Why Keto And Intense Exercise Aren’t A Good Combination

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So you want to improve your lifestyle. From losing weight to toning up, building muscle, and improving overall fitness, you know it’s a good combination of changing your diet and undertaking a little exercise. You know that keto is great for burning fat, and increasing the intensity of your work out is the best way to challenge yourself. So why not do both, for maximum impact? Great idea – but unfortunately tough to maintain – and here’s why.

The keto conundrum

At its core, the ketogenic diet involves a low carbohydrate, moderate protein, and high-fat meal plan throughout the day. Denying the body glucose, and slow-to-digest proteins, the primary fuel in the body becomes fat – which can lead to a boost in energy. This is primarily due to the body going into a state of ketosis, which is where the body begins to feed continuously on fat reserves when fat from food runs out.A-downside-is-that-without-glucose-in-the-body.-on-a-keto-diet-is-energy-reserves-are-significantly-depleted

If you’re concerned that this sounds like an incredible strain on your body, ketosis is actually a natural process that everybody goes through from time to time, particularly when we’re asleep. An unfortunate by-product of ketosis is that it can make your breath smell a little, so if you’ve ever woken with bad breath for no apparent reason – now you know why! However, another downside is that without glucose in the body, energy reserves are significantly depleted.

Intensity unsustainable

And you’ll notice this no more than when you next hit the gym. Whereas with a good supply of glucose in your cells you may be able to lift heavier weights, run for longer, and recover faster, a body in a state of ketosis may not match your usual levels of performance. So, although you’ll be burning more body fat during the day (and night!), you’re likely to find it tough to increase or match your usual levels of performance.

Another aspect of the ketogenic diet that people find hard to sustain, of course, is the diet itself. It can become awkward when you’re preparing food, eating out, and when you haven’t got enough low-carb supplies in the house to sustain the diet – and the human body is very sensitive to the occasional slip in your food consumption.

Finding the right balance

So, unless you can be sure that you’re going to stick wholeheartedly to the diet for a sustained period of time, it might not be worth the risk. For instance, if you were to eat a few potatoes, your body would instantly switch back to turning carbohydrates into glucose again, and all that fat you’ve been eating would be added to your existing fat reserves (even if you’ve managed to deplete them a little during the diet so far).

A more sustainable way to boost your health, therefore, would be to simply lower the volume of carbohydrates you eat and see how far you can push yourself when exercising. A combination of group training and reduced calorie consumption could be far easier to manage and adapt over time, so be sure to start with a weight loss retreat by Prestige Bootcamp, and plan your meals effectively to slowly but surely maintain a calorie deficit.

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7 Ways To Know Quality Protein

Ingredients of a Quality Protein Supplement 7-Ways-To-Know-Quality-Protein

Protein is an essential part of a person’s recommended daily allowance. It is vital in keeping the body performing at its best. Protein can be sourced from various food. Meat like steak and chicken and even some vegetables provide a great dose of protein for you to meet your daily recommended allowance of this nutrient. Bodybuilders turn to protein supplements to ensure that they won’t be losing what they worked while on a fitness regimen. This article will focus on how you benefit from meeting your daily recommended protein intake. It will also highlight factors you should look for in a protein supplement.

How Does Protein Help Your Body?

The body is a complex organ. It needs vitamins, minerals, and other nutrients to be at its best. Protein should be among the biggest component of any person’s diet. There are various reasons nutritionists and other medical professionals recommend a heap of protein serving in your diet. Protein is a nutrient responsible for many body functions. This important macronutrient is found all throughout the body. It is on your brain, your muscles, and even the hemoglobin that carries oxygen in your blood. It is made up of basic building blocks called amino acids. A normal adult is required to have 0.8 grams of protein for every kilo of your body weight a day according to the National Academy of Medicine.

What is Whey Protein?

