can have a glycemic index of 15. White bread may have a higher glycemic index 71 . The idea is that a diet consisting of foods with low glycemic index will lead to lower insulin levels which in turn can help you lose weight.
Patrick Holford takes the glycemic index and beyond uses a concept called glycemic load . The glycemic load takes into account the glycemic index, and total carbohydrates in a given amount of food. For example , a bowl of steel cut oats (1 oz ) 2 GL has a bowl of corn flakes whole is 21 GL . In addition , half of an apple has around 3 GL 12 GL a banana. This is a big difference. Holford is a big fan of oatmeal. He says in his book The Holford Low GL Diet : " There are specific foods and food combinations that cause rapid weight loss . " He says he never feels hungry with diet. You can limit the number of global loans you eat in a day and combines carbohydrates and protein at every meal.
Tim Ferriss champions a system he calls the Slow -Carb Diet. In this diagram, the carbohydrates are avoided such as bread , pasta , grains, cereals , potatoes, etc. Then just choose a protein , vegetables and vegetables with every meal. For example , breakfast could be scrambled eggs, black beans and mixed vegetables. Lunch can be beef, pinto beans and mixed vegetables. And dinner is chicken breast , lentils and asparagus. Eat all you want at each meal and eat up to six times a day. But always avoid carbs and dairy and always include protein , legumes and vegetables.
Some books low carb diet include New Diet Revolution by Dr. Atkins, Protein Power , the Zone diet , the diet of carbohydrates Addict, the South Beach diet, the diet of Greenwich , non- nuclear grains and sugar Busters .
I guess the main attraction of the low carb diets is that you can burn fat and spare muscle without having to limit the amount you eat dramatically. On the other hand , low -carbohydrate diets can cause a tired and irritable until you get used to the low carb diet. Note that there are several different versions of low carb diets .
Two . Paleolithic Diet ( Paleo Diet)
The Paleolithic diet ( paleo ) seeks to replicate what humans ate during the Paleolithic era. This scheme can also be referred as the diet of the Stone Age, the caveman diet or the hunter-gatherer diet . The Paleo diet is supposed to promote weight loss , as well as provide high fiber, protein and omega -3.
Foods you can eat :
Lean meat ( skinless chicken breast , turkey, lean cuts of beef such as sirloin burger lean and extra lean cuts of pork , seafood )
eggs
Fruit , including berries
Vegetables including root vegetables such as carrots
Nuts such as walnuts , macadamia nuts , almonds, walnuts, pistachios and
Seeds, such as pumpkin seeds , sesame seeds and sunflower seeds
Olive oil , linseed oil , walnut oil, fish oil , canola oil, and avocado
Foods to avoid:
grain
pasta
bread
cereals
potatoes
sugar
beans
milk products
The Paleo diet may seem similar to the low carb diet and is in some respects. For example , does not allow grains . However, the Paleo diet allows fruit . Furthermore, a distinction between the lean and fat , which I think is beneficial is established. Also, the cheese can be consumed a diet low in carbohydrates, but dairy products are not allowed on the Paleo diet because food was not consumed during the Paleolithic era.
I like the Paleo diet , providing fiber, protein and healthy fats.
Three . Anabolic Diet
The Anabolic Diet was developed by Dr. Mauro Di Pasquale . He developed this system mainly for bodybuilders seeking an alternative to steroids and other drugs. He said: " The Anabolic Diet maximizes the production and use of the Big 3 growth producers - testosterone , growth hormone and insulin - And of course , the body's metabolism is also moved to a burn sugar . machine oil production for a fat burning machine . " the anabolic diet is a high fat / high protein / carbohydrate diet with a touch low . Anabolic The scheme employs a method called carb cycling. example , a / high protein / high carbohydrate low fat diet for five days followed by a high carbohydrate diet for two days eating.
A more generic term for this scheme would be cyclic ketogenic diet or just carb cycling . The idea is that you need to eat fat to burn fat. You will find specific guidance on what to eat on low carb high carb depending online.
So it's not as strict as a low carb diet, as it can CARB for a day or two. You still have to see the amount of calories you consume, as it is not a bodybuilder trying to gain weight , you're a fighter trying to stay lean or even lose weight.
I've never tried this diet before and have no idea how it would work for a fighter . I suppose, in theory, we could eat low carbs during the week and carb up on Saturday when tournaments are held usually. On the other hand, eating a lot of fat seems strange to most of us thought . If you are interested in this program, I suggest you do an Internet search for the anabolic diet or a cyclical ketogenic diet for more information.
