High School Wrestling: Diet and Weight Loss Options

As wrestling season draws near, wrestlers begin to contemplate the weight class where they can fight. Wrestlers often believe that they will be more competitive with the lowest weight they can reach without sacrificing their strength and endurance. This doesn't always happen. Too often, wrestlers end up dehydrated. They ended up starving and their performance suffered.

If you are looking for articles on weight loss, this is not the case. If you are a wrestler who can lose ten pounds in wrestling training, this article may not interest you. I can't sweat, so I'm always more interested in manipulating my diet to lose weight. Of course there are many diets to choose from. I just want to discuss the ten diets I know. Maybe one of them will interest you and you can find out more. Let's explore.

1. Low Carb / Protein Low Diet

The Atkins Diet is probably the most famous low carb diet. So, what exactly is a low-carb diet? Low carbohydrate diets restrict carbohydrates such as bread, pasta, cereals, cereals, potatoes and vegetables, fruit, and sometimes even milk.

This theory is that carbohydrates increase blood sugar levels which in turn increases insulin levels. Spiking levels of insulin are considered bad because the idea is that insulin tells the body to store carbohydrates as body fat and prevents the body from accessing body fat as fuel. In fact, if you follow a low carb diet plan, you can lose excess body fat without drastically limiting your diet.

Some low-carb diets focus on limiting carbohydrates while increasing one's fat and protein intake.

Some low-carb diets focus more on the glycemic index. The glycemic index basically measures how much food is given to raise one's blood sugar. For example, white rice may have a glycemic index of 58 while broccoli may only have a glycemic index of 15. White bread may have a high glycemic index of 71. The idea is that a diet consisting of low glycemic foods can lead to a decrease in insulin levels which may help one lose weight.

Patrick Holford takes the glycemic index one step further and uses a concept known as the glycemic load. Glycemic load takes into account the glycemic index as well as the amount of carbohydrate in a certain amount of food. For example, one bowl of oat-cut steel (1 oz.) Has 2 GLs while a bowl of cornstarch has 21 GLs. In addition, half the apple has 3 GL while the banana has 12 GL. That's a bit different. Holford is a huge fan of oats. He claims in his book Low Holford Diet GL, "There are certain foods and combinations of foods that cause rapid weight loss." He claims that you will never feel hungry on his diet. You limit the amount of GL you eat in a day and you incorporate carbohydrates and protein into each meal.

Team Ferriss won the diet he called Slow-Carb Diet. In this regime one avoids carbohydrates such as bread, pasta, cereals, cereals, potatoes, and so on. Then choose one protein, one bean, and one vegetable for each dish. For example, breakfast may be eggs, black beans, and mixed vegetables. Lunch may be beef, peanuts, and mixed vegetables. And, dinner might be chicken breast, lentils, and asparagus. Eat as much as you want at each meal and eat up to six times a day. However, they always avoid carbohydrates and dairy products and always include protein, legumes, and vegetables.

Some low carb diet books include Dr. Atkins' New Diet Revolution, Protein Power, Zone Diet, Diet Carbohydrate Addict, Diet On the South Coast, Greenwich diet, No-Grain Diet, and Busters of sugar.

I think the main attraction of a low-carb diet is that one can burn fat and spare muscle while not having to drastically reduce the amount of eating. On the other hand, a low carb diet can make one tired and easily offended so that one can get used to a low carb regimen. Keep in mind that there are several versions of a low-carb diet.

2. Paleolithic Diet (Paleo Diet)

The Paleolithic (Paleo) diet aims to mimic what humans ate during the Paleolithic Era. This diet can also be referred to as the Stone Age Diet, the Man Diet, or the Hunter-Gatherer Diet. Paleo diets are said to promote weight loss and provide high fat, protein, and omega-3 fats.

