guide & diet - usn

EASY TO FOLLOW

GUIDE & D IET

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SO WHERE DO CALORIES & KILOJOULES FIT IN?Just like distance can be measured in different units like centimetres or kilometres, energy can also be measured in different units. Calories and kilojoules measure the same thing - energy. These units can be used to measure the amount of energy within food or how much energy your body is expending in a day.

1 calorie = 4,2 kilojoules

CARBS

4 caloriesor 17 kJ

PROTEIN

4 caloriesor 17 kJ

FAT

9 caloriesor 37 kJ

ALCOHOL

7 caloriesor 29 kJ

1g=

HOW TO COUNT CALORIES

FIBRE

4 caloriesor 17 kJ

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EXAMPLE OF THE NUTRIENT DISTRIBUTION ON A 1500 CAL. DIET 70% CALORIES FROM FAT = 1 050 calories (9cal/gram) = 117g fats/oils per day in total

20% CALORIES FROM PROTEIN = 300 calories (4cal/gram) = 75g protein per day in total

10% CALORIES FROM CARBS = 150 calories (4cal/gram) = 37g carbs/fibre per day in total (this should include all your fibre and should ideally be mostly fibre from green leafy vegetables or carbs naturally in other foods like avocado, nuts etc.)

ALSO TAKE IN CONSIDERATION THAT PROTEIN SOURCES AREN’T 100% PROTEIN

EXAMPLE: 100g CHICKEN BREASTS = 30-35g protein, 3,5g fat and zero carbs

100g BEEF STEAK = 25-30g protein and 15g fat and zero carbs

100g EGGS (WHOLE) = 13g protein, 11g fat and 1,1g carbs

100g STEAMED BROCCOLI = 2g protein, 2,5g fat, 7g carbs total (of which 3,5g is fibre)

100g USN® ZERO CARB ISOPRO = 86g protein, 2g fat, 0,9g carbs

100g USN® BLUELABTM WHEY = 73,5g protein, 6,2g fat, 8,9g carbs

100g USN® BLUELABTM PLANT PROTEIN = 65g protein, 13g carbs, 4g fat

100g USN® KETO MEAL SHAKE = 30g protein, 12g carbs, 45,3g fatPER 34g SERVING10g protein = 40 calories (21%)15,4g fat = 138 calories (71%)4,1g carbs = 16,4 calories (8%)

THE KETO DIET REQUIRES A RATIO OF 70% CALORIES FROM FAT, 20% CALORIES FROM PROTEIN AND 10% CALORIES FROM CARBS

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WHAT IS THE KETO DIET?The Ketogenic Diet, known as the Keto Diet, is a low-carb, high-fat &moderate-protein diet that puts your body in a fat-burning state: Ketosis. Ketosis, a metabolic process, occurs when your body doesn’t have enough glycogen (stored glucose) to utilise as energy due to your reduced carb intake. Fat stores will then be burned for energy instead of glucose.

As a result, Ketones will form, which serve as an alternative source of energy for the brain, heart & muscle. This continuous process of staying in Ketosis rapidly increases the amount of fat you burn during rest, daily activity & exercise helping you burn more fat & lose more weight.

BURN FAT INSTEAD OF CARBS FOR ENERGY & RAPIDLY INCREASE THE AMOUNT OF FAT YOU BURN TO LOSE MORE WEIGHT.

WHAT IS THE KETO DIET & THE BENEFITS?

EFFECTIVE WEIGHT LOSS

INCREASES ENERGY & MENTAL CLARITY

MAY REDUCE “BAD” LDLCHOLESTEROL LEVELS

HELPS CONTROLYOUR APPETITE

MAY SUPPORT BLOOD GLUCOSE CONTROL

AND INCREASESINSULIN SENSITIVITY

MAY INCREASELEVELS OF “GOOD” HDL CHOLESTEROL

ASSISTS WITH RAPID WEIGHT LOSS BY

BURNING FATINSTEAD OF CARBS^

^MOST EFFECTIVE WHEN USED IN CONJUNCTION WITH A KILOJOULE-CONTROLLED EATING & TRAINING PLAN

KETO BENEFITS

SUPPORT | 4

EAT LESS THAN20 g NETCARBSPER DAY

MONITOR YOUR PROTEIN INTAKEPER YOUR MACRO NUTRIENTS

STOP WORRYING ABOUT FATEAT MORE FAT

MOVE MORE OFTENEXERCISE HAS SHOWN TO SPEED UP KETOSIS

DRINK MOREWATER

AVOIDSNACKING

It typically takes 2–4 days to enter Ketosis if you eat fewer than 50 grams of carbs per day. However, some people may take longer depending on factors like physical activity level, age, metabolism, and carb, fat, and protein intake.

