Five Tricks to Make the Diet Stick

Ever started diet program, only to fall off it and give up instead trying again? I have and I imagine that most people have faced this challenge. It may not seem like it, but odds are that the failure happened before the diet began, not after. Benjamin Franklin once said, “Failing to preparing is preparing to fail.” So before that diet begins here are five things that need to be considered to create the best possibility for success.

The most important step is to plan ahead.  Properly planning includes planning out all of the meals for the week. This includes knowing ahead of time when eating out will be unavoidable. This scheduling when those cheat meals will happen is just as important as planning the healthy eating. If the challenge is known ahead of time, it can be planned around. Take the time and sit down to look at the week ahead; what events present a challenge to finding something healthy to eat? This time of year is especially busy for my family; my son has T-Ball twice a week, I play softball once or twice a week, and we have dinner with friends at least once per week. Potentially, there could be five nights a week where our family is rushing around and away from home during the time we would normally cook. But eating healthy is a priority for us, so we plan ahead. Sometimes this means that my wife cooks two meals in one night. One for that night and one for the next; is it work? Yes, but it is easier the exercising off the drive thru.

Typically, my wife will go grocery shopping Friday afternoon after she leaves work. One of the keys of planning ahead is shopping for the entire week. When she shops Friday after work, she does it knowing what our schedule will be like for the next seven days. Meals are planned ahead of time and all the food is bought in one trip. This is a time saver later in the week. Before the meal, we know when it will be eaten. Knowing when food will be eaten is made far easier by knowing what will be consumed. Success in eating healthier means knowing what and when. Why? To become healthy.

One of the keys to getting the timing right for eating healthy meals is cooking in bulk. This is one of my personal keys to success. The simple reality is that I need more calories than my wife. I accomplish this by taking about 90 minutes every Sunday to cook an extra meal for myself for every day Monday-Friday of the coming week. It takes for little planning because it is the same meal for each day; making possible to plan ahead to cook in bulk. This stays time later as well as the stress of scrambling for a healthy option. What is my meal? Eight ounces of ground turkey, one medium-sized sweet potato, 1 cup of roasted Brussel sprouts, one cup of roasted broccoli; this is my post-workout meal.

The proper post-workout meal is an important part of enhancing the effects of exercise. But another nutrient is vital and often neglected: water. Most people are chronically dehydrated. What is the best gauge of hydration? It is not waiting until the thirst sensation is present. The color of urine is a far better indicator of hydration. It should look like clear lemonade. If it is darker than that the body is dehydrated; the more yellow and pungent the urine, the greater the state of dehydration.  To avoid this and to ensure proper functioning and maximize the potential for fat loss, drink a gallon per day. The best diets are better when the body is properly hydrated.

No body is perfect and no diet is perfect either. Earlier I discussed the value of looking at the week ahead and identifying when there will be challenges to sticking with the program. This leads into the final point; plan the breaks. Know ahead of time when there will be moments of stepping away from the program. Planning ahead is granting permission to temporarily step away, while knowing exactly when the program will be resumed. No diet is going to be perfect and adhered to all of the time. Instead of overreacting and binging when the opportunity arises, go into the situation knowing it is a temporary break. Doing so will alleviate the guilt, shame, and frustration that normally accompanies an unplanned break for the program. 

Winners do not seek perfection; they seek resilience to overcome the times when plans fall apart and goals are missed. Consistently sticking with these tricks is the key to making it work.

Arginine Alpha-Ketoglutarate, Deer Antler Velvet, L-Carnitine

Although it may sound like the names of a few raucous rock bands, these are not.  These are the names of three supplements that are gaining in popularity due to claims of aiding in improving health and fitness. Once again; it is time to place these supplements and the claims under the scrutiny of science. For the sake of transparency and honesty, unlike most supplements that I review, I have used Arginine Alpha-Ketoglutarate and L-Carnitine. Why? I’ll get into that. For now, I will say that none of these three supplements are listed under their respective brand names; these are the actual biochemistry compounds or animal source. I am not in the business of product or brand endorsement, so I will not be describing or naming the manufacturer. The purpose of this is not establishing brand recognition; it is to educate. As always, where scientific research speaks, I will speak. Where scientific research is silent, I will be silent. Consult your physician before using any of these substances.

