High School Wrestling: Diet and Weight Loss Options

Just before the wrestling season, wrestlers start thinking about the weight class they can wrestle in. Wrestlers often believe that at the lowest weight they can achieve, they are more competitive without sacrificing their strength and endurance. This is not always the case. Wrestlers get dehydrated too often. They end up starving themselves and their performance suffers greatly.

If you are looking for an article on weight loss, this is not the case. If you're a wrestler who can lose ten pounds while wrestling, this article may not interest you either. I was never able to lose much weight, so I became more and more interested in manipulating my diet to lose weight. Of course there are a variety of diets to choose from. I just want to discuss ten diets that I know of. Perhaps you are interested in one of them and you can research further. Let's explore

1. Low carb / high protein diet

The Atkins diet is probably the most well-known low-carb diet. So what exactly is a low carb diet? A low carbohydrate diet limits carbohydrates such as bread, pasta, cereals, cereals, potatoes and other starchy vegetables, fruits and sometimes even milk.

The theory is that carbohydrates raise blood sugar levels, which in turn increases insulin levels. An increase in insulin levels is considered poor because insulin instructs the body to store carbohydrates as body fat and prevents the body from accessing body fat as a fuel source. If you follow a low-carb diet plan, you can supposedly lose excess body fat without drastically reducing food intake.

Some low-carbohydrate diets focus on limiting carbohydrates while increasing fat and protein intake.

Some low carbohydrate diets focus more on the glycemic index. The glycemic index essentially measures how much a particular food raises blood sugar levels. For example, white rice can have a glycemic index of 58, while broccoli can only have a glycemic index of 15. White bread can have a glycemic index of 71. The idea is that a diet consisting of low glycemic foods leads to lower insulin levels, which in turn can help you lose weight.

Patrick Holford takes the glycemic index one step further and uses a concept called glycemic load. The glycemic load takes into account the glycemic index and the total carbohydrates in a certain amount of food. For example, a bowl of steel cut oats (1 ounce) has 2 GL while a bowl of cornflakes has 21 GL. In addition, half an apple has 3 GL while a banana has 12 GL. That is quite a difference. Holford is a big fan of oats. He claims in his book The Holford Low GL diet"There are certain foods and food combinations that cause rapid weight loss." He claims that you will never feel hungry on his diet. They limit the number of GLs you eat in a day and combine carbohydrates and protein with every meal.

Tim Ferriss is on a diet that he describes as Slow-Carb Diet, With this regime, carbohydrates such as bread, pasta, cereals, cereals, potatoes, etc. are avoided. Then just choose a protein, legume, and vegetable for each meal. For example, breakfast can consist of scrambled eggs, black beans, and mixed vegetables. Lunch can consist of beef, pinto beans and mixed vegetables. And dinner could be chicken breast, lentils, and asparagus. Eat as much as you want with each meal and eat up to six times a day. However, always avoid carbohydrates and dairy products and always contain protein, legumes and vegetables.

Some low-carb diet books contain Dr. Atkins & # 39; New Diet Revolution. Protein power. The Zone Diet. The carbohydrate addict's diet. The South Beach Diet. The Greenwich Diet. The No Grain Diet, and Sugar Busters,

The main attraction of low-carbohydrate diets is believed to be that you can burn fat and save muscle without drastically reducing the amount you eat. On the other hand, low-carbohydrate diets can tire and irritate you until you get used to the low-carb regime. Remember that there are different versions of low-carb diets.

2. Paleolithic Diet (Paleo Diet)

The Paleolithic (Paleo) diet tries to replicate what people ate during the Paleolithic Age. This diet can also be referred to as the Stone Age diet, caveman diet or hunter gatherer diet. The Paleo diet is said to promote weight loss and is high in fiber, protein and omega-3 fats.

Foods you can eat:

  • Lean meat (skinless chicken breast, turkey, parts of lean beef such as sirloin and extra lean hamburger, parts of lean pork, seafood)
  • eggs
  • Fruits including berries
  • Vegetables including root vegetables such as carrots
  • Nuts like walnuts, macadamia, almonds, pecans and pistachios
  • Seeds like pumpkin seeds, sesame seeds and sunflower seeds
  • Olive oil, linseed oil, nut oil, fish oil, rapeseed oil and avocado

Avoid food:

  • grains
  • pasta
  • loaf
  • Grain
  • potatoes
  • sugar
  • beans
  • Dairy products

The Paleo diet appears to be similar to the low carbohydrate diet and is so in some ways. For example, it doesn't allow cereal products. However, the paleo diet allows fruits. There is also a distinction between lean and fatty meat, which I think is beneficial. In addition, cheese can be eaten on a low-carb diet, but dairy products are not allowed on the Paleo diet, as they would not have been consumed in the Paleolithic.