The USN® KETO guide will help you every step of the way to Activate, Maximize and Fuel Ketosis to rapidly increase the amount of fat you burn and lose more weight.

HOW TO GET INTO KETOSIS

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Net carbs are the carbs that have an effect on Ketosis. It is important to calculate your carbs and make sure you stay under 20g of Net carbs per day.

HOW TO CALCULATE NET CARBS

USE THIS

FORMULA

PER 50 gPER 100 g *%NRV

18 %

7,5 g14,9 g

19 g8,3 g

38 g16,6 g

862 kJ

10,2 g

1725 kJ

20,4 g

Total Carbohydrate of which total Sugar (sucrose,glucose, fructose, lactose)Polyols

*%Nutrient Reference Values (NRVs) for individuals 4 years and older (2010)** AOAC 991.43 method of analysis

Energy

Protein

Serving size: 1 Bar (50 g)TYPICAL NUTRITIONAL INFORMATION


10,9 g6,9 g

0 g3,6 g0,5 g

21,8 g13,7 g

0 g7,1 g

1,0 g

Total fat of which Saturated Trans Monounsaturated Polyunsaturated

2,5 g

44 mg

4,9 g

87 mg

Dietary Fibre**

Total Sodium

=7,5 g2,5 g --19 g9 g

NET CARBS

SUGARALCOHOLS/ POLYOLS

DIETARYFIBRE --TOTAL

CARBS

USE THIS

FORMULA


18 %

7,5 g14,9 g

19 g8,3 g

38 g16,6 g

862 kJ

10,2 g

1725 kJ

20,4 g



Energy

Protein



10,9 g6,9 g

0 g3,6 g0,5 g

21,8 g13,7 g

0 g7,1 g

1,0 g


2,5 g

44 mg

4,9 g

87 mg

Dietary Fibre**

Total Sodium

=7,5 g2,5 g --19 g9 g

NET CARBS



CARBS

USE THIS

FORMULA


18 %

7,5 g14,9 g

19 g8,3 g

38 g16,6 g

862 kJ

10,2 g

1725 kJ

20,4 g



Energy

Protein



10,9 g6,9 g

0 g3,6 g0,5 g

21,8 g13,7 g

0 g7,1 g

1,0 g


2,5 g

44 mg

4,9 g

87 mg

Dietary Fibre**

Total Sodium

=7,5 g2,5 g --19 g9 g

NET CARBS



CARBS

DID YOUKNOW?Sugar alcohols, also called Polyols, are low kilojoule sugar free sweeteners

DIFFERENT TYPES OFSUGAR ALCOHOLS

5.

6.

7.

XYLITOL

ISOMALT

ERYTHRITOL

1.

2.

3.

4.

SORBITOL

MANNITOL

MALTITOL

LACTITOL

DID YOUKNOW?Sugar alcohols, also called Polyols, are low kilojoule sugar free sweeteners

DIFFERENT TYPES OFSUGAR ALCOHOLS

5.

6.

7.

XYLITOL

ISOMALT

ERYTHRITOL

1.

2.

3.

4.

SORBITOL

MANNITOL

MALTITOL

LACTITOL

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USE THIS

FORMULA


18 %

7,5 g14,9 g

19 g8,3 g

38 g16,6 g

862 kJ

10,2 g

1725 kJ

20,4 g



Energy

Protein



10,9 g6,9 g

0 g3,6 g0,5 g

21,8 g13,7 g

0 g7,1 g

1,0 g


2,5 g

44 mg

4,9 g

87 mg

Dietary Fibre**

Total Sodium

=7,5 g2,5 g --19 g9 g

NET CARBS



CARBS

So, what are the key points to take note of when starting a Keto diet? We have compiled a list of everyday questions regarding the Keto diet:

1. Start simple and plan ahead – get a KETO eating plan & exercise plan that you enjoy.

2. Significantly increase fat intake & limit your carb intake, adhering to the 70/20/10 calorie ratio (70% calories from fat, 20% from protein, 10% from carbs/mostly salads).