You can get protein from any kind of food. The good thing about protein is that you have a wide range of selection from which you can get it. If you are into red meat, you can take the steak. You can also go the chicken route if you are more into white meat. Vegetarians and vegans also need not worry. There is aplenty plant-based protein out there. People who want more or cannot meet their daily recommended allowance of protein can turn to supplements like whey protein. It is the watery byproduct from milk used in making cheese. Nutritionists and fitness expert prefer the use of this protein. The reason is that it is a high-quality protein based on its protein digestibility corrected amino acid score. Whey powder can also be an easier source of protein especially for picking eaters. It is widely available in various flavors.
This post may contain affiliate links, which means I might receive a small commission if you make a purchase using a link.Snack from Home Boxes

What You Should be Looking For

Before hunting down a protein supplement, it is best to know the reason behind your use for such supplement. It also advised to seriously consult your doctor before taking this supplement. People who are suffering from serious conditions might experience negative side-effects if they are not properly advised. The following are some factors to consider when choosing a protein supplement:

Amino Acid Listing

This is an important ingredient to look out for when selecting your protein supplement. There are two types of amino acids present in protein supplements. The Branch Chain Amino Acid is the first kind. It is effective in assisting the muscle in the synthesis of amino acids needed for the anaerobic effect. The second type is the EAA or the Essential Amino Acids. It is responsible for determining how complete or incomplete a protein is.

Whey Protein Concentrate (WPC) – Ion Exchange Whey Protein Isolate (WPI) Ratio

Wherever you get your protein from, it is still protein. Many companies selling protein supplements make claims about how they offer the most protein. However, you instead should know how those proteins are made. Manufacturers of protein powder release it in several kinds. It is important for you to their molecular size and how easily it can be digested. The biological value is another important consideration to look out for. Additionally, the combination of casein, whey, and egg is something that offers the most protein that is easy to digest.


Protein powders are not made in the same way. Like every other product, this supplement varies in how they taste, ingredients used, and the manner they were formulated. To get the most of what protein supplements have to offer, you must consider the following:

  • Yield,
  • Ease of use,
  • Blendability,
  • Filler percentage,
  • Amino acid profile, and
  • Digestibility among others.

Filler Percentage

Protein powders do contain fillers. Fillers in protein supplements are usually composed of ash, moisture and other ingredients. However, each brand does have something unique about their fillers that make them a standout from the competition. There has yet to be released a protein powder that offered 100% yield. An ideal protein supplement is something that has very little filler percentage. However, it can be disregarded if the product offers an excellent BCAA to EAA ratio.


Taking supplements should not cost an arm and a leg. However, the price should not only be the guiding factor when selecting your ideal protein supplement. Experts suggest this formula when computing for the value of protein powder:

Value = Benefits (Quality) – Drawbacks / Cost per serving

The question “Am I getting what I need from this product” should be the guiding principle when factoring value in selecting a protein supplement. It will ensure that you do not only save money, but you are spending it in a way that allows you to meet your goal with the use of this dietary supplement.


Taste is one of the riskiest parts in choosing the right protein powder for you. As taste is subjective, a supplement that brands itself as something as the best tasting protein powder in the market might not be the best for your palate. When considering the taste of a protein supplement, it is best to ask around. Recommendations from friends and family do come handy as they can attest on how it really tastes like.


This is the most important consideration when selecting the right protein supplement for yourself. There are various factors to assess the effectiveness of a protein supplement. First, you should have a concrete idea on why you will be using this supplement. Is it for muscle growth? Is it to gain weight? You can only assess whether results promised by a protein powder is fit for you if you have a clear goal for using it.

There is an abundance of protein supplements in the market. Each of them offering something unique to set them apart from their counterparts. To ensure you will be getting the most from this dietary supplement, you should consider the factors mentioned above. Renegade Protein Store offers a wide selection of protein supplements. To know which one fit your needs, contact us now.
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Something to think about: Does intake of over protein have a negative impact on our health?