April . Intermittent fasting ( IF )
It is a way of eating that involves periods of fasting bike ( ie not eating) and food. You can fast for 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories in a week take ongoing . For example , you can have dinner at 18:00 one night and did not eat again until 18:00 the next night . If you normally eat three meals a day, you can just skip breakfast and lunch two days a week, but still have days dinner . Sure, you might get a little hungry , but it's only 24 hours and will only do so twice a week . Technically never go a day without eating. If you eat at 18h00 on Monday , you can still eat on Tuesday , just wait until 18:00 again. A good book on the topic of IS Eat Stop Eat by Brad Pilon is .
A fast routine is called something like the Warrior Diet by Ori Hofmekler created . In this diagram, a primary night eats and you can eat a small amount of food for lunch everyday. Follow this routine every day. You can eat fruits and vegetables during the day. You can also eat small amounts of meat and eggs, lean protein or low carb shake . You eat no grains or starchy foods during the day. A main meal in the evening, you can basically eat what you want , but in a certain order . Vegetables you eat, then proteins, and then if you're still hungry , you can eat carbs.
While the method of intermittent fasting is used , you still want to eat healthy. As can basically eat what you want , when not fasting , you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can eat other foods (eg , dessert ) , but do not use your non-fasting period as an excuse to binge on junk food.
May . Body for Life
Bodybuilder and entrepreneur Bill Phillips was the founder of the magazine Muscle Media 2000 and later acquired the company in charge of the ESA . He is perhaps best known for the creation of the work of the organization of life: 12 weeks to mental and physical strength. This book a training strategy and diet strategy is described to transform your body .
Food strategy involves eating six small meals a day that is supposed to promote sugar and insulin levels stable blood meals. Small meals also are believed to be easier to digest and assimilate than three large meals .
What can you eat each small meal ? You can eat a lot of protein and some carbohydrates . You are also invited to eat a lot of vegetables with meals. One part is the size of the palm of your hand or your clenched fist. A potato the size of a clenched fist is a part like an apple . Two slices of whole wheat bread is a part . A chicken breast without skin on the palm of the hand is a part. You can also use MRP ( meal replacement ) nutrition bars and shakes like Myoplex , Met -Rx , Muscle Tech Meso- meals , etc. that provide protein , carbohydrates and other nutrients in one bar or shake .
Ideas for possible food :
An omelet and two slices of whole wheat toast
Egg whites and oatmeal
Pancakes with egg whites, oatmeal, protein powder and nonfat yogurt
Combine a lower -fat cottage cheese and part of , nonfat yogurt and sugar
A serving of chocolate milkshake MRP
Turkey burger on whole wheat bread
Chicken breast, brown rice and steamed broccoli
Grilled steak , potatoes , vegetables
A nutrition bar MRP
You are also asked to drink 10 glasses of water per day. You can eat a tablespoon of healthy fat one day, like olive , safflower , canola, sunflower or linseed . You can also eat small amounts of natural peanut butter and avocado.
You are invited to take a day off a week and eat what you want .
This plan is good because you do not have to count calories and you probably will not be 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 co-author of Fit for Life , he helped put the concept of natural health in the mainstream. This way of eating is not only how much you eat , but also when and how you eat . This diagram is based on the principle of combination of the appropriate food . The idea is that different foods differently are broken down by the body and therefore must be consumed separately . Harvey Diamond makes a distinction between live foods ( foods with high water content such as fruits and vegetables) and dead foods ( processed foods, for example).
guidelines :
Fruits are always ate alone , at least two or three hours away from any other food.
Do not eat food more concentrated (eg , protein or starch ) per meal.
Never mix starches and proteins (eg , cereal and milk , bread and cheese , pasta and minced meat , fish and rice).
You can combine proteins with vegetables or starchy vegetables .
Fat (such as butter , olive oil ) is considered neutral . However , do not combine fat with protein.
Eggs and dairy products are encouraged.
Meat is discouraged , but should be eaten alone or with vegetables consumed .
Food Ideas :
Breakfast - Fruit is encouraged because it is the food with high water content and is considered the best food to eat . So you can eat two or more oranges or two apples or two bananas and other fruits and fruit combinations . However, if you like seafood you could have scrambled eggs with tomato and broccoli (ie , proteins and vegetables) or grilled bread with butter (ie , starch and fat). But , they have eggs and toast or cereal bread and milk.
Lunch - You could have a large vegetable salad with a little olive oil and lemon. You can omit the olive oil over the salad and put some pieces of grilled chicken on it. You may have a vegetable salad and some breadsticks . You may have some vegetable soup and bread sticks . Otherwise, you may have avocado slices and other vegetables (tomatoes, for example) between two slices of bread. You could have a large baked potato with butter and vegetables ( just be sure to stay away from bacon bits , cheese and pepper).
Dinner - You could have the fish ( or chicken or beef ) , vegetables and salad greens . Or , you could have rice (or couscous or pasta) with vegetables and salad greens . Or, if you like the potato , then you might have a big baked potato with butter and vegetables.