3. Maintain a moderate protein intake – too much protein can limit Ketosis. Consuming more than the required amount of protein will turn it into an energy source which will hamper the effect of the fats/oils.

4. Track your macronutrients, especially when starting. Know how many calories you eat.

5. Invest in a food scale – weighing your food can make a big difference if you are trying to lose weight.

6. Getting KETO-adapted takes a few days. Slowly adjust your meals and stick to the KETO guidelines to get you through possible “KETO-flu”.

7. Consume enough vegetables/salads to meet your fibre requirements (mostly green/leafy).

8. Add USN® MCT Oil to your meals to help you meet your fat requirements, stay in Ketosis and stay energized.

9. Make sure your drinks are completely sugar-free and carb-free.10. The KETO diet should always be followed. Having high carbohydrate

foods now and then will hinder Ketosis.11. Try and follow an intermittent fasting regime by not eating anything after

8PM or before 12PM the following morning and exercise on an empty stomach having only water and your KETO Fat Burn capsules.

12. Keep a food journal every now and then to ensure your macronutrients are still on track and explore KETO-friendly recipes and restaurant options.

13. Stay hydrated, use USN® BHB Salts for adequate electrolytes which are vital for all-day energy.

14. Make your favourite foods KETO-friendly and pre-cook your food. Always have MCT oil handy.

15. Balance your increased acidity levels (caused by a KETO diet) by using USN® KETO Alkaline Powder.

15 IMPORTANT KETO TIPS

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7-DAY LOW-CARB, HIGH-FAT & MODERATE-PROTEIN EATING PLAN

PART OF SA’S MOST SUCCESSFUL 12-WEEK WEIGHT LOSS PROGRAM

KETO EATING PLAN

FOR MEN & WOMEN

The Keto eating plan is a very low-carb, high fat plan with a moderate amount of protein. Around 70% of your total energy intake is from fat, 20% from protein and only 10% is from carbohydrates. The goal is to get your body into the metabolic state of Ketosis and then maintain Ketosis.

KETOGENIC EATING PLAN

HOW DOES IT WORK & HOW DOES IT HELP YOU LOSE WEIGHT?Your body normally prefers to use glucose as the main energy source. When you restrict your carbohydrate intake and increase your fat intake drastically, your body eventually shifts from using glucose for energy to using fat for energy. Your body becomes more efficient in using fat as energy. When your body then breaks down fat there is a by-product that forms called Ketones. Your body will produce more and more Ketones and put your body into a state of Ketosis. This happens over a few days.

The Keto eating plan helps you to lose weight by using fat as an energy source and maintaining a state of Ketosis. This diet can also help with satiety and can have a beneficial effect on your appetite. It is very important to be consistent with this meal plan and maintain Ketosis. You should always follow a low carbohydrate intake as carbohydrates can kick your body out of Ketosis. It will have a negative impact if your body needs to switch back and forth between using glucose and fat for energy. Remember to maintain good hydration levels by drinking enough fluids during the day.

THE EATING PLAN MAINLY CONSISTS OF FOOD SUCH AS: Avocado, nuts, healthy oils (including MCT oil) Non-starchy vegetablesProteinsuchasredmeat,chicken,fish,eggsandcheese

YOU WILL BE REQUIRED TO AVOID OR LIMIT: Fruit Starches like grains and tubers (potatoes, sweet potatoes etc.) Starchy vegetables (pumpkin, butternut, carrots etc.) Beans and legumes

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THE ROLE OF SUPPLEMENTS IN YOUR EATING PLANThe biggest deciding factor in a Keto diet is the lifestyle commitment to consume enough fats daily as the results will only appear if you can successfully keep your body in Ketosis.

The USN® KETO range may assist with your dietary needs to support your lifestyle, successfully keep your body in Ketosis and rapidly increase the amount of fat you burn to lose more weight.

