All wrestlers should have a controlled diet whether they are maintaining their present weight or reducing.
The purpose of a controlled diet is to make an individual a more efficient and effective competitor.
If you do not have excess fatty tissue, you should NOT try to "cut", but in most instances maximum wrestling efficiency cannot be reached until the individual has removed excess weight.
Emphasis should be placed upon balanced eating habits -- vitamins, proteins, carbohydrates, fats, and minerals are essential for an efficient, strong and healthy body.
Dieters should not miss meals (missed meals can reduce efficiencies by 25%).
Water is an essential element and should be taken liberally (short term withdrawal of liquid 24 hours or less is not detrimental but long periods of dehydration are dangerous to the health and efficiency of the individual.
Dieting should be slow and the practice of rapid "cutting" discontinued.
After the desired weight is reached, the wrestler should maintain their weight. "Bouncing" is detrimental to the wrestler physically and psychologically. A wrestler should stay within 6 pounds of his desired weight at all times.
Avoid restricted or fad diets such as all-protein or banana plans.
A good diet should provide healthful eating habits for a lifetime, including items from all food groups -- dairy, meat , fruit, vegetable, breads and cereals. THE DIET SHOULD SATISFY ALL NUTRITIVE NEEDS EXCEPT CALORIES.
Recommend that you take an all-purpose vitamin capsule daily (if possible, one high in Vitamin B-12 complex and Vitamin C). Actually, if you have a balanced diet vitamin capsules are not needed but recommended as a safety precaution.
Calcium is desirable for anyone under the age of twenty, whether dieting or not (2 glasses of SKIM MILK daily)
Try not to snack between meals BUT, prepare a supply of emergency foods for those uncontrollable times -- such as raw vegetables (celery stalks, carrot sticks, radishes, cauliflower, cucumber slices, etc.) bouillon (only 12 calories per cup) gelatin desserts (only 10 calories per cup).
Keep a written diary of everything you put into your mouth.