As wrestling season draws near, wrestlers start to contemplate the weight class in which they may possibly wrestle. Wrestlers often think that they will be much more competitive at the lowest weight they can reach without sacrificing their strength and endurance. This is not usually the case. As well typically, wrestlers finish up dehydrated. They end up starving themselves and their performance suffers drastically.
If you happen to be looking for an report on cutting weight, this isn’t it. If you are the type of wrestler who can drop ten pounds in wrestling practice, this article may not interest you either. I could in no way sweat off a lot of weight, so I was often extra interested in manipulating my diet plan to shed weight. There are, of course, a myriad of diets to select from. I just want to discuss ten diets of which I am familiar. Maybe a single of them will interest you and you can investigation it additional. Let’s explore.
1. Low Carb/Higher Protein Diet program
The Atkins Diet regime is almost certainly the most famous low carb eating plan. So, what exactly is a low carb diet regime? A low carb diet program limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and often even milk.
The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is considered bad simply because the notion is that insulin tells the physique to shop carbohydrates as body fat and prevents the physique from accessing physique fat as a fuel supply. Supposedly, if you stick to a low carb diet plan plan you can shed excess physique fat with out getting to drastically limit your food intake.
Some low carb diets concentrate on limiting carbohydrates when escalating one’s intake of fat and protein.
Some low carb diets focus a lot more on the glycemic index. The glycemic index basically measures how significantly a offered food raises one’s blood sugar levels. For instance, white rice may possibly have a glycemic index of 58 when broccoli may well only have a glycemic index of 15. White bread may have a glycemic index as high as 71. The idea is that a diet composed of low glycemic foods will lead to decrease insulin levels which in turn could help one drop weight.
Patrick Holford takes the glycemic index a single step further and uses a concept referred to as the glycemic load. The glycemic load takes into account the glycemic index as well as the total carbs in a offered amount of meals. For instance, a bowl of steel-cut oats (1 oz.) has 2 GL although a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL though a banana has 12 GL. That is very a distinction. Holford is a significant fan of oats. He claims in his book The Holford Low GL Diet plan, “There are distinct foods and food combinations that result in rapid weight loss.” He claims that you will by no means really feel hungry on his diet regime. You limit the quantity of GLs you eat in a day and you combine carbs and protein at every meal.
Tim Ferriss champions a diet program he refers to as the Slow-Carb Eating plan. On this regimen 1 avoids carbohydrates like bread, pasta, cereals, grains, potatoes, and so forth. Then simply pick a single protein, a single legume, and one vegetable for every meal. For example, breakfast could be scrambled eggs, black beans, and mixed vegetables. Lunch may well be beef, pinto beans, and mixed vegetables. And, dinner could possibly be chicken breast, lentils, and asparagus. Eat as considerably as you want at every single meal and consume up to six occasions a day. But, usually stay clear of carbs and dairy products and always involve a protein, legume, and vegetable.
Some low carb diet books consist of Dr. Atkins’ New Diet plan Revolution, Protein Power, The Zone Diet plan, The Carbohydrate Addict’s Eating plan, The South Beach Eating plan, The Greenwich Diet plan, The No-Grain Diet, and Sugar Busters.
I suppose the most important attraction of low carb diets is that one particular can burn fat and spare muscle even though not getting to restrict the quantity a single eats drastically. On the other hand, low carb diets can make 1 fatigued and irritable till one gets employed to the low carb regimen. Maintain in thoughts that there are numerous diverse versions of low carb diets.
two. Paleolithic Diet regime (Paleo Eating plan)
The Paleolithic (Paleo) diet program seeks to replicate what humans ate in the course of the Paleolithic Era. This diet program might also be referred to as the Stone Age Diet plan, Cave Man Diet regime, or Hunter-Gatherer Diet program. หลุดคีโต is purported to promote weight loss as well as supply high fiber, protein, and omega-three fats.
