As wrestling season draws near, wrestlers begin 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 attain with no sacrificing their strength and endurance. This isn’t constantly the case. Also usually, wrestlers end up dehydrated. They end up starving themselves and their overall performance suffers considerably.
If you happen to be seeking for an post on cutting weight, this is not it. If you’re the sort of wrestler who can drop ten pounds in wrestling practice, this post may well not interest you either. I could in no way sweat off a lot of weight, so I was always much more interested in manipulating my eating plan to shed weight. There are, of course, a myriad of diets to choose from. I basically want to discuss ten diets of which I am familiar. Maybe one particular of them will interest you and you can research it further. Let’s explore.
1. Low Carb/Higher Protein Eating plan
The Atkins Diet plan is probably the most renowned low carb diet plan. So, what exactly is a low carb diet? A low carb diet program limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and in some cases even milk.
The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is viewed as negative because the notion is that insulin tells the physique to retailer carbohydrates as body fat and prevents the physique from accessing physique fat as a fuel source. Supposedly, if you follow a low carb diet plan strategy you can shed excess body fat with no possessing to drastically limit your meals intake.
Some low carb diets concentrate on limiting carbohydrates though growing one’s intake of fat and protein.
Some low carb diets concentrate far more on the glycemic index. The glycemic index basically measures how considerably a provided food raises one’s blood sugar levels. For instance, white rice may have a glycemic index of 58 even though broccoli may perhaps only have a glycemic index of 15. White bread might have a glycemic index as high as 71. The concept is that a diet program composed of low glycemic foods will lead to reduced insulin levels which in turn may possibly assistance 1 shed weight.
Patrick Holford takes the glycemic index one particular step further and uses a notion referred to as the glycemic load. The glycemic load takes into account the glycemic index as effectively as the total carbs in a given amount of food. For instance, a bowl of steel-reduce oats (1 oz.) has two GL though a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL even though a banana has 12 GL. That is quite a distinction. Holford is a major fan of oats. He claims in his book The Holford Low GL Diet program, “There are particular foods and food combinations that cause rapid weight loss.” He claims that you will never ever feel hungry on his eating plan. best dietician in south delhi limit the quantity of GLs you eat in a day and you combine carbs and protein at every single meal.
Tim Ferriss champions a eating plan he refers to as the Slow-Carb Diet plan. On this regimen a single avoids carbohydrates like bread, pasta, cereals, grains, potatoes, and so on. Then merely decide on one protein, a single legume, and 1 vegetable for every meal. For example, breakfast may well be scrambled eggs, black beans, and mixed vegetables. Lunch may possibly be beef, pinto beans, and mixed vegetables. And, dinner may be chicken breast, lentils, and asparagus. Eat as substantially as you want at each meal and eat up to six times a day. But, generally prevent carbs and dairy items and usually include a protein, legume, and vegetable.
Some low carb diet books incorporate Dr. Atkins’ New Diet Revolution, Protein Energy, The Zone Eating plan, The Carbohydrate Addict’s Diet regime, The South Beach Diet regime, The Greenwich Diet program, The No-Grain Diet regime, and Sugar Busters.
I suppose the key attraction of low carb diets is that 1 can burn fat and spare muscle though not having to restrict the quantity one particular eats drastically. On the other hand, low carb diets can make one fatigued and irritable till 1 gets applied to the low carb regimen. Maintain in thoughts that there are numerous diverse versions of low carb diets.
2. Paleolithic Diet regime (Paleo Diet plan)
The Paleolithic (Paleo) diet seeks to replicate what humans ate through the Paleolithic Era. This diet program might also be referred to as the Stone Age Diet regime, Cave Man Eating plan, or Hunter-Gatherer Diet plan. The Paleo eating plan is purported to promote weight loss as nicely as present higher fiber, protein, and omega-three fats.
Foods You Can Consume:
Lean Meat (skinless chicken breast, turkey, cuts of lean beef like sirloin and additional-lean hamburger, cuts of lean pork, seafood)
Eggs
Fruits which includes berries
Vegetables like 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 Stay clear of:
Grains
Pasta
Bread
Cereals
Potatoes
Sugar
Beans
Dairy Merchandise
The Paleo diet program could look similar to the low carb diet regime and it is in some strategies. For instance, it doesn’t let grain solutions. Having said that, the Paleo Eating plan does allow fruits. In addition, it tends to make a distinction between lean meat and fatty meat which I believe is helpful. Moreover, cheese can be eaten on a low carb diet but dairy is not permitted on the Paleo Diet regime due to the fact it would not have been a food consumed through the Paleolithic era.
I like the Paleo Diet regime due to the fact it offers fiber, protein, and healthful fats.
3. Anabolic Diet regime
The Anabolic Diet program was developed by Dr. Mauro Di Pasquale. He created this diet plan mainly for bodybuilders looking for an option to steroids and other drugs. He states, “The Anabolic Diet plan maximizes the production and utilization of the Huge 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 generating machine to that of a fat burning machine.” The Anabolic Diet plan is a higher fat/higher protein/low carb diet program with a twist. The Anabolic Diet employs a approach known as carb cycling. For example, you consume a higher fat/higher protein/low carb eating plan for 5 days followed by a higher carb eating plan for two days.
A extra generic term for this diet program would be cyclic ketogenic eating plan or basically carb cycling. The notion is that you must eat fat to burn fat. You can uncover particular suggestions about what to consume on low carb versus high carb days on the internet.
So, it is not as strict as a low carb diet regime mainly because you can carb up for a day or two. You nonetheless need to have to watch the total amount of calories that you consume since you happen to be not a bodybuilder trying to acquire weight, you’re a wrestler trying to stay lean or even drop weight.
I’ve never attempted this eating plan before and have no thought how it would perform for a wrestler. I suppose, in theory, that one particular could consume low carb in the course of the week and carb up on Saturday when tournaments are ordinarily held. On the other hand, eating a lot of fat seems like a strange concept to most of us. If this diet interests you, I would recommend undertaking an internet search for anabolic diet regime or cyclic ketogenic diet program to understand far more.
four. Intermittent Fasting (IF)
This is a way of eating of that entails cycling periods of fasting (i.e. not consuming) and eating. You can rapidly for 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories one particular requires in through any provided week. For instance, you may possibly have dinner at six:00 pm one evening and not consume again until six:00 pm the following evening. If you commonly consume three meals a day, then you would just skip breakfast and lunch two days a week but nonetheless have dinner on those days. Positive you may possibly get a bit hungry, but it really is only 24 hours and you are going to only do it about twice a week. You under no circumstances technically have to go a day devoid of eating. 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 more. A great book on the subject of IF is Consume Cease Eat by Brad Pilon.
A somewhat equivalent fasting routine is named The Warrior Diet program created by Ori Hofmekler. On this regimen, you eat a single principal meal at night and you have the alternative of eating a tiny quantity of food during the day. You follow this routine every day. You can eat some fruits and vegetables during the day. You can also consume tiny amounts of lean meats and eggs or a low-carb protein shake. You consume no grains or starches throughout the day. At your primary evening meal, you can consume primarily something you want but in a certain order. You eat vegetables first, then protein, and then if you’re nevertheless hungry you can consume some carbohydrates.
Whilst employing the intermittent fasting method, you nonetheless want to eat healthful. Although you can basically consume what you want when not fasting, you nevertheless want to eat fruits and vegetables and healthful sources of protein and carbohydrates. You can consume other foods as well (e.g. a dessert) but do not use your non-fasting period as an excuse to binge on junk food.
Recent Comments