If you want milk, yogurt or ice cream and just eat at least two or three hours away from other foods.
If you want fruit for a snack before bed, and just eat at least two or three hours after dinner .
Speaker and self-help guru Tony Robbins motivation is an advocate for food combining . I've never tried before. The good thing is that it focuses heavily on fruits and vegetables. In addition , the calories may be limited ( help lose weight) when you can not combine starches and proteins , but at least you can still eat if you wish.
7. Low Carb Diet / Low Fat
Some doctors and nutritionists recommend a diet rich in fats card / low to lose weight and stay healthy - the exact opposite of the advocates of low carbohydrate . Some of the names associated with low fat as Walter Kempner, Nathan Pritikin , Dean Ornish, and John McDougall . According to Dr. McDougall , your diet is " a diet of plant foods , including whole grains and grain products whole grain (like pasta, tortillas, and whole grain bread ) , a variety of vegetables and fruits. "
Proponents of these diets claim that a person can have an unlimited amount of fruits, vegetables and whole grains without feeling hungry . These diets contain less fat and more fiber than other diets.
According to Dr. McDougall, " Carbohydrate is the preferred fuel of the body for the activities and performance in high intensity exercise daily . Eating a low carb diet will affect performance . "
A baked potato is only 160 calories and essentially fat free. An apple is only 100 calories and essentially free of fat. A slice of whole wheat bread is only 75 calories and essentially fat free. A bowl of oatmeal is around 165 calories, 4 grams of fat and 4 grams of fiber.
In contrast, a 3 oz patty 85 % lean ground beef (grilled ) is around 213 calories and 13 grams of fat. And Quarter Pounder McDonald cheese is about 510 calories and 26 grams of fat. In addition, a giggle bar is about 270 calories and 14 grams of fat.
I do not know why everyone is so worried about you cereals , potatoes , fruit and bread. You can eat many of these foods low in calories if you do not add spices .
Katahn Martin , author of the T -Factor Diet , believes it is mostly fat in your diet that determines your body fat . He argues that the protein and carbohydrate calories are not really a lot. Therefore, their approach is to count the grams of fat in the food you eat and maintain low number. There are, however , warn people away from elaborate desserts and snacks without fat. Get your carbohydrates from fresh fruits, vegetables and grains fruits. Also, eat lean meat, chicken and fish.
8. satiety Index
The satiety index (developed by Susanna Holt , PhD. ) Measures the degree to which certain foods provide satiety ( ie fill and satisfy your hunger ) . Some foods are simply better for you than others fill .
Most foods that are rich in protein, water, fiber and provide more satiety.
Carbohydrates are also better for producing fatty food satiety .
All food in the index compared with white bread was given the rank of 100.
Some satiety rating of food:
Crescent - 47 %
Doughnuts - 68 %
Yogurt - 88 %
Corn Flakes - 118%
White rice - 138%
Cheese - 146%
Eggs - 150 %
Brown Bread - 157%
Beef - 176%
Popcorn - 154 %
Apples - 197%
Orange - 202%
Oatmeal - 209%
Potatoes , cooked - 323 %
As you can see , potatoes provide a much higher level than the increased satiety . Similarly, oatmeal is more satisfying than a donut. Furthermore, the eggs that are more satisfactory yogurt . Apparently, a sandwich made with wholemeal bread with a little lean meat or tuna with an apple could make a good breakfast and plentiful.
A concept related to satiety is the energy density or power density . The caloric density is the number of calories in a specific amount of food . The fatty foods have the highest energy density, while foods with high water content have a lower energy density.
For example , cucumbers , celery , lettuce , tomatoes , broccoli, grapefruit , strawberries , watermelon , cantaloupe , carrots , oranges , apples and are very low caloric density . Some other foods with low caloric density are oats , raisins, low fat cottage cheese , peas , corn on the cob, potatoes, rice and pasta.
By contrast , foods such as chips, chocolate cake , cookies, croissants , donuts , onion rings , chocolate chips , bacon, milk chocolate bars , chips and peanuts are much higher in calorie density . While pretzels are essentially free of fat, which are high in energy density due to the lack of water and fiber.
Fresh corn (eg steam 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 cornbread has a caloric density of 4.27. Therefore, choose a large bowl of steamed corn, if you're hungry .
A little low fat cheese and grapes cottage would make a good and plentiful food .
9. System for food
The food exchange system is more often associated with diet diabetic individuals . However , changing the food system can be used by anyone as a guide to help them lose weight. After this treatment can help planning balanced, nutritious meals .
This food system are divided into categories : starches (eg breads, cereals and grains , starchy vegetables , beans and peas ) , fruits, milk and yogurt , meat substitutes , and fats .