I like the paleo diet because it provides fiber, protein and healthy fats.

3. Anabolic diet

The anabolic diet was founded by Dr. Mauro Di Pasquale developed. He developed this diet especially for bodybuilders who are looking for an alternative to steroids and other medications. He explains: "The anabolic diet maximizes and does the production and use of the Big 3 growth producers – testosterone, growth hormone and insulin Naturally, It also shifts the body's metabolism from that of a machine that burns sugar and produces fat to that of a machine that burns fat. "The anabolic diet is a high-fat / high-protein / low-carb diet with a twist. The anabolic diet uses a method called cycling with carbohydrates: for example, you eat a high-fat / high-protein / low-carb diet for five days, followed by a high-carb diet for two days.

A more general term for this diet would be cyclic ketogenic diet or simply carb cycling. The idea is that you have to eat fat to burn fat. You can find specific guidelines on how to eat on the internet on low-carb or high-carb days.

So it's not as strict as a low-carb diet because you can be low-carb for a day or two. You still need to pay attention to the total amount of calories you consume, since you are not a bodybuilder trying to gain weight, but a wrestler trying to stay slim or even lose weight.

I have never tried this diet and have no idea how it would work for a wrestler. I theoretically assume that you can eat little carbohydrates during the week and that you can use up carbohydrates on Saturdays, when tournaments usually take place. On the other hand, eating a lot of fat seems to be a strange idea to most of us. If you are interested in this diet, I would suggest doing an internet search for an anabolic diet or cyclic ketogenic diet to learn more.

4. Intermittent Fasting (IF)

This is a type of eating where fasting (i.e. not eating) and eating are cyclical. You can fast 24 hours once or twice a week. The idea is that fasting twice a week reduces the total number of calories you consume in a given week. For example, you can have dinner one evening at 6:00 p.m. and do not eat again until the following evening at 6:00 p.m. If you normally eat three meals a day, just skip breakfast and lunch two days a week and still have dinner on those days. Sure, you could get a little hungry, but it's only 24 hours and you'll only do it about twice a week. You never have to go out for a day without food. If you eat at 6:00 p.m. on Monday, you can still eat on Tuesday. All you have to do is wait until 6 p.m. A good book on IF is Stop eating by Brad Pilon.

A somewhat similar fasting routine is called The Warrior Diet Created by Ori Hofmekler. With this regime, you eat a main meal at night and have the option of eating a small amount during the day. You follow this routine every day. You can eat some fruits and vegetables during the day. You can also eat small amounts of lean meat and eggs, or a low-carb protein shake. They don't eat grain or starch during the day. At your main dinner, you can essentially eat anything you want, but not in a specific order. You eat vegetables first, then protein, and if you are still hungry you can eat a few carbohydrates.

If you use the intermittent fasting method, you still want to eat healthy. While you can basically eat what you want when you are not fasting, you still want to eat fruits and vegetables and healthy sources of protein and carbohydrates. You can also eat other foods (such as a dessert), but don't use your non-fasting time as an excuse to eat junk food.

5. Body for life

Bodybuilder and entrepreneur Bill Phillips was the founder of Muscle Media 2000 Magazine and later acquired the ESA Supplement Company. He is perhaps best known for writing the book Body for Life: 12 weeks to mental and physical strength, In this book, he outlines a training strategy and a nutritional strategy to transform your own body.

The nutritional strategy includes six small meals a day, which are believed to promote stable blood sugar and insulin levels. It is also believed that small meals are easier to digest and ingest than three larger meals.

What can you eat with every small meal? You can eat a serving of protein and a serving of carbohydrates. You are also encouraged to eat a portion of vegetables with some meals. A part is about the size of your palm or clenched fist. A potato the size of your clenched fist is one serving, just like an apple. Two slices of whole grain bread are one serving. A skinless chicken breast the size of your palm is one serving. You can also use MRP shakes (meal replacement products) and nutritional bars like Myoplex, Met-Rx, Meso-Tech, Muscle Meals, etc. that contain protein, carbohydrates and other nutrients in a bar or shake.