Food You Can Eat:

• Lean Meat (lean chicken breast, turkey, lean beef like sirloin and extra-lean hamburger, lean pork cutlet, seafood)


• Eggs


• Fruits include berries


• Vegetables include vegetables such as carrots


• Beans like walnuts, macadamia, almonds, pecans, and pistachios


• Seeds such as pumpkin seeds, sesame seeds, and sunflower seeds


• Olive oil, sesame oil, peanut oil, fish oil, canola oil, and avocado

Foods to Avoid:

• Cereals


• Pasta


• Bread


• Cereals


• Potatoes


• Sugar


• Beans


• Dairy product

The Paleo diet may look like a low carb diet and in some ways. For example, it does not allow cereal products. However, the Paleo Diet allows fruits. In addition, it distinguishes between lean meat and lean meats that I find useful. Also, cheese can be eaten on a low carb diet but milk is not allowed in the Paleo Diet as it will not be a diet consumed during the Paleolithic era.

I like the Paleo Diet because it provides healthy fiber, protein, and fat.

3. Anabolic Diet

Anabolic Diet was developed by Dr. Mauro Di Pasquale. He developed this diet primarily for bodybuilders looking for alternatives to steroids and other medicines. He states, "Anabolic diet maximizes production and consumption of Big 3 growth manufacturers - testosterone, growth hormone, and insulin - and is it naturally. It also diverts the body's metabolism from burning sugar, a fat-producing machine to a fat-burning machine. "Anabolic diet is a low fat / high protein / low carbohydrate diet. Anabolic diet uses a method called For example, you eat a high fat / high protein / low carbohydrate diet for five days followed by a high carbohydrate diet for two days.

One of the more generic terms for this diet would be a cycle ketogenic diet or just carbohydrate cycling. The idea is that you have to eat fat to burn fat. You can find specific guidelines on what to eat on low carb as opposed to high carbohydrate days online.

Therefore, it should not be a low carb diet because you can make carbohydrates for a day or two. You still have to look at the amount of calories you eat because you are not a bodybuilder trying to gain weight, you are a wrestler trying to lean or lose weight.

I've never tried this diet before and don't know how it works for wrestlers. I think, in theory, one can eat low carb throughout the week and carbohydrates on Saturdays when competitions are usually held. On the other hand, eating a lot of fat seems like a strange idea to most of us. If this diet is of interest to you, I would recommend doing an internet search for anabolic or cyclic ketogenic diets to learn more.

4. Intermediate Fasting (IF)

This is a diet that involves a period of fast cycling (i.e. not eating) and eating. You can fast for 24 hours once or twice a week. The idea is to fast twice a week to reduce the amount of calories you need in a week. For example, you can have dinner at 6:00 pm and not eat again until 6:00 the next evening. If you used to eat three meals a day, you would skip breakfast and lunch two days a week but still have dinner on those days. Sure you might be a little hungry, but it's only 24 hours and you'll only do it twice a week. You don't have to technically go a day without eating. If you eat at 6pm on a Monday, you can still eat on a Tuesday; all you have to do is wait until 6:00 pm. A good book on the subject of IF is Eat Stop Eat by Brad Pilon.

A fairly similar fast is called The Hero Diet created by Ori Hofmekler. In this regimen, you eat one main meal at night and you have the option of eating a small meal during the day. You follow this routine daily. You can eat fruits and vegetables during the day. You can also eat some lean meat and eggs or low carbohydrate protein. You don't eat whole grains or flour all day. At your main luncheon, you can take whatever you want but on a specific order. You eat vegetables first, then protein, and then if you're still hungry you can eat some carbohydrates.

While using 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 a healthy source of protein and carbohydrates. You can also eat other foods (such as desserts) but do not use fasting periods as an excuse to eat snacks.

5. Body for Life

Bodybuilder and entrepreneur Bill Phillips is the founder Muscle Media 2000 magazine and later acquired ESA complementary companies. He is probably best known for writing the book Body for Life: 12 Weeks for Mental and Physical Strength. In this book he outlines training strategies and nutrition strategies to change one's body.

The dietary strategy involves eating six small meals a day which is believed to promote blood sugar and stable insulin levels. Small foods are also believed to be easier to digest and assimilated than three larger foods.

What can you eat for each small meal? You can eat some protein and some carbohydrates. You are also encouraged to eat vegetables with a few servings. Some are about the size of your palm or the fist. A potato the size of your fry is an apple-like part. Two pieces of wheat bread are a part. The chicken breast without leather is the size of your palm. You can also use MRP (food replacement products) shakes and nutrition bars such as Myoplex, Met-Rx, Meso-Tech, Muscle Food, etc. Which provides protein, carbohydrates, and other nutrients in one bar or shake.