ENERGISE + MAXIMIZE KETOSIS Activates Ketosis faster Fuels your muscles & brain whilst on a low-carb diet Your vital stamina & energy source that replaces energy from carbs & sugars (glycogen)

ACTIVATE KETOSIS Kick-start your day by increasing your metabolic rate Activates fat-burning & elevate feel-good energy Supports blood glucose & controls appetite

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FUEL KETOSIS Thisfatfillsyouupandprovidesyourbodywithenergy It boosts the creation of Ketones to be utilized as energy Helps you stay in the fat-burning state of Ketosis

SUPPORT KETOSIS Alkaline Powder helps to balance the acidity of the stomach and allow the body to maintain the fat-as-fuel state

Added L-glutamine to assist with muscle recovery

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MEALPREPPlan ahead and avoid

life’s little surprisesBefore you start your Rapid Fat Loss journey, make sure that you plan and prepare in advance.

Whether you prefer to cook all meals on a Sunday for the week ahead or simply have all ingredients stock-piled in your fridge and cupboards, it is important to decide beforehand what meals you are going to prepare and sticking to it.

Try to avoid shopping on a daily basis as this leaves less time for preparation, exercise and recovery. Do a weekly shop on your rest days, and plan your meals for the week ahead.

ACCELERATE KETOSIS BY ADDING INTERMITTENT FASTINGOnly eating between 12PM and 8PM and fasting the rest of the time while following Keto will help your body deplete its glycogen stores and metabolise body fat for energy. This happens because there is no other source of energy available due to the fasting and will speed up your weight loss process.

Each food category exchange list contains food items which can be interchanged with each other. The serving size of each food is important to note as it is calculated so that the macronutrients per portion are similar.

Remember, some processed foods such as sauces, ready-made meals and spices contain added sugar and gluten. It is always important to check the label on the product to ensure that it is gluten-free if you are following this meal plan. It is recommended to avoid processed foods and sauces as far as possible for best results.

CRITERIA FOR KETO DIET: The standard ketogenic diet contains around 70% of total energy (kJ/calories) from fat, 20% from protein, and 10% from carbohydrates. Alternatively, the classic ketogenic diet can also be thought of as containing a 4:1 ratio of fat to protein and carbohydrates, respectively.

FOOD EXCHANGE LIST

70% FAT

10% CARBS

20% PROTEIN

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1 serving approx. 105kJ (25 calories)Carbs 5gProtein 1-2g Fat 0gA serving of leafy greens is about 2-3 cups. For all other non-starchy vegetables a serving is ½ cup cooked or 1 cup raw.

NON-STARCHY VEGETABLES

NUTS PROTEIN

1 serving approx. 190kJ (45 calories)Carbs 0gProtein 1g Fat 5g

1 serving approx. 630kJ (150 calories)Carbs 0gProtein 14gFat 1-9g

ArtichokeLeeksArugulaLettuce, allAsparagusMicrogreensMushroomsBok ChoyOkraBroccoliOnionsBrussels sproutsParsleyCabbagePeppers, allRadicchioCauliflower RadishesCeleriac root SalsaCeleryScallionsChard/Swiss chardSea vegetables ChivesShallots CilantroCucumbersSpinachEggplantSprouts, allSquash (delicta, pumpkin, spaghetti, yellow, zucchini) EscaroleTomato FennelTurnipsVegetables, fermented Greens (beet, collard, dandelion, kale, mustard, turnip)Water chestnutsHorseradishWatercressKohlrabi

Serving Almonds 6Almond butter 1 ½ TablespoonBrazil nuts 3Cashews 6Chia seeds 1 TablespoonCoconut, dried 1 ½ TablespoonFlaxseeds, ground 1 ½ TablespoonHazelnuts 5Hemp seeds 1 TablespoonMacadamia 3Nut & seed butter ½ TablespoonPeanuts 10Pecan halves 4Pine nuts 1 TablespoonPistachios 16Pumpkin seeds 1 TablespoonSesame seeds 1 TablespoonSoy nuts 2 Tablespoons Sunflower seeds 1 TablespoonWalnut halves 4