Possible meal ideas:

  • An omelet and two slices of whole wheat toast
  • Protein and oatmeal
  • Pancakes with protein, oatmeal, protein powder and fat-free yogurt
  • Combine a serving of low-fat cottage cheese with a serving of fat-free, sugar-free yogurt
  • A serving of chocolate MRP shake
  • Turkey burger on a wholemeal roll
  • Chicken breast, steamed brown rice and broccoli
  • Grilled sirloin steak, potatoes, mixed vegetables
  • An MRP nutrition bar

You will also be asked to drink 10 glasses of water a day. You can consume a tablespoon of healthy fat such as olive, safflower, rapeseed, sunflower or linseed oil daily. You can also eat small amounts of natural peanut butter and avocado.

You are encouraged to take a day off and eat whatever you want.

This plan is nice because you don't have to count calories and you probably won't get hungry if you eat six small meals a day. It can be difficult to follow if you have a busy schedule.

6. Fit for life

When Harvey Diamond was a co-author Fit for lifehe helped bring the concept of natural hygiene into the mainstream. This way of eating is not just about how much you eat, but also when and how you eat it. This scheme is based on the principle of the right combination of foods. The idea is that different foods are broken down differently by the body and should therefore be consumed separately. Harvey Diamond distinguishes between living foods (foods with a high water content such as fresh fruits and vegetables) and dead foods (e.g. processed foods).

The guidelines:

  • Fruit is always eaten alone, at least two to three hours away from other foods.
  • Never eat more than one concentrated food (i.e. protein or starch) per meal.
  • Never combine starches and proteins (e.g. cereals and milk, bread and cheese, pasta and minced meat, fish and rice).
  • You can combine protein with vegetables or starch and vegetables.
  • Fat (e.g. butter, olive oil) is considered neutral. However, do not combine fat with protein.
  • Eggs and dairy products are not recommended.
  • Meat is not recommended, but should be eaten alone or with vegetables when consumed.

Meal ideas:

  • Breakfast – Fruit is recommended as it is the food with the highest water content and is considered the best food. So you could eat two or more oranges or two apples or two bananas or other fruits and fruit combinations. However, if you don't like fruit, you can have scrambled eggs with tomatoes and broccoli (i.e. protein and vegetables) or toast with butter (i.e. starch and fat). But no eggs and toast or muesli and milk.
  • Lunch – you could have a large vegetable salad with some olive oil and lemon. You could skip the olive oil on your salad and put a few pieces of grilled chicken on top. You could have a vegetable salad and a couple of bread sticks. You could have vegetable soup and a few bread sticks. Alternatively, you can eat avocado slices and other vegetables (e.g. tomatoes) between two slices of whole grain bread. You could have a large baked potato with butter and vegetables (just keep away from bacon, cheese, and chilli).
  • Dinner – you could have fish (or chicken or beef), vegetables, and a vegetable salad. Or you could have rice (or couscous or pasta) with vegetables and a vegetable salad. Or, if you like potatoes, you could have a large baked potato with butter and vegetables.
  • If you want milk, yogurt, or ice cream, eat it alone, at least two or three hours away from other foods.
  • If you want fruit for a bedtime snack, eat it alone at least two or three hours after dinner.

Motivating speaker and self-help guru Tony Robbins is an advocate of the food combination. I've never tried it. The good thing is that there is a lot of fruit and vegetables. In addition, your calories can be limited (help you lose weight) if you can't combine starch and proteins, but you can at least still consume them if you want.

7. High Carb / Low Fat Diet

Some doctors and nutritionists recommend low-fat diets to lose weight and stay healthy – exactly the opposite of the low-carb dieters. Some names related to low-fat diets are Walter Kempner, Nathan Pritikin, Dean Ornish and John McDougall. According to Dr. McDougall's diet is "a diet of plant foods, including whole grains and whole grains (such as pasta, tortillas and whole grain bread), a wide range of vegetables and fruits".

Proponents of these diets claim that a person can enjoy unlimited fruit, vegetables, and whole grains without feeling hungry. These diets contain less fat and more fiber than other diets.

