As wrestling season draws close to, wrestlers start to contemplate the weight class in which they might wrestle. Wrestlers usually think that they will be far more competitive at the lowest weight they can reach with no sacrificing their strength and endurance. This is not often the case. Too usually, wrestlers end up dehydrated. They finish up starving themselves and their efficiency suffers greatly.
If you are hunting for an post on cutting weight, this isn’t it. If you are the type of wrestler who can shed ten pounds in wrestling practice, this post may perhaps not interest you either. I could by no means sweat off a lot of weight, so I was normally extra interested in manipulating my eating plan to drop weight. There are, of course, a myriad of diets to select from. I merely want to go over ten diets of which I am familiar. Possibly 1 of them will interest you and you can study it further. Let’s explore.
1. Low Carb/Higher Protein Diet program
The Atkins Diet program is probably the most well-known low carb diet program. So, what precisely 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 at times even milk.
The theory is that carbohydrates raise blood sugar levels which in turn raise insulin levels. Spiking insulin levels is viewed as terrible mainly because the thought is that insulin tells the body to store carbohydrates as physique fat and prevents the physique from accessing physique fat as a fuel source. Supposedly, if you adhere to a low carb eating plan program you can drop excess physique fat devoid of possessing to drastically limit your meals intake.
Some low carb diets focus on limiting carbohydrates while rising one’s intake of fat and protein.
Some low carb diets concentrate more on the glycemic index. The glycemic index basically measures how significantly a provided meals raises one’s blood sugar levels. For instance, white rice could have a glycemic index of 58 when broccoli may only have a glycemic index of 15. White bread may well have a glycemic index as higher as 71. The idea is that a diet regime composed of low glycemic foods will lead to reduced insulin levels which in turn might assistance one drop weight.
Patrick Holford takes the glycemic index one particular step additional and makes use of a concept called the glycemic load. The glycemic load takes into account the glycemic index as properly as the total carbs in a given quantity of meals. For instance, a bowl of steel-reduce oats (1 oz.) has 2 GL even though a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL although a banana has 12 GL. That is rather a difference. Holford is a major fan of oats. He claims in his book The Holford Low GL Eating plan, “There are precise foods and food combinations that trigger fast weight loss.” He claims that you will in no way feel hungry on his eating plan. You limit the quantity of GLs you consume in a day and you combine carbs and protein at every meal.
Tim Ferriss champions a diet he refers to as the Slow-Carb Diet regime. On this regimen one avoids carbohydrates like bread, pasta, cereals, grains, potatoes, and so forth. Then merely opt for a single protein, a single legume, and a single vegetable for every meal. For instance, breakfast could possibly be scrambled eggs, black beans, and mixed vegetables. Lunch might be beef, pinto beans, and mixed vegetables. And, dinner could be chicken breast, lentils, and asparagus. Consume as a great deal as you want at each and every meal and consume up to six instances a day. But, generally stay clear of carbs and dairy goods and always consist of a protein, legume, and vegetable.
Some low carb diet regime books consist of Dr. Atkins’ New Diet plan Revolution, Protein Power, The Zone Diet, The Carbohydrate Addict’s Diet, The South Beach Diet, The Greenwich Diet regime, The No-Grain Diet regime, and Sugar Busters.
I suppose the most important attraction of low carb diets is that one can burn fat and spare muscle even though not possessing to restrict the amount 1 eats drastically. On the other hand, low carb diets can make one fatigued and irritable till a single gets utilized to the low carb regimen. Retain in thoughts that there are numerous unique versions of low carb diets.
two. c9 reviews (Paleo Diet)
The Paleolithic (Paleo) diet program seeks to replicate what humans ate for the duration of the Paleolithic Era. This diet plan may well also be referred to as the Stone Age Diet plan, Cave Man Diet program, or Hunter-Gatherer Diet program. The Paleo eating plan is purported to promote weight loss as properly as supply higher 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 which includes berries
Vegetables which includes 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 Solutions
The Paleo diet might appear similar to the low carb diet program and it is in some approaches. For instance, it does not enable grain goods. Nonetheless, the Paleo Diet plan does permit fruits. In addition, it tends to make a distinction amongst lean meat and fatty meat which I consider is effective. In addition, cheese can be eaten on a low carb eating plan but dairy is not allowed on the Paleo Diet mainly because it would not have been a food consumed through the Paleolithic era.
I like the Paleo Eating plan due to the fact it delivers fiber, protein, and healthful fats.
3. Anabolic Eating plan
The Anabolic Eating plan was developed by Dr. Mauro Di Pasquale. He developed this diet program primarily for bodybuilders looking for an alternative to steroids and other drugs. He states, “The Anabolic Diet regime maximizes the production and utilization of the Huge three development producers – testosterone, growth hormone, and insulin – and does it naturally. It also shifts the body’s metabolism from that of a sugar burning, fat producing machine to that of a fat burning machine.” The Anabolic Eating plan is a high fat/high protein/low carb diet plan with a twist. The Anabolic Diet plan employs a approach named carb cycling. For example, you consume a higher fat/higher protein/low carb diet regime for five days followed by a higher carb diet program for two days.
A much more generic term for this diet program would be cyclic ketogenic diet regime or just carb cycling. The idea is that you have to consume fat to burn fat. You can discover certain suggestions about what to consume on low carb versus higher carb days on the internet.
So, it really is not as strict as a low carb eating plan simply because you can carb up for a day or two. You still require to watch the total amount of calories that you consume for the reason that you’re not a bodybuilder trying to acquire weight, you’re a wrestler trying to keep lean or even lose weight.
I’ve under no circumstances tried this diet plan just before and have no notion how it would operate for a wrestler. I suppose, in theory, that one could consume low carb for the duration of the week and carb up on Saturday when tournaments are commonly held. On the other hand, consuming a lot of fat seems like a strange concept to most of us. If this eating plan interests you, I would recommend doing an web search for anabolic diet plan or cyclic ketogenic diet program to find out extra.
four. Intermittent Fasting (IF)
This is a way of eating of that involves cycling periods of fasting (i.e. not eating) and eating. You can rapid for 24 hours when or twice a week. The thought is that fasting twice a week reduces the total quantity of calories a single takes in throughout any offered week. For instance, you may well have dinner at six:00 pm one evening and not eat once more till 6:00 pm the following evening. If you usually consume 3 meals a day, then you would just skip breakfast and lunch two days a week but still have dinner on those days. Sure you may well get a bit hungry, but it is only 24 hours and you’ll only do it about twice a week. You never ever technically have to go a day with out consuming. If you consume at 6:00 pm on Monday, you can nonetheless consume on Tuesday you just have to wait till 6:00 pm again. A fantastic book on the subject of IF is Consume Quit Consume by Brad Pilon.
A somewhat related fasting routine is referred to as The Warrior Diet developed by Ori Hofmekler. On this regimen, you consume 1 key meal at night and you have the solution of eating a small quantity of meals throughout the day. You follow this routine each day. You can eat some fruits and vegetables in the course of the day. You can also eat smaller amounts of lean meats and eggs or a low-carb protein shake. You eat no grains or starches in the course of the day. At your primary evening meal, you can consume essentially anything you want but in a certain order. You eat vegetables first, then protein, and then if you happen to be still hungry you can eat some carbohydrates.
Whilst using the intermittent fasting method, you nonetheless want to eat healthy. Though you can generally eat what you want when not fasting, you nevertheless want to eat fruits and vegetables and healthful sources of protein and carbohydrates. You can eat other foods too (e.g. a dessert) but don’t use your non-fasting period as an excuse to binge on junk food.