ServingChicken, white or dark meat 120-150g Eggs, whole 2Egg whites 1 cup Fish - Salmon 100-120g - Hake & other white fish 100-120g - Herring 100-120g - Mackerel 100-120g - Sardines 100-120g - Trout 100-120g - Tuna Canned, chunk light or solid light (in water or oil) 120-150g - Yellowtail 120-150g Lamb, - Leg 90g - Chop 90g - Lean roast 90g - Liver 90gPork, tenderloin 90g Sausage varies Shellfish (shrimp, crab, lobster, clams,mussels,oysters, scallops) 120-150gTurkey, white ordark meat 100-150gVenison/Game 100-150gBacon 2 slices Beef 100-150gCheese - Cottage ¾ cup - Feta 60g - Goats cheese 60g - Ricotta cup

FOOD EXCHANGE LIST

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1 serving approx. 100-150 caloriesCarbs 12gProtein 8gFat 5-8gFull Fat/ Full cream recommended

DAIRY FATS & OILS CONDIMENTS

1 serving approx. 190kJ (45 calories)Carbs 0gProtein 0gFat 5g

Cacao (powder/nibs) CarobMisoBlackstrap molassesMustard (sugar free)Bone broth Salsa (unsweetened)Flavoured extracts (e.g. almond, vanilla)GarlicSpices, all fresh or dried (e.g. chili powder cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder or flakes, paprika, pepper, turmeric etc.) GingerHerbs, all fresh or driedVinegars (unsweetened) HorseradishApple cider vinegarHot sauce (unsweetened)Balsamic vinegarLemonRed wine or white wine vinegarLime Liquid Amino acid

Allowed beverages WaterCoffee/EspressoTea (Green/Rooibos/English)Caffeine-free herbal teas (mint, chamomile, etc.)Sparkling water (unsweetened)

ServingMCT powder ½ TablespoonMCT oil 1 teaspoonAvocado 2 TablespoonsButter 1 TablespoonCoconut milk, regular 1 ½ TablespoonCream 1 teaspoonCream cheese 1 TablespoonCooking oils:

Coconut (virgin), grapeseed, olive, sesame

1 teaspoon

Salad Oils:Almond, avocado, canola, flaxseeds, grape seed, hemp seed, olive, pumpkin seed, high-oleic safflower and sunflower, sesame, walnut

1 teaspoon

Olives, black or green 8Salad dressing:

Made with quality oil

1 Tablespoon

ServingKefir, plain 1 cupMilk 1 cupYoghurt, - Plain ½ cup - Unsweetened full fat/ whole milk ½ cup - Greek ½ cup

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30 MIN PRIOR TO

BREAKFAST

1 Scoop USN® KETO BHB salts OR 1 tsp USN® KETO Alkaline Powder1-3 capsules USN® KETO FAT BURN

1-2 boiled eggs (Squash with fork & add USN® MCT oil)Season with course pink Himalayan salt & Tabasco 15ml USN® KETO MCT oil

30 MIN PRIOR TO LUNCH 1-3 capsules USN® KETO FAT BURN

Biltong, 50-70g Greek salad (2 cups) with olive oil dressing (1 Tbsp) and apple cider vinegarAdd 15ml USN® KETO MCT oil

SNACK(OPTIONAL)

1 Serving USN® KETO Meal Shake OR 1 Serving USN® BlueLab™ Whey with 15ml USN® KETO MCT oil added

POST-EXERCISE

Take 1 tsp of USN® KETO Alkaline Powder on an empty stomach after exercise

Grilled lamb chops (150g raw weight with bone)½ Gem squashServe with butterColeslaw with cabbage & celery (1 cup) with olive oilmayonnaise Add 15ml USN® KETO MCT oil

THURSDAY - DAY 4

BR

EAK

FAST

LUN

CHD

INN

ER

30 MIN PRIOR TO

BREAKFAST

1 Scoop USN® KETO BHB salts OR 1 tsp USN® KETO Alkaline Powder1-3 capsules USN® KETO FAT BURN



Pan fried fish (120-150g raw weight) in olive oil with herb & course pink Himalayan salt seasoning OR 1 tin tuna.Green salad (lettuce, spinach, cabbage leaf mix), cucumber, green beans (2 cups)Add mixed pumpkin & sunflower seeds (1 Tbsp) and apple cider vinegar Add 15ml USN® KETO MCT oil

SNACK(OPTIONAL)


POST-EXERCISE


Chicken strips (120-150g raw weight), pan fried in olive oil & herbsStir fried vegetables (2 cups) Add 15ml USN® KETO MCT oil