Foods You Can Eat:
Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and further-lean hamburger, cuts of lean pork, seafood)
Eggs
Fruits like berries
Vegetables such as root vegetables like carrots
Nuts such as walnuts, macadamia, almonds, pecans, and pistachios
Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds
Olive oil, flaxseed oil, nut oils, fish oil, canola oil, and avocado
Foods To Steer clear of:
Grains
Pasta
Bread
Cereals
Potatoes
Sugar
Beans
Dairy Solutions
The Paleo diet plan may well look comparable to the low carb diet plan and it is in some strategies. For instance, it does not let grain merchandise. Having said that, the Paleo Diet plan does let fruits. In addition, it makes a distinction in between lean meat and fatty meat which I think is effective. Moreover, cheese can be eaten on a low carb diet regime but dairy is not permitted on the Paleo Diet plan because it would not have been a meals consumed through the Paleolithic era.
I like the Paleo Eating plan simply because it provides fiber, protein, and healthy fats.
three. Anabolic Eating plan
The Anabolic Diet was created by Dr. Mauro Di Pasquale. He created this diet mostly for bodybuilders searching for an option to steroids and other drugs. He states, “The Anabolic Diet program maximizes the production and utilization of the Major 3 growth producers – testosterone, growth hormone, and insulin – and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat making machine to that of a fat burning machine.” The Anabolic Diet program is a higher fat/high protein/low carb diet program with a twist. The Anabolic Diet regime employs a system referred to as carb cycling. For instance, you eat a high fat/higher protein/low carb diet for 5 days followed by a high carb diet for two days.
A more generic term for this diet program would be cyclic ketogenic diet program or basically carb cycling. The thought is that you have to eat fat to burn fat. You can discover precise recommendations about what to eat on low carb versus higher carb days on the web.
So, it’s not as strict as a low carb diet program mainly because you can carb up for a day or two. You nevertheless have to have to watch the total quantity of calories that you consume for the reason that you are not a bodybuilder trying to achieve weight, you’re a wrestler trying to keep lean or even shed weight.
I’ve by no means attempted this eating plan ahead of and have no concept how it would operate for a wrestler. I suppose, in theory, that one particular could consume low carb for the duration of the week and carb up on Saturday when tournaments are generally held. On the other hand, eating a lot of fat appears like a strange idea to most of us. If this diet plan interests you, I would suggest performing an online search for anabolic diet regime or cyclic ketogenic diet to discover much more.
four. Intermittent Fasting (IF)
This is a way of consuming of that involves cycling periods of fasting (i.e. not eating) and consuming. You can quick for 24 hours as soon as or twice a week. The notion is that fasting twice a week reduces the total quantity of calories 1 requires in for the duration of any given week. For instance, you may well have dinner at six:00 pm a single evening and not consume once again until 6:00 pm the following evening. If you ordinarily consume 3 meals a day, then you would basically skip breakfast and lunch two days a week but still have dinner on these days. Sure you might get a bit hungry, but it really is only 24 hours and you will only do it about twice a week. You never technically have to go a day without having consuming. If you eat at six:00 pm on Monday, you can nonetheless consume on Tuesday you just have to wait till 6:00 pm once again. A good book on the subject of IF is Consume Quit Consume by Brad Pilon.
A somewhat equivalent fasting routine is named The Warrior Diet plan designed by Ori Hofmekler. On this regimen, you eat a single key meal at evening and you have the alternative of eating a modest amount of meals throughout the day. You adhere to this routine every day. You can eat some fruits and vegetables for the duration of the day. You can also consume small amounts of lean meats and eggs or a low-carb protein shake. You consume no grains or starches during the day. At your primary evening meal, you can consume primarily something you want but in a specific order. You consume vegetables first, then protein, and then if you happen to be still hungry you can eat some carbohydrates.
Whilst using the intermittent fasting approach, you nonetheless want to consume healthy. When you can generally eat what you want when not fasting, you nonetheless want to consume fruits and vegetables and healthful sources of protein and carbohydrates. You can consume other foods also (e.g. a dessert) but do not use your non-fasting period as an excuse to binge on junk food.