According to Dr. McDougall said, "Carbohydrate is the body's preferred fuel for daily activities and high-intensity exercise. A low-carb regime affects performance."

A baked potato has only about 160 calories and is essentially fat-free. An apple is only about 100 calories and essentially fat free. A slice of whole grain bread has only about 75 calories and is essentially fat-free. A bowl of oatmeal is about 165 calories, 4 grams of fat and 4 grams of fiber.

In contrast, a 3 ounce. Patties made from 85% lean ground beef (grilled) are about 213 calories and 13 grams of fat. And a McDonald’s Quarter Pounder with cheese has about 510 calories and 26 grams of fat. In addition, a snicker's bar is about 270 calories and 14 grams of fat.

I am not sure why everyone is so concerned about cereals, potatoes, fruit and bread. You can eat a lot of these foods for a few calories if you don't add spices.

Martin Katahn, author of The T-factor diet, believes that it is mainly fat in your diet that determines your body fat. He claims that protein and carbohydrate calories aren't really that important. So his approach is to count the fat grams in the food you eat and keep the number low. However, he warns people to stay away from highly processed, fat-free desserts and snacks. Get your carbohydrates from fresh fruits, vegetables and grains. Also eat lean meat, chicken, and fish.

8. Satiety Index

The Satiety Index (developed by Susanna Holt, PhD.) Measures the extent to which certain foods trigger satiety (i.e., replenish them and satisfy your hunger). You simply fill certain foods better than others.

In most cases, foods high in protein, water and fiber provide the greatest satiety.

Carbohydrates also produce satiety better than fatty foods.

All foods in the index are compared to white bread, which is ranked 100.

Some Satiety Food Rankings:

  • Croissant – 47%
  • Donuts – 68%
  • Yogurt – 88%
  • Cornflakes – 118%
  • White rice – 138%
  • Cheese – 146%
  • Eggs – 150%
  • Whole grain bread – 157%
  • Beef – 176%
  • Popcorn – 154%
  • Apples – 197%
  • Oranges – 202%
  • Oatmeal – 209%
  • Potatoes, cooked – 323%

As you can see, potatoes are much more saturated than a croissant. Oatmeal is also more satisfying than a donut. In addition, eggs are more satisfactory than yogurt. A wholemeal bread sandwich with a bit of lean beef or tuna along with an apple could seem like a filling and filling lunch.

One concept related to feelings of satiety is calorie or energy density. Calorie density is the number of calories in a certain amount of food. Foods with a high fat content have the highest energy density, while foods with a high water content have the lowest energy density.

For example, cucumbers, celery, lettuce, tomatoes, broccoli, grapefruit, strawberries, watermelons, cantaloupes, carrots, oranges and apples have a very low calorie density. Some other low-calorie foods include oatmeal, grapes, low-fat cottage cheese, peas, corn on the cob, potatoes, rice, and pasta.

In contrast, foods like french fries, chocolate cake, pretzels, croissants, donuts, onion rings, chocolate chip cookies, bacon, milk chocolate bars, potato chips and peanuts have a much higher calorie density. Although pretzels are essentially fat-free, they have a high energy density because they lack water and fiber.

Fresh corn (e.g. steamed corn or corn on the cob) has a calorie density of 0.92. However, a corn muffin has a calorie density of 4.14 and corn bread has a calorie density of 4.27. So choose a large bowl of steamed corn if you're hungry.

Slightly low-fat cottage cheese and grapes could result in a filling and filling meal.

9. Food exchange system

The food exchange system is a diet that is most commonly used in diabetics. However, anyone can use the food exchange system as a weight loss guide. Following this regime can help plan balanced and nutritious meals.

The foods in this system are divided into categories: starch (e.g. bread, cereals and cereals, starchy vegetables, beans and peas), fruit, milk and yogurt, meat and meat substitutes, vegetables and fats.

You need to know what constitutes a serving size. For example, a serving of starch could be a cup of ready-to-eat unsweetened grain, a slice of bread, or half a bagel. A serving of fruit can be a small apple, a banana, or an orange. A serving of milk can be 1 cup of non-fat skimmed milk. A serving of meat can be 1 ounce of meat, poultry, fish, or cheese. A serving of vegetables can be half a cup of cooked vegetables or a cup of raw vegetables. A serving of fats can be 1 tsp. of butter or 1 tsp. Olive oil. These are just some examples. There are also free foods like 1 tbsp. fat-free mayonnaise or ¼ cup salsa. There are also ways to determine the exchange of sweets and combination foods (e.g. casseroles, pizza, and soups).