You need to know what constitutes a serving. For example, a portion of the starch could be ¾ cup of cereal without sugar ready - eat 1 slice of bread or ½ bagel. One serving of fruit can be a small apple, banana or orange. One serving of milk can be a cup of skim milk fat . A serving of meat can be 1 ounce of meat , poultry, fish or cheese. A serving of vegetables can be ½ cup cooked or 1 cup raw vegetables. Part of the fat can be 1 c . butter or 1 tsp. olive oil . These are just some examples. There is also free food to 1 c . materials or nonfat mayonnaise ¼ cup salsa . In addition , there are ways to determine the combined exchange of sweets and foods (eg , casseroles , pizzas and soups ) .
Plan 1200 calories of food you can eat :
5 starches
2 Fruits
2 milks
5 Meat
3 Veg
4 Fats
Therefore, you may have a breakfast that consists of 1 starch, 1 fruit, 1 milk and fat . Other exchanges between lunch , dinner and snacks may then divides . Some people find this easier to count calories .
A fairly similar pattern may involve the use of the original USDA food pyramid as a guide to eating . According to Jane Kirby ( dietitian ) and the American Dietetic Association , you can use the food pyramid to plan a weight loss diet .
A possible 1200 calorie Meal Plan :
Group 5 servings of bread
Group 3 vegetable servings
2 servings of fruit group
2 servings of milk
5 oz per day for a total meat group (divided into 2 or 3 portions if you want lean meat or eggs)
10. counting calories
Counting calories is nothing new .
A Los Angeles physician Dr. Lulu Hunt Peters called published a book entitled Food and Health with Key to the Calories in 1918. She recommends eating no more than 1200 calories per day, with a little more license after the goal weight one has been reached .
The calories from carbohydrates , proteins and fats :
Carbohydrates = 4 calories per gram
Protein = 4 calories per gram
Fat = 9 calories per gram
Note that 3500 calories = 1 pound of fat. Therefore, if 500 calories a day from your diet is cut , you will lose a pound a week (7 days x 500 calories = 3500 calories).
A simple formula for losing weight is to take your current weight 10 times and eat that many calories a day to lose weight. For example, a wrestler who weighs 150 pounds eat 1,500 calories per day (150 x 10 = 1500). To maintain your weight , take your body weight 15 times . A 125-pound wrestler want to maintain their weight would be to eat 1875 calories per day ( 125 x 15 = 1875) .
Counting calories is increasingly popular . For example , you might have noticed packages of 100-calorie snacks in the supermarket.
You can always find books that list the calories in common foods and restaurant food . And almost all foods in the supermarket contains nutrition information , including calories.
Counting calories can be annoying . People sometimes get hungry on a calorie-controlled diet . However, calorie counting works for many people .
closure
The best advice I can give is just fight your natural weight . But I know that many do not choose because you think it will be more competitive in a lower weight. Some of you may have to reduce the weight to achieve a certain body weight to make the team.
I used to eat a lot of oatmeal and other cereals , wholemeal bread, rice cakes , potatoes , apples , oranges, bananas , carrots , green beans , milk , yogurt , cheese and lean meat during my high school wrestling career . I counted every calorie and limited my fat intake , because that's what worked for me.
It is interesting to look back on what I ate . I ate a lot of oatmeal is low in glycemic load low energy density ( the cooking water) , low in fat and relatively high in satiety index . I did not know all this when I was struggling . I know that oatmeal is low in calories and offers a hearty breakfast.
I also ate a lot of potatoes and green beans . These foods are low in calories and fat, but are high in water and fiber. Also, I eat a lot of potatoes which are very high in the satiety index .
It may be different .
Maybe you're one of those guys who can lose 5-10 pounds of water weight in practice. Or maybe you love meat , so a low carb diet should be better.
Even some of the greatest fighters can become discouraged with diet and cutting weight . The three-time NCAA wrestling and Olympic silver medalist Barry Davis broke once against the strain of the weight cut . Almost lost the Big Ten tournament in 1982 due to pressure to reduce weight. Many other great fighters have had difficult experiences and cutting weight .
On the other hand , John Smith (twice Olympic gold medalist and winner of several world championships ) adopted a different approach to weight control . He disciplined himself to maintain weight control year ( as the hard struggle for Mike Chapman) . Smith kept his weight around competition throughout the year .
Other fighters have been successful working hard and fighting close to their natural body weight and sometimes cut any weight.
If you decide to reduce the weight of the fight , please do not die of starvation and dehydration . This is unhealthy , dangerous, and most likely affect performance. Always try to eat balanced and nutritious food . If you decide to lose weight, figure out what works best for you.
Tharin Schwinefus is a former wrestling champion in high school conference and qualification status . Maintains a passion and interest in everything related to the sport of wrestling .
