To make a lower weight class in wrestling, you may want to lose weight because it will give you an advantage over naturally smaller opponents. But be aware of the health problems that this can cause. Any wrestler who chooses to lose weight should follow a proper diet and lose weight the healthy way in the days and weeks leading up to an event, rather than cutting weight quickly right before it.
Carbohydrates
Your body needs complex carbohydrates to perform at a high level, so grains like rice, pasta, breads and oats should be the foundation of your diet. Try to ensure that 55 to 65 percent of your diet comes from these complex carbohydrates, as this will help with training by providing you with energy. Consuming between six and 11 servings of these products per day will help keep you on a healthy path, with one serving equaling one slice of bread, 1/2 cup of pasta or 1/2 cup of cereal. Carbohydrates do not contain much fat, making them great weight-loss foods for active individuals.
Fruits and Vegetables
Fruits and vegetables contain carbohydrates, and they provide your body with the vitamins and minerals you need to function. They also contain fiber, which allow you to feel full, without causing you to gain weight. Try to consume three to five servings of vegetables and two to four servings of fruits every day, with a serving coming from 1/2 cup of vegetables or 3/4 cup of fruit or vegetables juice.
Dairy and Protein
Dairy and protein provide benefits because of their high amounts of calcium, zinc and iron. Choose low-fat dairy products and lean cuts of beef and poultry to get these benefits without adding fat to your diet. Consume two to three servings of both dairy and protein every day, with each serving totaling 1 cup of skim milk, 1 cup of yogurt or 2 to 3 oz. of lean beef, poultry or fish.
Fats
Much of your actual weight loss will come from avoiding fat, oils and sugars, which you will find in many processed foods. Fats make up the most calories in these foods, which make it more difficult to lose weight. Your body does not need extra fats, oils or sweets, because you get what you need by following a balanced diet.
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