How to Lose Weight the Healthy Way

Learning how to lose weight can be a tricky topic, depending on how it is approached. There are tons of online sources that mention the best ‘new way’ to achieve your weight loss goals, but a large portion of these plans will have negative consequences on your health if you choose to pursue them. For instance, you have undoubtedly heard a few people and articles state that the way to go about it is to eat less. This is, firstly, a short-term solution, and it will only cause your mind and body pain. How-to-Lose-Weight-the-Healthy-Way

Everyone that wants to live a healthy life, and achieve their ideal weight, must do so by following the best possible alternatives. As one example, adopting a new diet plan that is better for you will do wonders. To find out how to properly lose weight, continue reading and follow these tips. 

The right diet

The food you eat is the number one contributing factor to your body weight. When you constantly consume a diet that is highly processed, high in sugar and fats, you are not only gaining a few extra pounds, but your health will suffer as a result of it. When was the last time you prioritized eating fruits and vegetables with every single meal? Consistency and well-balanced food are key for optimal health.

Moreover, there are certain diet plans that if followed through will help you achieve your weight goals. Finding the perfect one will depend on your body type. It is important to always ensure that the plan you are following is provided from a credible source, and you can even run it through with your family doctor, in order to get their opinion. One example that has worked for people in the past is the ketogenic diet plan to lose weight, which follows the idea of a low carbohydrate diet. Make sure that you are eating several times a day, not just one, and always think about more than short-term results.

Emotional eating

If you are prone to emotional eating or consuming food when under stress, you need to learn how to control the urge in these types of situations. The chances are that you will also opt for food that isn’t healthy or ‘comfort food’. The next time you get into an argument with a loved one or feel stressed at work, consider taking a short walk outside or engaging in another activity to take your mind off, as opposed to grabbing a bowl of chips and ice-cream. You will be thankful for your choices later.


Exercise goes hand-in-hand with diet, and you will not be able to maintain your ideal body image if your entire exercise routine involves you walking to and from the fridge. There is a fitness plan for everyone, no matter how busy your life is. Whether you exercise in your living room, at a gym, go for morning or evening walks or involve yourself in another type of recreational sport, you should make a habit of keeping active for at least a few minutes a day.

Positive reinforcements

Every decision that you make is due to the fact that you set your mind on it. Your thought process has a huge influence on how you lose weight, and it is important to give yourself positive reinforcements along the way. It is easy to look in the mirror and be unhappy with what you see. However, the more negative thoughts that enter your mind, the harder it will be for you to be happy and achieve any goals that you set for yourself.

Changing your habits

Choosing to maintain a healthy weight is also a step towards healthier habits, and you need to give yourself time to achieve it. As you may have already heard, nothing good is achieved overnight. When you are aiming to change the course of your everyday routine, you must stay motivated by determining why it was you started in the first place. In this case, why is it that you started adopting a weight loss plan? There is no such thing as perfection, but you must live your best life by making healthy choices, thus allowing you to live longer and be happier.

Get family and friends involved

Any plan, if done with friends and family, will be much easier to follow through. For instance, setting aside time to work out every single day can appear to be a cumbersome task, especially if you are finding it hard to stay motivated. The more people that you recruit to make meal plans with you, exercise and so on, the more fun it will be to practice your new habits. No to mention, everyone would be healthier as a result of it.

Set goals for yourself

It is incredibly important to set weight loss goals for yourself and ensure that they are also realistic in nature. For instance, if you have an upcoming event that you want to look good for, that is a good enough reason to start, but also make sure that you are not doing anything that will negatively impact your health only to slim down for a single night. As already mentioned, weight maintenance is not about a short-term fix but instead changing your everyday eating habits for the better.

People who achieve their weight loss goals will feel accomplished – and as you should! Feeling good and looking your best can brighten anyone’s day and maintaining a good weight for your body type will also improve your overall health. Keep in mind that if a certain diet plan or exercise routine is not working for you, and is making you feel worse than before, you will need to switch gears. Still, there is nothing like putting on a perfectly fitted dress when you have reached your desired physique or wearing a newly tailored suit that fits you like a glove. Weight loss should never be a short and fleeting thought that enters your mind. Rather, it must be a long-term change to your everyday habits that will help you make better choices and improve your quality of life in the process.

