As wrestling season draws close to, wrestlers commence to contemplate the weight class in which they may perhaps wrestle. Wrestlers frequently think that they will be far more competitive at the lowest weight they can reach without having sacrificing their strength and endurance. This isn’t constantly the case. Too frequently, wrestlers finish up dehydrated. They end up starving themselves and their overall performance suffers greatly.
If you happen to be looking for an short article on cutting weight, this isn’t it. If you happen to be the type of wrestler who can drop ten pounds in wrestling practice, this post might not interest you either. I could in no way sweat off a lot of weight, so I was usually a lot more interested in manipulating my diet program to lose weight. There are, of course, a myriad of diets to select from. I simply want to discuss ten diets of which I am familiar. Maybe a single of them will interest you and you can investigation it further. Let’s discover.
1. Low Carb/Higher Protein Diet regime
The Atkins Diet program is likely the most popular low carb eating plan. So, what specifically is a low carb diet program? A low carb diet plan 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 deemed bad simply because the thought is that insulin tells the physique to retailer carbohydrates as physique fat and prevents the physique from accessing physique fat as a fuel supply. Supposedly, if you stick to a low carb diet plan program you can lose excess body fat with out getting to drastically limit your food intake.
Some low carb diets concentrate on limiting carbohydrates even though escalating one’s intake of fat and protein.
Some low carb diets focus extra on the glycemic index. The glycemic index essentially measures how a great deal a offered meals raises one’s blood sugar levels. For instance, white rice may perhaps have a glycemic index of 58 when broccoli could only have a glycemic index of 15. White bread could have a glycemic index as high as 71. The thought is that a eating plan composed of low glycemic foods will lead to lower insulin levels which in turn may possibly aid a single drop weight.
Patrick Holford requires the glycemic index a single step further and utilizes a concept known as the glycemic load. The glycemic load requires into account the glycemic index as effectively as the total carbs in a given quantity of food. For instance, a bowl of steel-reduce oats (1 oz.) has 2 GL although a bowl of corn flakes has 21 GL. In addition, half an apple has 3 GL whilst a banana has 12 GL. That is fairly a distinction. Holford is a major fan of oats. He claims in his book The Holford Low GL Eating plan, “There are distinct foods and meals combinations that bring about rapid weight loss.” He claims that you will in no way feel hungry on his eating plan. You limit the number of GLs you consume in a day and you combine carbs and protein at each meal.
Tim Ferriss champions a diet plan he refers to as the Slow-Carb Eating plan. On this regimen 1 avoids carbohydrates like bread, pasta, cereals, grains, potatoes, etc. Then just decide on 1 protein, 1 legume, and 1 vegetable for each and every meal. For example, breakfast could be scrambled eggs, black beans, and mixed vegetables. Lunch could be beef, pinto beans, and mixed vegetables. And, dinner could be chicken breast, lentils, and asparagus. Consume as significantly as you want at every single meal and consume up to six instances a day. But, constantly avoid carbs and dairy items and generally include a protein, legume, and vegetable.
Some low carb diet program books include things like Dr. Atkins’ New Diet plan Revolution, Protein Power, The Zone Diet plan, The Carbohydrate Addict’s Diet program, The South Beach Diet program, The Greenwich Diet regime, The No-Grain Diet, and Sugar Busters.
I suppose the primary attraction of low carb diets is that 1 can burn fat and spare muscle although not obtaining to restrict the quantity one particular eats drastically. On the other hand, low carb diets can make one particular fatigued and irritable until 1 gets used to the low carb regimen. Preserve in mind that there are various distinct versions of low carb diets.
2. Paleolithic Diet program (Paleo Diet program)
The Paleolithic (Paleo) diet program seeks to replicate what humans ate through the Paleolithic Era. This diet regime may perhaps also be referred to as the Stone Age Eating plan, Cave Man Diet, or Hunter-Gatherer Diet program. The Paleo diet 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 additional-lean hamburger, cuts of lean pork, seafood)
Eggs
Fruits including 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 Prevent:
Grains
Pasta
Bread
Cereals
Potatoes
Sugar
Beans
Dairy Solutions
The Paleo diet regime could look equivalent to the low carb diet plan and it is in some methods. For instance, it does not allow grain solutions. Having said that, the Paleo Diet does let fruits. In addition, it makes a distinction involving lean meat and fatty meat which I feel is useful. Moreover, cheese can be eaten on a low carb diet plan but dairy is not permitted on the Paleo Diet simply because it would not have been a food consumed during the Paleolithic era.
I like the Paleo Diet program since it delivers fiber, protein, and healthful fats.
3. Anabolic Diet program
The Anabolic Diet plan was developed by Dr. Mauro Di Pasquale. He developed this diet plan mainly for bodybuilders looking for an alternative to steroids and other drugs. He states, “The Anabolic Diet regime maximizes the production and utilization of the Major three 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 Eating plan is a high fat/higher protein/low carb diet plan with a twist. The Anabolic Diet program employs a technique known as carb cycling. For example, you consume a high fat/high protein/low carb diet regime for 5 days followed by a higher carb diet for two days.
A much more generic term for this eating plan would be cyclic ketogenic diet plan or simply carb cycling. The notion is that you need to consume fat to burn fat. You can obtain particular suggestions about what to consume on low carb versus high carb days on the web.
So, it is not as strict as a low carb diet for the reason that you can carb up for a day or two. You still have to have to watch the total amount of calories that you consume for the reason that you happen to be not a bodybuilder attempting to obtain weight, you are a wrestler trying to keep lean or even shed weight.
I’ve by no means attempted this diet before and have no thought how it would operate for a wrestler. I suppose, in theory, that one particular could consume low carb through the week and carb up on Saturday when tournaments are usually held. On the other hand, eating a lot of fat appears like a strange thought to most of us. If this diet regime interests you, I would suggest undertaking an web search for anabolic diet or cyclic ketogenic diet program to find out a lot more.
4. Intermittent Fasting (IF)
This is a way of consuming of that entails cycling periods of fasting (i.e. not eating) and eating. You can quickly for 24 hours after or twice a week. The thought is that fasting twice a week reduces the total number of calories 1 takes in through any offered week. For instance, you may well have dinner at 6:00 pm one particular evening and not consume once again until 6:00 pm the following evening. If you typically consume 3 meals a day, then you would simply skip breakfast and lunch two days a week but still have dinner on these days. Positive you could possibly get a bit hungry, but it’s 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 with out eating. If you consume at 6:00 pm on Monday, you can nevertheless eat on Tuesday you just have to wait until 6:00 pm again. A fantastic book on the topic of IF is Eat Cease Eat by Brad Pilon.
A somewhat related fasting routine is named The Warrior Diet produced by Ori Hofmekler. On this regimen, you consume 1 major meal at night and you have the alternative of consuming a smaller quantity of food in the course of the day. You follow this routine each and every day. c9 diet forever living can eat some fruits and vegetables for the duration of the day. You can also eat tiny amounts of lean meats and eggs or a low-carb protein shake. You consume no grains or starches in the course of the day. At your primary evening meal, you can consume primarily something you want but in a specific order. You eat vegetables 1st, then protein, and then if you’re nonetheless hungry you can consume some carbohydrates.
Although applying the intermittent fasting system, you nevertheless want to consume wholesome. Although you can basically eat what you want when not fasting, you nevertheless want to consume fruits and vegetables and healthful sources of protein and carbohydrates. You can consume other foods too (e.g. a dessert) but don’t use your non-fasting period as an excuse to binge on junk food.