For a 1,200 calorie plan, you can eat:

  • 5 strengths
  • 2 fruits
  • 2 milk
  • 5 meat
  • 3 vegetables
  • 4 fats

So you could have a breakfast that contains 1 starch, 1 fruit, 1 milk and 1 fat. Then you would split the rest of your exchanges over lunch, dinner, and possibly snacks. Some people find this easier than counting calories.

A somewhat similar scheme could involve using the original USDA food pyramid as a food guide. According to Jane Kirby (a registered dietitian) and the American Dietetic Association, the food pyramid can be used to plan a weight loss diet.

A possible plan for 1,200 calories:

  • 5 portions of bread
  • 3 servings of vegetable groups
  • 2 servings of fruit groups
  • 2 portions of milk group
  • 5 ounces total for a day for meat group (split into 2 or 3 servings if you want of lean meat or eggs)

10. Counting calories

Counting calories is nothing new.

A Los Angeles doctor named Dr. Lulu Hunt Peters published a book called Diet and health, with a key to calories 1918. She recommended not consuming more than 1,200 calories a day, with a little more allowed after reaching the target weight.

Calories in carbohydrates, protein and fat:

  • Carbohydrates = 4 calories per gram
  • Protein = 4 calories per gram
  • Fat = 9 calories per gram

Remember that 3,500 calories = 1 pound of fat. So if you cut 500 calories a day from your diet, you lose about a pound a week (7 days x 500 calories = 3,500 calories).

A simple weight loss formula is to measure your current body weight 10 times and eat that number of calories daily to lose weight. For example, a wrestler weighing 150 pounds would eat 1,500 calories (150 x 10 = 1,500) a day. To maintain your weight, take your body weight 15 times. A 125 pound wrestler who wants to maintain his weight would eat 1,875 calories (125 x 15 = 1,875) daily.

Calorie counting is becoming popular again. For example, you may have noticed packets of 100 calorie snacks in the supermarket.

You can still find books listing calorie numbers for common foods as well as restaurant foods. And almost every food in the supermarket contains nutritional information including calories.

Counting calories can be inconvenient. Individuals sometimes get hungry on a calorie-controlled diet. Still, calorie counting works for many people.

last words

The best advice I have to give is to just wrestle with your natural weight. But I know that many choose not to do it because they think you are more competitive at a lower weight. Some of you may need to lose weight to reach a certain body weight in order to form the team.

I ate a lot of oatmeal and other cereals, whole grain bread, rice cakes, potatoes, apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meats during my high school wrestling career. I counted every calorie and limited my fat intake because it worked for me.

It is interesting to look back at what I ate. I've eaten a lot of oatmeal that is low in glycemic, low in calories (when boiled with water), relatively low in fat, and high in satiety. I didn't know all of this when I wrestled. I only knew that oatmeal was low in calories and offered a full breakfast.

I also ate a lot of apples and green beans. These foods are low in calories and fat, but contain lots of water and fiber. I also ate a lot of potatoes that are very high in the saturation index.

You can be different.

Perhaps you are one of those people who can lose 5 to 10 pounds of water in one exercise. Or maybe you like meat and therefore a low-carb diet would suit you better.

Even some of the greatest wrestlers can get discouraged through diet and weight loss. Three-time NCAA wrestling champion and Olympic silver medalist Barry Davis once cracked when he faced the weight loss burden. He almost missed the Big Ten tournament in 1982 because of the pressure to lose weight. Many other great wrestlers also had harsh weight loss experiences.

On the other hand, John Smith (two-time Olympic champion and winner of several World Championships) took a different approach to weight control. He has disciplined himself to maintain weight control year round (after Wrestling tough by Mike Chapman). Smith stayed close to his competition weight all year round.

Other wrestlers have succeeded by working hard and wrestling close to their natural body weight and sometimes losing weight at all.

If you choose to lose weight for wrestling, don't go hungry or dehydrated. It is unhealthy, dangerous, and will most likely affect your performance. Always try to eat balanced and nutritious meals. If you decide to lose weight, you will find out what works best for you.

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