Food Ideas Maybe:

• One omelet and two pieces of whole wheat toast


• White eggs and oats


• Pancakes are made with egg white, oats, protein powder, and lean yogurt


• Mix one portion of low-fat cottage cheese and one part sugar-free yogurt


• One serving of MRP chocolate shakes


• Turkey burgers on whole wheat bread


• Chicken breast, steamed rice rice, and broccoli


• Roasted sirloin steaks, potatoes, mixed vegetables


• An MRP feeding bar

You are also encouraged to drink 10 glasses of water daily. You can take one tablespoon of healthy fats a day such as olive, safflower, canola, sunflower, or flax seed oil. You can also use a small amount of natural peanut butter and avocado.

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

This plan is great because you don't need to count calories and you probably won't be hungry for six small meals a day. It can be hard to follow if you have a busy schedule.

6. Fit for Life

When Harvey Diamond became an author Fit for Life, he helped bring the concept of natural cleanliness to the mainstream. This way of eating is not just about how much you eat but also when and how you eat it. This regimen is based on the principle of appropriate food combining. The idea is that different foods are broken down differently by the body and therefore must be eaten separately. Harvey Diamond makes a distinction between direct foods (high-fat foods such as fresh fruits and vegetables) and dead foods (e.g. processed foods).

Guideline:

• The fruit is always eaten by itself for at least two to three hours from other foods.


• Do not eat more than one solid food (ie protein or starch) per serving.


• Never combine starch and protein (e.g. grain and milk, bread and cheese, pasta and beef, 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 if eaten.

Dining Ideas:

• Breakfast - Fruit is recommended as it is a food with the highest water content and is considered the best food to eat. So you can eat two or more oranges or two apples or two bananas or fruits and other fruit combinations. However, if you don't like fruits, you can eat eggs with tomatoes and broccoli (i.e. protein and vegetables) or toast with butter (ie starch and fat). However, they do not have eggs and toast or cereals and milk.


• Lunch - You can have a large vegetable salad with olive oil and lemon. You can skip the olive oil on your salad and put some pieces of roast chicken on it. You can have a vegetable salad and some bread sticks. You can have vegetable soup and some bread sticks. Alternatively, you can have avocado slices and other vegetables (e.g., tomatoes) between two slices of wheat bread. You can have a large roast potato with butter and vegetables (just be sure to avoid bacon, cheese, and chili peppers).


• Dinner - You can have fish (or chicken or beef), vegetables, and vegetable salad. Or, you can have rice (or couscous or pasta) with vegetables, and a vegetable salad. Or, if you like potatoes, then you can have a big roast potato with butter and vegetables.


• If you want milk, yogurt, or ice cream, eat at least two or three hours of other foods.


• If you want fruit for snack time, then eat it yourself at least two or three hours after dinner.

Motivational speaker and selfish teacher Tony Robbins is a supporter of food mergers. I've never tried it before. The good thing is that it concentrates on fruits and vegetables. In addition, your calories may be limited (helping you lose weight) when you can't combine starch and protein, but at least you can still eat them if you choose.

7. High Diet / Low Fat Diet

Some doctors and nutritionists recommend a high-fat / low-fat diet to lose weight and stay healthy - as opposed to low carbohydrates. Some of the names associated with low-fat diets include Walter Kempner, Nathan Pritikin, Dean Ornish, and John McDougall. According to Dr. McDougall says his diet is "a diet of plant foods, including cereals and cereals (such as pasta, tortillas, and wheat bread), a variety of vegetables and fruits."

Proponents of this diet claim that one can enjoy unlimited amounts of fruits, vegetables, and grains without feeling hungry. These foods contain less fat and more than any other diet.

According to Dr. McDougall says, "Carbohydrates are the fuel of choice for daily activities and high intensity exercise performance. Following a low carb regime will affect performance."

Baked potatoes are only about 160 calories and are basically fat-free. Apples are only about 100 calories and are basically fat-free. A loaf of wheat bread is only about 75 calories and is basically fat-free. One bowl of oatmeal is about 165 calories, 4 grams of fat, and 4 grams of fiber.