Arginine Alpha-Ketoglutarate (AAKG) is a biochemical substrate in the body that is derived from the amino acid L-Arginine. It is primarily used as a method of treatment in kidney diseases, intestinal and stomach disorders. Consult a doctor before using it for these reasons. It works in many functions of the body including aiding in protein synthesis, building muscle tissue, and improving blood circulation.[i] The primary claim related to exercise is that aid in recovery from exercise by preventing muscle breakdown. Theoretically, this should allow for more frequent and intense training sessions. There is ample research to suggest that AAKG aids in reducing muscle break down following surgery or trauma. However, evidence suggesting that this crosses over into enhancing exercise recovery is preliminary and requires further research before there is enough evidence to suggest a distinct advantage to using AAKG for an exercise performance purpose.[ii] Anecdotally, my personal experience using AAKG over the last couple of months is that I feel my intensity during training has increased; however, I have not noticed an improvement in recovery. This may work as claimed but I am not completely sold on it due to a lack of validated research. Buyers beware.

It may sound like a new clothing material but Deer Antler Velvet (DAV) is not. This literally a powdered or pill form of the velvet the bucks shed from their antlers in late summer or early fall. Often these products are also sold as “Antler Test” or “Antler Testosterone”. DAV has been used by other cultures as an alternative medicine or natural remedy. Claims have been made that in can help anything from blood pressure issues to improved libido to improving eyesight. DAV contains the female sex hormones estrogen and estradiol, which among other things, help with cell growth and function. I find it interesting that it often branded as “Antler Testosterone” when the female sex hormones occur in great amounts than the male hormones. Deer Antler Spray first gained public notoriety back in January of 2013 when multiple sports news agencies began reporting that Alabama [iii] Retired NFL player Ray Lewis has also been linked to Deer Antler Spray. The going theory is the Deer Antler products increase the presence of a biochemical substance in the human body knows as Insulin Growth Factor 1 (IGF-1). IGF-1 is responsible for the development and growth of muscle tissue and increasing the levels of it within the body is vital to increasing the presence of muscle tissue and strength. Some anabolic steroids work by increasing IGF-1 levels, making easier for the body to repair muscle tissue after workout. DAV is thought to work as a natural alternative to the mechanism. So what does research say about these claims? Not much: which is why I have not used it, at this point there is not enough evidence to convince me that is effective. More importantly there is not enough current research to give guidance on safety concerns or possible adverse reactions. This is a supplement that could, in theory, work to improve muscle growth and strength gains. However, without far more thorough research, I am not putting it in my body. Buyers beware.

and LSU football players had been using it prior to the Alabama-LSU game in 2011

L-Carnitine is an amino acid naturally produced in the body. Its primary function is to help the body produce energy within the cells for proper cellular function. In particular it has a strong role with improving heart and brain functioning as well as muscle movement.  Supplementing with L-Carnitine has been well documented in helping people struggling with properly functioning in these areas as result of genetic conditions or medication side effects. The theory behind using this for health and fitness is that it makes the body more efficient at creating energy allowing for more intense and longer training sessions. For this reason L-Carnitine is sometimes branded as a weight loss supplement. There is some evidence to suggest that it aids in increasing energy for people that are undergoing strenuous exercise while reducing caloric intake for weight loss. However, this effect is seen over a period of several weeks, not acutely in an individual workout. [iv] If a healthy person with an adequate nutritional intake is using L-Carnitine it will most likely be ineffective. Anecdotally, my personal experience over the last couple of months falls in line with the research. It took about four weeks of being at reduced caloric intake (averaging 400 calories per day below my maintenance needs); before I could feel an effect from L-Carnitine on the days I used it versus days I did not. I believe L-Carnitine may be of benefit as a supplement if used under circumstances I have described. However, the exact balance between caloric needs, duration of use, and appropriate dosage is something that requires further research. Buyers Beware.

The keys to the effective use of any supplement; know both what it is actually proven to do and whether or not it is safe. As is often the case with supplements, safety and effectiveness are overlooked in the pursuit of the desired result. Take the time to learn what is going in and how it will affect the body. Only then can one make a responsible choice when considering supplementation.

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[i] http://www.webmd.com/vitamins-supplements/ingredientmono-144-AAKG+ALPHA-KETOGLUTARATE.aspx?activeIngredientId=144&activeIngredientName=AAKG+(ALPHA-KETOGLUTARATE)&source=2

[ii] http://en.wikipedia.org/wiki/Arginine

[iii] http://www.breitbart.com/sports/2013/01/30/bama-lsu-players-deer-antler/

[iv] http://www.webmd.com/vitamins-supplements/ingredientmono-1026-l-carnitine.aspx?activeingredientid=1026&activeingredientname=l-carnitine