As wrestling season draws close to, wrestlers begin to contemplate the weight class in which they may possibly wrestle. Wrestlers often think that they will be additional competitive at the lowest weight they can attain with no sacrificing their strength and endurance. This isn’t usually the case. Also typically, wrestlers finish up dehydrated. They finish up starving themselves and their overall performance suffers greatly.
If you’re hunting for an short article on cutting weight, this is not it. If you are the kind of wrestler who can lose ten pounds in wrestling practice, this short article could not interest you either. I could by no means sweat off a lot of weight, so I was generally much more interested in manipulating my diet plan to drop weight. There are, of course, a myriad of diets to opt for from. I merely want to discuss ten diets of which I am familiar. Possibly one particular of them will interest you and you can analysis it additional. Let’s explore.
1. Low Carb/Higher Protein Diet program
The Atkins Diet program is almost certainly the most well-known low carb diet program. So, what exactly is a low carb diet program? A low carb diet program limits carbohydrates such as bread, pasta, cereals, grains, potatoes and other starchy vegetables, fruit, and at times even milk.
The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is deemed bad due to the fact the notion is that insulin tells the physique to shop carbohydrates as physique fat and prevents the body from accessing physique fat as a fuel supply. Supposedly, if you adhere to a low carb diet regime plan you can drop excess physique fat with out having to drastically limit your food intake.
Some low carb diets concentrate on limiting carbohydrates though escalating one’s intake of fat and protein.
Some low carb diets concentrate much more on the glycemic index. The glycemic index essentially measures how considerably a offered food raises one’s blood sugar levels. For instance, white rice might 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 higher as 71. The concept is that a diet regime composed of low glycemic foods will lead to lower insulin levels which in turn may assistance one particular lose weight.
Patrick Holford requires the glycemic index 1 step additional and uses a idea referred to as the glycemic load. The glycemic load requires into account the glycemic index as effectively as the total carbs in a given amount of food. For instance, a bowl of steel-cut oats (1 oz.) has two GL though a bowl of corn flakes has 21 GL. In addition, half an apple has three GL while a banana has 12 GL. That is quite a distinction. Holford is a large fan of oats. He claims in his book The Holford Low GL Diet plan, “There are certain foods and meals combinations that result in speedy weight loss.” He claims that you will never feel hungry on his diet program. You limit the number of GLs you eat in a day and you combine carbs and protein at each meal.
Tim Ferriss champions a eating plan he refers to as the Slow-Carb Diet program. On this regimen one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then basically choose 1 protein, one particular legume, and a single vegetable for every meal. For example, breakfast could possibly be scrambled eggs, black beans, and mixed vegetables. Lunch could possibly be beef, pinto beans, and mixed vegetables. And, dinner may be chicken breast, lentils, and asparagus. Consume as considerably as you want at every meal and eat up to six instances a day. But, constantly steer clear of carbs and dairy products and always contain a protein, legume, and vegetable.
Some low carb diet program books include things like Dr. Atkins’ New Diet Revolution, Protein Energy, The Zone Eating plan, The Carbohydrate Addict’s Diet program, The South Beach Diet program, The Greenwich Diet, The No-Grain Diet plan, and Sugar Busters.
I suppose the principal attraction of low carb diets is that one can burn fat and spare muscle though not having to restrict the quantity a single eats drastically. On the other hand, low carb diets can make 1 fatigued and irritable until one gets used to the low carb regimen. Maintain in mind that there are several distinctive versions of low carb diets.
2. Paleolithic Eating plan (Paleo Eating plan)
The Paleolithic (Paleo) diet regime seeks to replicate what humans ate during the Paleolithic Era. This diet may also be referred to as the Stone Age Diet program, Cave Man Eating plan, or Hunter-Gatherer Diet program. The Paleo eating plan is purported to market weight loss as nicely as present high fiber, protein, and omega-3 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 including 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 Keep away from:
Grains
Pasta
Bread
Cereals
Potatoes
Sugar
Beans
Dairy Merchandise
The Paleo diet regime might look equivalent to the low carb diet plan and it is in some methods. For instance, it doesn’t enable grain solutions. Nevertheless, the Paleo Diet regime does let fruits. In addition, it tends to make a distinction involving lean meat and fatty meat which I think is effective. Moreover, cheese can be eaten on a low carb diet but dairy is not allowed on the Paleo Eating plan for the reason that it would not have been a food consumed through the Paleolithic era.
I like the Paleo Diet plan simply because it gives fiber, protein, and healthier fats.
3. Anabolic Diet program
The Anabolic Eating plan was developed by Dr. Mauro Di Pasquale. He created this eating plan mostly for bodybuilders hunting for an alternative to steroids and other drugs. He states, “The Anabolic Diet program maximizes the production and utilization of the Major 3 growth producers – testosterone, development 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 Eating plan is a higher fat/high protein/low carb diet regime with a twist. The Anabolic Diet regime employs a process known as carb cycling. For instance, you eat a high fat/high protein/low carb diet program for five days followed by a higher carb eating plan for two days.
A more generic term for this diet plan would be cyclic ketogenic diet or basically carb cycling. The idea is that you ought to consume fat to burn fat. You can uncover distinct guidelines about what to consume on low carb versus high carb days on line.
So, it really is not as strict as a low carb diet regime due to the fact you can carb up for a day or two. You nonetheless will need to watch the total quantity of calories that you consume for the reason that you happen to be not a bodybuilder attempting to achieve weight, you’re a wrestler trying to stay lean or even shed weight.
I’ve by no means attempted this diet program before and have no thought how it would perform for a wrestler. I suppose, in theory, that a single could consume low carb during the week and carb up on Saturday when tournaments are commonly held. On the other hand, consuming a lot of fat appears like a strange concept to most of us. If this diet plan interests you, I would suggest doing an net search for anabolic diet or cyclic ketogenic eating plan to find out more.
4. Intermittent Fasting (IF)
This is a way of consuming of that includes cycling periods of fasting (i.e. not consuming) and eating. You can speedy for 24 hours once or twice a week. The notion is that fasting twice a week reduces the total quantity of calories 1 takes in in the course of any given week. For instance, you may well have dinner at 6:00 pm a single evening and not consume again till six:00 pm the following evening. If you typically consume three meals a day, then you would basically skip breakfast and lunch two days a week but still have dinner on those days. Positive you could get a bit hungry, but it is only 24 hours and you will only do it about twice a week. You never ever technically have to go a day without consuming. If you eat at six:00 pm on Monday, you can nonetheless consume on Tuesday you just have to wait until six:00 pm again. A very good book on the topic of IF is Consume Cease Eat by Brad Pilon.
A somewhat related fasting routine is known as The Warrior Eating plan developed by Ori Hofmekler. On this regimen, you eat one particular principal meal at evening and you have the option of eating a small quantity of food throughout the day. You stick to this routine every day. c9 aloe vera can eat some fruits and vegetables through the day. You can also eat small amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches throughout the day. At your main evening meal, you can consume basically anything you want but in a particular order. You eat vegetables very first, then protein, and then if you’re nonetheless hungry you can eat some carbohydrates.
Even though utilizing the intermittent fasting strategy, you nonetheless want to consume healthier. When you can essentially consume what you want when not fasting, you still want to eat fruits and vegetables and wholesome sources of protein and carbohydrates. You can eat other foods also (e.g. a dessert) but don’t use your non-fasting period as an excuse to binge on junk meals.