Instead, 3 oz. Patty 85% lean (cooked) beef is about 213 calories and 13 grams of fat. And, McDonald's Quarter Pounder with Cheese is around 510 calories and 26 grams of fat. In addition, Snicker's Bar has about 270 calories and 14 grams of fat.

I'm not sure why everyone is so worried about cereals, potatoes, fruits and bread. You can eat a lot of those foods for a few calories if you don't add seasoning.

Martin Katahn, author Diet Factor, believe that it is the fats in your diet that determine your body fat. He argues that proteins and carbohydrates are not as important. So the approach is to calculate the fat content of the food you eat and to keep it low. However, he warns people to avoid highly processed desserts and snacks. Get your carbohydrates from fresh fruits, vegetables, and cereals. In addition, eat lean meats, poultry, and fish.

8. Saturation index

The Index of Ease (developed by Susanna Holt, PhD.) Measures how well a particular food can satisfy (ie, fill you up and satisfy your hunger). Certain foods are better to fill you up than others.

For the most part, foods high in protein, water, and fiber provide the most saturation.

Carbohydrates are also better for producing fats than fatty foods.

All foods in the index are compared to white breads that rank 100.

Some Satiety Food Rankings:

• Croissant - 47%


• Donuts - 68%


• Yogurt - 88%


• Corn Flakes - 118%


• White Rice - 138%


• Cheese - 146%


• Eggs - 150%


• Whole Bread - 157%


• Beef - 176%


• Popcorn - 154%


• Apples - 197%


• Citrus - 202%


• Oatmeal - 209%


• Potatoes, Boil - 323%

As you can see, potatoes provide a higher degree of saturation than croissants. Similarly, oatmeat is more satisfying than donuts. In addition, eggs are more satisfying than yogurt. Apparently, sandwiches made with bacon together with beef or tuna lean with apples can make a delicious and filling lunch.

The concept related to saturation is calorie density or energy density. Caloric density is the amount of calories in a certain amount of food. High fat foods have the highest energy density while high fat foods have the lowest energy density.

For example, cucumbers, celery, salads, tomatoes, broccoli, grapefruit, strawberries, watermelons, cantaloupe, carrots, oranges and apples are very low in calorie density. Other low-calorie foods include oats, grapes, low-fat cottage cheese, peanuts, corn on the cob, potatoes, rice, and pasta.

Instead, foods like fries, chocolate cakes, pretzels, croissants, donuts, onion rings, chocolate brown cookies, bacon, milk chocolate bars, potato chips and peanuts are higher in calories. Although pretzels are essentially fat-free, they are high in energy because they lack water and fiber.

Fresh corn (e.g. steamed corn or corn in corn) has a calorie density of 0.92. However, corn muffins have a calorie density of 4.14 and corn bread has a calorie density of 4.27. Therefore, choose a large corn bowl if you are hungry.

Some low-fat cheese and wine can make a satisfying and filling meal.

9. Food Exchange System

The food exchange system is a diet most commonly associated with diabetic individuals. However, the food exchange system can be used by any individual as a guide to help them lose weight. Following this regimen can help one to plan a balanced and nutritious diet.

Foods in this system are divided into categories: starch (eg, bread, cereals and cereals, berries, nuts and nuts), fruits, milk and yogurt, meat and meat substitutes, vegetables, and fat.

You need to know what makes up the size of the dish. For example, a starch dish can be ¾ cups of unsaturated cereal, 1 slice of bread, or ½ a bagel. A serving of fruit can be a small apple, banana, or orange. One serving of milk may be 1 cup of dairy-free skim milk. Meat dishes can be 1 ounce of meat, chicken, fish, or cheese. Vegetable dishes may be ½ cup cooked vegetables or 1 cup raw vegetables. One serving of fat can be 1 teaspoon. butter or 1 teaspoon. olive oil. These are just a few examples. There is also free food like 1 tbsp. Fatless mayonnaise or ¼ cup salsa. In addition, there are ways to determine the exchange of sweets and mixed foods (e.g. Casseroles, pizza, and soups).