MONDAY - DAY 1

BR

EAK

FAST

LUN

CHD

INN

ER

30 MIN PRIOR TO

BREAKFAST

1 Scoop USN® KETO BHB salts OR 1 tsp USN® KETO Alkaline Powder 1-3 capsules USN® KETO FAT BURN



Chicken drumsticks (2-3 medium) roasted with skinRoasted baby marrow (1 cup) with parmesan (1 Tbsp)Bell pepper & celery salad (1 cup)Add olive oil/MCT oil & apple cider vinegar dressing Add 15ml USN® KETO MCT oil

SNACK(OPTIONAL) Roasted & salted nuts (50g)

POST-EXERCISE

Take 1 tsp of USN® KETO Alkaline Powder on an empty stom-ach after exercise

Meatballs, 3 medium (120-150g)Hubbard squash (1 cup cooked) Add 15ml USN® KETO MCT oilBraised cabbage (1 cup) in cumin & olive oil

FRIDAY - DAY 5

BR

EAK

FAST

LUN

CHD

INN

ER

*STIMULANT-FREE DAYS: Your body may become desensitized to ingredients in USN® KETO FAT BURN capsules and may slow down your metabolic process to compensate. In order to prevent this, and for the capsules to maintain full efficiency, it is recommended to cycle your stimulant (caffeine) containing fat burner. Your body should maintain sensitivity, resulting in better weight loss results.

E AT I N G P L A N F O R M E N & W O M E N

KETO KICK-START PLAN

YOUR 4-STEP KETO SOLUTION

ACTIVATE KETOSIS

STEP 1

ENERGISE + MAXIMIZE KETOSIS

STEP 2

FUEL KETOSIS

STEP 3

SUPPORT KETOSIS

STEP 4

30 MIN PRIOR TO

BREAKFAST


Repeat day 1 ORFull cream or double cream unsweetened yoghurt (100g) Add chia seeds & almond slivers mix (2 Tbsp) Add 15ml USN® KETO MCT oil


Beef strips (120-150g raw weight), pan fried in olive oilSeason with course pink Himalayan salt & herbsBroccoli & cauliflower steamed (2 cups) Add 15ml USN® KETO MCT oil½ Avocado, served with course pink Himalayan salt and apple cider vinegar

SNACK(OPTIONAL)


POST-EXERCISE


Beef mince (120-150g raw weight), stir fried in olive oilSeason with course pink Himalayan salt & herbsServe on cauliflower rice (1 cup)Tomato, celery and herb bolognaise (1 cup) Add 15ml USN® KETO MCT oilSautéed green beans (½ cup)

TUESDAY - DAY 2B

REA

KFA

STLU

NCH

DIN

NER

30 MIN PRIOR TO

BREAKFAST


Egg scramble: 1-2 large eggs,½ cup baby spinach Pan fry in butter 15ml USN® KETO MCT oil


Chicken strips (120-150g raw weight), pan fried in olive oilSeason with course pink Himalayan salt & herbsStir fried green beans & onions (1 cup) Add 15ml USN® KETO MCT oil

SNACK(OPTIONAL) Roasted & salted nuts (50g)

POST-EXERCISE


Pan fried fish (120-150g raw weight) in olive oil with herb & course pink Himalayan salt seasoningBraised spinach, tomato, bell peppers, mushrooms (1 cup)Add 15ml USN® KETO MCT oil

WEDNESDAY - DAY 3

BR

EAK

FAST

LUN

CHD

INN

ER

30 MIN PRIOR TO

BREAKFAST

1 scoop USN® KETO BHB salts OR 1 tsp USN® KETO Alkaline Powder

Egg omelette: 2 large eggs, fill with swiss chard & mushrooms15ml USN® KETO MCT oil

30 MIN PRIOR TO LUNCH

1 tin tuna in water, drained Add 2 Tbsp cream cheese, 1 Tbsp mayonnaiseAdd 1 grated radish, 1 celery stick & 1 Tbsp chopped spring onion & apple cider vinegar 2 seed crackers Add 15ml USN® KETO MCT oil

SNACK(OPTIONAL)


POST-EXERCISE


2 Chicken thighs (medium), roasted with skinCauliflower mash (1 cup) Add 15ml USN® KETO MCT oilCucumber & feta salad with apple cider vinegar