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This post may contain affiliate links, which means I might receive a small commission if you make a purchase using this link.
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Restricting Intake Of Calories Using a Keto Diet

How To Make The Most Of Those Ingredients That Get The Keto Diet?

Love for the keto diet is still going strong today!

Keto diet is a diet like no other. Combining the power of restricting calorie intake with the amazing benefits of nutritional ketosis, it is really a great and effective way to improve overall health and, of course, lose weight!

Although it might be a bit demanding in terms of monitoring like using strips for your urine to make sure that you are in ketosis, it indeed provides amazing results.

If you want to make the most out the ingredients used in your keto diet in order to bring more benefits, then here are some valuable tips for you:

  1. Choose Healthy Eggs

Eggs are a popular staple in a keto diet regimen. This superfood offers great health benefits that go beyond losing weight— from its antioxidant properties to keeping blood sugar level stable.

eggs of many colors

A large egg contains only less than 6 grams of protein and 1 gram of carbs which makes it a perfect Keto-friendly food. If you would like to find the healthiest egg possible, then seek out egg farmers which give their chickens access to pasture where they can soak up in the sun and eat plenty of insects.

  1. Use Olive in Raw Form

Containing only 2 grams of total carbs, olive oil contains numerous health-promoting compounds and is a must-have seasoning for most keto foods.

However, some fats in olive oil can become rancid when they are exposed to temperatures that are higher than 375° Fahrenheit. So, it is best that you cook with it in a low temperature or just it in its eat raw form. You can put it on your vegetables and salads in order to add some extra healthy fats to your keto meal as well as increasing the absorption of fat-soluble vitamins from veggies.

  1. Choose fatty poultry, fish and red meat with skin on

In order to stay in ketosis, you need enough healthy fats in your body. Therefore, you should go with fatty red meat cuts from bison, beef, and lambs; fatty fish like an eel, sardines, mackerel, herring and salmon; and poultry such as turkey, duck, and chicken with their skins not remove.


Also, in order to get the most benefits from your meat, go for 100% grass-fed pasture-raised poultry and red meat. These have healthier ratios of omega 6 to omega 3 fats and is loaded with more antioxidants than grain-fed animals.

  1. Use vegetables to transport fat

Neglecting vegetables is a major mistake by most keto diet beginners. However, vegetables are an important part of a healthy diet. There are numerous options that are high in fibers and low-carb vegetables which you can enjoy during a keto diet. Plus, you can use them as a transportation for fats in order to maximize the effects of your keto diet.

Pick a low-carb veggie such:

  • Bok Choy
  • Brussels sprouts
  • Cabbage
  • Asparagus
  • Radish
  • Mushrooms
  • Cucumber
  • Broccoli
  • Cauliflower
  • Celery
  • Zucchini
  • Leafy greens like arugula, romaine, kale, and spinach

Then, you can add high-fat dressings such as pumpkin seed oil, MCT oil or extra virgin avocado or olive oil in order to still be in line with your keto rules. You can also add more fatty ingredients such as mayonnaise, tahini, and dairy free yogurt or full-fat dairy.

  1. Be Wary of Dark Chocolates

The dark pleasure of dark chocolates is extremely irresistible and they really go well with Keto diets.  However, this does not mean that you can buy every dark chocolate in the store and eat as much as you want.

Duffy's 72% Dark Chocolate From Honduras

Most chocolate goods contain high net carbs that would remove you out of ketosis real quick! It is really helpful to have strips that check your urine to see if you aren’t out of ketosis. So, when buying chocolates or cocoa products, make sure to read the labels first in order to ensure that there are no extra sugars in it and it has a least amount of carbohydrates per serving.

Related Diet:
Its Never To Late To Learn About the Ketogenic Diet
7 Signs That The Ketogenic Diet is NOT Right For You
Lose Weight in a Short Time Span With The Simple Things