For 1,200 Calorie Food Plans You Can Eat:

• 5 Stars


• 2 Fruits


• 2 milk


• 5 meat


• 3 Vegetables


• 4 Fat

Therefore, you may have breakfast containing 1 starch, 1 fruit, 1 milk, and 1 fat. Then you'll split your exchange balance between lunch, dinner, and maybe snacks. Some people find this easier than counting calories.

A somewhat similar regimen may involve the use of the original USDA Food Pyramid as a guide to eating. According to Jane Kirby (registered dietitian) and the American Dietetic Society, one can use the food pyramid to plan a weight loss diet.

1,200 Calorie Food Opportunities:

• 5 loaves of bread


• 3 servings of vegetable groups


• 2 servings of fruit


• 2 servings of milk


• 5 ounces per day for Meat groups (divided into 2 or 3 servings if you want from lean meat or eggs)

10. Calculate Calories

Calorie counting is nothing new.

A Los Angeles doctor named Dr. Lulu Hunt Peters published a book entitled Diet and Health, With Calorie Keys in 1918. He recommended eating no more than 1,200 calories a day, with more allowed after the weight of one's goals was achieved.

Calories in Carbs, Protein, and Fat:

• Carbohydrates = 4 calories per gram


• Protein = 4 calories per gram


• Fat = 9 calories per gram

Keep in mind that 3,500 calories = 1 pound of fat. So if you lose 500 calories a day from your diet, you will lose about one pound a week (7 days x 500 calories = 3,500 calories).

An easy formula for losing weight is to take your current weight of 10 and eat a daily amount of calories to lose weight. For example, a wrestler who weighs 150 pounds will eat 1,500 calories daily (150 x 10 = 1,500). To maintain your weight, take your weight off 15. A 125 pound weight gainer will eat 1,875 calories daily (125 x 15 = 1,875).

Calorie counting is gaining popularity again. For example, you may have seen a 100 calorie snack package in the supermarket.

You can still find books that list the number of calories for regular meals and restaurant meals. And, almost every meal in the supermarket contains nutritional information including calories.

Calorie counting can be troublesome. Individuals sometimes become hungry on a controlled calorie diet. However, calorie counting works for many people.

The Last Word

The best advice I need to give is to just struggle with your natural weight. But, I know that many will choose not to because you think you will be more competitive at lower weight. Some of you may need to lose weight in order to achieve a specific weight to create a team.

I used to eat a lot of oatmeal and other cereals, wheat bread, rice cakes, potatoes, apples, oranges, bananas, carrots, green beans, milk, yogurt, cheese, and lean meats during my high school wrestling career. I count every single calorie and limit my fat intake because that's what works for me.

It's interesting to look back at what I ate. I eat a lot of low-fat oatmeal on glycemic load, low calorie density (when cooked with water), low fat, and high on saturated index. I didn't know it all when I was wrestling. I just learned that oatmeal is low in calories and provides breakfast filling.

I also ate lots of apples and green beans. These foods are low in calories and fat, but high in water and fiber content. In addition, I ate a lot of very high potatoes on the chewy index.

You may be different.

Maybe you're one of the guys who can lose 5 to 10 pounds of water in practice. Or, maybe you like meat and therefore, a low carb diet will suit you.

Even some great wrestlers may be weak in their diet and lose weight. Three-time NCAA wrestling champion and Olympic silver medalist Barry Davis once collapsed in the face of tensions. He almost missed the Big Ten Championship in 1982 because of the pressure to lose weight. Many great wrestlers also experience weight loss.

Instead, John Smith (two-time Olympic gold medalist and multi-world champion) took a different approach to weight control. She disciplines herself to maintain weight control throughout the year (according to Wrestling Lord by Mike Chapman) Smith keeps his weight throughout the year.

Other wrestlers have succeeded by working hard and wrestling near their natural weight and sometimes not losing any weight.

If you decide to lose weight for wrestling, don't starve and dehydrate yourself. It's unhealthy, dangerous, and likely to hurt your performance. Try to stay balanced and nutritious. If you decide to lose weight, look for what works best for you.

High School Wrestling: Diet and Weight Loss Options


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