As wrestling season draws near, wrestlers start to contemplate the weight class in which they could wrestle. Wrestlers normally think that they will be much more competitive at the lowest weight they can reach without sacrificing their strength and endurance. This is not always the case. Also often, wrestlers finish up dehydrated. They end up starving themselves and their performance suffers significantly.
If you’re seeking for an short article on cutting weight, this is not it. If you happen to be the type of wrestler who can shed ten pounds in wrestling practice, this short article might not interest you either. I could in no way sweat off a lot of weight, so I was normally additional interested in manipulating my diet regime to shed weight. There are, of course, a myriad of diets to select from. I basically want to go over ten diets of which I am familiar. Maybe one of them will interest you and you can study it additional. Let’s explore.
1. Low Carb/Higher Protein Diet program
The Atkins Diet program is almost certainly the most famous low carb diet program. 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 often even milk.
The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is viewed as poor because the concept is that insulin tells the body to shop carbohydrates as body fat and prevents the body from accessing physique fat as a fuel source. Supposedly, if you comply with a low carb diet program you can drop excess physique fat without having to drastically limit your food intake.
Some low carb diets concentrate on limiting carbohydrates while growing one’s intake of fat and protein.
Some low carb diets concentrate extra on the glycemic index. The glycemic index primarily measures how a lot a offered meals raises one’s blood sugar levels. For instance, white rice could have a glycemic index of 58 whilst broccoli might only have a glycemic index of 15. White bread may perhaps have a glycemic index as higher as 71. The thought is that a diet plan composed of low glycemic foods will lead to decrease insulin levels which in turn may possibly assist 1 shed weight.
Patrick Holford requires the glycemic index one step further and uses a concept called the glycemic load. The glycemic load takes into account the glycemic index as effectively as the total carbs in a given quantity of food. For instance, a bowl of steel-cut oats (1 oz.) has two GL while a bowl of corn flakes has 21 GL. In addition, half an apple has three GL when a banana has 12 GL. That is quite a distinction. Holford is a massive fan of oats. He claims in his book The Holford Low GL Diet plan, “There are specific foods and food combinations that lead to speedy weight loss.” He claims that you will never ever feel hungry on his eating plan. You limit the number of GLs you consume in a day and you combine carbs and protein at every single meal.
Tim Ferriss champions a diet program he refers to as the Slow-Carb Diet plan. On this regimen one particular avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then just pick a single protein, one legume, and one particular vegetable for every single meal. For instance, breakfast may possibly be scrambled eggs, black beans, and mixed vegetables. Lunch could possibly be beef, pinto beans, and mixed vegetables. And, dinner may possibly be chicken breast, lentils, and asparagus. Consume as considerably as you want at each and every meal and consume up to six occasions a day. But, usually stay away from carbs and dairy goods and generally consist of a protein, legume, and vegetable.
Some low carb diet plan books contain Dr. Atkins’ New Diet regime Revolution, Protein Power, The Zone Diet regime, The Carbohydrate Addict’s Diet regime, The South Beach Diet regime, The Greenwich Diet, The No-Grain Diet program, and Sugar Busters.
I suppose the principal attraction of low carb diets is that 1 can burn fat and spare muscle whilst not possessing to restrict the amount a single eats drastically. On the other hand, low carb diets can make a single fatigued and irritable till 1 gets employed to the low carb regimen. Keep in mind that there are quite a few unique versions of low carb diets.
2. http://www.yuusyokusukuname.wg.vu/blog/ (Paleo Diet plan)
The Paleolithic (Paleo) diet seeks to replicate what humans ate for the duration of 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. The Paleo diet program is purported to promote weight loss as effectively as supply higher fiber, protein, and omega-three fats.
Foods You Can Consume:
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 Stay clear of:
Grains
Pasta
Bread
Cereals
Potatoes
Sugar
Beans
Dairy Products
The Paleo diet plan may perhaps appear comparable to the low carb diet regime and it is in some strategies. For instance, it does not enable grain items. On the other hand, the Paleo Diet does enable fruits. In addition, it makes a distinction involving lean meat and fatty meat which I believe is valuable. Moreover, cheese can be eaten on a low carb diet plan but dairy is not allowed on the Paleo Diet plan mainly because it would not have been a meals consumed through the Paleolithic era.
I like the Paleo Eating plan because it provides fiber, protein, and wholesome fats.
three. Anabolic Diet program
The Anabolic Diet program was created by Dr. Mauro Di Pasquale. He created this eating plan mostly for bodybuilders searching for an alternative to steroids and other drugs. He states, “The Anabolic Diet program maximizes the production and utilization of the Big 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 is a higher fat/high protein/low carb eating plan with a twist. The Anabolic Diet regime employs a process referred to as carb cycling. For instance, you eat a higher fat/higher protein/low carb diet for five days followed by a higher carb eating plan for two days.
A far more generic term for this eating plan would be cyclic ketogenic diet or simply carb cycling. The notion is that you ought to eat fat to burn fat. You can discover precise suggestions about what to eat on low carb versus higher carb days on line.
So, it really is not as strict as a low carb eating plan because you can carb up for a day or two. You nevertheless need to have to watch the total amount of calories that you consume mainly because you are not a bodybuilder trying to gain weight, you happen to be a wrestler attempting to keep lean or even drop weight.
I’ve never attempted this diet plan prior to and have no concept how it would work 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 typically held. On the other hand, eating a lot of fat appears like a strange notion to most of us. If this diet interests you, I would recommend performing an internet search for anabolic diet program or cyclic ketogenic diet plan to find out far more.
4. Intermittent Fasting (IF)
This is a way of consuming of that entails cycling periods of fasting (i.e. not eating) and consuming. You can rapid for 24 hours as soon as or twice a week. The concept is that fasting twice a week reduces the total number of calories one particular takes in during any offered week. For instance, you may have dinner at 6:00 pm one particular evening and not eat once again till 6:00 pm the following evening. If you ordinarily consume three meals a day, then you would simply skip breakfast and lunch two days a week but still have dinner on those days. Confident you could get a bit hungry, but it’s only 24 hours and you are going to only do it about twice a week. You by no means technically have to go a day without eating. If you consume at 6:00 pm on Monday, you can nonetheless consume on Tuesday you just have to wait till six:00 pm again. A fantastic book on the topic of IF is Consume Stop Consume by Brad Pilon.
A somewhat similar fasting routine is called The Warrior Diet produced by Ori Hofmekler. On this regimen, you consume 1 major meal at evening and you have the solution of consuming a small amount of food in the course of the day. You comply with this routine every day. You can eat some fruits and vegetables throughout the day. You can also consume modest amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches for the duration of the day. At your main evening meal, you can consume basically something you want but in a particular order. You eat vegetables first, then protein, and then if you happen to be still hungry you can eat some carbohydrates.
While making use of the intermittent fasting system, you nonetheless want to consume healthier. Although you can generally consume what you want when not fasting, you nonetheless want to consume fruits and vegetables and healthy 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 meals.