SATURDAY - DAY 6

BR

EAK

FAST

LUN

CHD

INN

ER

30 MIN PRIOR TO

BREAKFAST

1 scoop USN® KETO BHB salts OR 1 tsp USN® KETO Alkaline Powder

Smoked salmon (50-90g) Serve with 1 whole avocado & 4-5 cherry tomatoesSeason with course pink Himalayan salt & herbs

30 MIN PRIOR TO LUNCH

Chicken strips (120-150g raw), OR chicken breastpan fried in oilve oil & herbsStir fried vegetables (1 cup)Add 15ml USN® KETO MCT oil

SNACK(OPTIONAL)


POST-EXERCISE


Pan fried fish (120-150g portion raw) in 1 tsp olive oil with herb & course pink Himalayan salt seasoningGreek salad (2 cups) with olive oil/MCT oil & apple cider vinegar dressing Add 15ml USN® KETO MCT oil

SUNDAY - DAY 7

BR

EAK

FAST

LUN

CHD

INN

ER

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ACTIVATEKETOSIS

FAT BURN^ CAPSULES

1ENERGISE +

MAXIMIZE KETOSIS

BHB SALTS

2FUEL

KETOSIS

MCT OIL & MEAL SHAKE

3SUPPORTKETOSIS

ALKALINE POWDER

4

4-STEPKETO

SOLUTIONYOUR DAILY SUPPLEMENT PLAN

^This product is indicated to assist weight loss as part of a weight management programme. Only effective when combined with an energy-restricted eating plan and regular physical activity.

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USN® KETO FAT BURN CAPSULES

INCREASED ENERGY.CATALYST TO BURN FAT.

Kick-start your day by increasing your metabolic rate to activate fat-burning & elevate feel-good energy while decreasing appetite with

key thermogenic ingredients TeaCrine®, ThermozineTM & Caffeine.

APPETITE KETOSIS BURN^ NATURALLY GLUTEN FREE

ACTIVATE KETOSIS1

S T E P


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USN® KETO BHB SALTS

CARB-FREE ENERGY SOURCE.

ENERGY KETOSIS BURN^ NATURALLY GLUTEN FREE

ENERGISE + MAXIMIZE KETOSIS2

S T E P

A breakthrough Ketone energy supplement to fuel your muscles & brain, whilst on a low-carb diet. It activates Ketosis faster & reduces appetite. Your vital stamina & energy source that replaces energy from carbs &

sugars (glycogen).^This product is indicated to assist weight loss as part of a weight management programme.

Only effective when combined with an energy-restricted eating plan and regular physical activity.

| 20

USN® KETO MCT OIL

INCREASE FAT UPTAKE TO BOOST KETONE LEVELS.

Thisfatfillsyouup&providesyourbodywithenergy.Itbooststhe creation of Ketones to be utilized as energy. MCT OIL can help

you stay in the fat-burning state known as Ketosis.

APPETITE KETOSIS BURN^ NATURALLY GLUTEN FREE

FUEL KETOSIS3

S T E P


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USN® KETO MEAL SHAKE

KETOGENIC FILLING SHAKE.

The Meal Shake is optimally formulated on the macronutrient distribution most conducive to a KETO diet. This shake is ideal for

a snack replacement and will keep you feeling fuller for longer.

ENERGY KETOSIS LEAN MUSCLE APPETITE

FUEL KETOSIS3

S T E P

This product is indicated to assist weight loss as part of a weight management programme. Only effective when combined with an energy-restricted eating plan and regular physical activity.

| 22

USN® KETO ALKALINE POWDER

TO ASSIST WITH ACID & ALKALINE BALANCE.

A combination of tissue salts, minerals & seaweed to assist with the body’s acid and alkaline balance. Added L-glutamine to assist with

muscle recovery. Alkaline Powder helps to balance the acidity of the stomach and allow the body to maintain the fat-as-fuel state.

MUSCLE RECOVERY

NATURALLY GLUTEN FREE

ENERGY pH BALANCE

pH

SUPPORT KETOSIS4

S T E P

| 23

Get in contact with our team of experts for any direct support & guidance during your weight loss journey.

FOR MORE

INFO@USNKETO @USNKETO

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