GUIDE & DIET - EASY TO FOLLOW - USN
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EASY TO FOLLOW
GUIDE & DIET
|1
HOW TO COUNT
CALORIES
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
1g= PROTEIN
4 calories 4 calories
or 17 kJ or 17 kJ
FAT ALCOHOL
FIBRE
9 calories 7 calories
or 37 kJ 4 calories or 29 kJ
or 17 kJ
|2
THE KETO DIET REQUIRES A RATIO OF 70% CALORIES
FROM FAT, 20% CALORIES FROM PROTEIN AND 10%
CALORIES FROM CARBS
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 fat
PER 34g SERVING
10g protein = 40 calories (21%)
15,4g fat = 138 calories (71%)
4,1g carbs = 16,4 calories (8%)
|3
WHAT IS THE KETO
DIET & THE BENEFITS?
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 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.
KETO BENEFITS
ASSISTS WITH RAPID MAY INCREASE MAY SUPPORT BLOOD
WEIGHT LOSS BY LEVELS OF “GOOD” GLUCOSE CONTROL
BURNING FAT HDL CHOLESTEROL AND INCREASES
INSTEAD OF CARBS^ INSULIN SENSITIVITY
HELPS CONTROL MAY REDUCE “BAD” LDL INCREASES ENERGY
YOUR APPETITE CHOLESTEROL LEVELS & MENTAL CLARITY
EFFECTIVE WEIGHT LOSS
^MOST EFFECTIVE WHEN USED IN CONJUNCTION WITH A KILOJOULE-CONTROLLED EATING & TRAINING PLAN
SUPPORT
|4
HOW TO GET
INTO KETOSIS
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.
EAT LESS THAN
MOVE
MORE
20 g NET OFTEN
CARBS EXERCISE HAS
PER DAY SHOWN TO SPEED
UP KETOSIS
STOP
MONITOR WORRYING
YOUR ABOUT FAT
PROTEIN EAT
INTAKE MORE
PER YOUR
MACRO NUTRIENTS
FAT
DRINK MORE AVOID
WATER SNACKING
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.
|5
HOW TO CALCULATE
NET CARBS DID YOU
Net carbs are the carbs that have an effect on Ketosis. It is important KNOW?
USE THIS
to calculate your carbs and make sure you stay under 20g of Net
Sugar alcohols, also called Polyols, are low kilojoule
sugar free sweeteners
carbs per day.
FORMULA
DID YOU
KNOW?
Sugar alcohols, also called Polyols, are low kilojoule
DIFFERENT TYPES OF
SUGAR ALCOHOLS
1. SORBITOL
2. MANNITOL
5. XYLITOL
6. ISOMALT
sugar free sweeteners 3. MALTITOL 7. ERYTHRITOL
USE THIS
4. LACTITOL
TOTAL
CARBS
DIETARY
FIBRE OF
DIFFERENT TYPES - - SUGAR
FORMULA
ALCOHOLS/ POLYOLS
9 g9 g
SUGAR ALCOHOLS
TOTAL
- DIETARY
- SUGAR
USE THIS
CARBS FIBRE ALCOHOLS/ POLYOLS
1. SORBITOL 5. XYLITOL
19 g -
FORMULA 2,5 g - 7,5
2. MANNITOL
3. MALTITOL
19g =
g - 2,5 g 6. ISOMALT
7. ERYTHRITOL
- 7,5 g =
NET CARBS
NET CARBS
4. LACTITOL
TYPICAL NUTRITIONAL INFORMATION
Serving size: 1 Bar (50 g)
*%NRV *%NRV
TOTAL
CARBS - DIETARY
FIBRE - SUGAR
ALCOHOLS/ POLYOLS Energy
PER 100 g PER 50 g
1725 kJ 862 kJ Total fat
PER 100 g PER 50 g
21,8 g 10,9 g
9g
Protein 20,4 g 10,2 g 18 % of which Saturated 13,7 g 6,9 g
Trans 0g 0g
TYPICAL NUTRITIONAL INFORMATION Total Carbohydrate
of which total Sugar
38 g
16,6 g
19 g
8,3 g
Monounsaturated 7,1 g 3,6 g
- 1 2,5
19 g size: g g)- 7,5 g =
Polyunsaturated 1,0 g 0,5 g
(sucrose,glucose,
Serving Bar (50 NET CARBS
fructose, lactose)
Polyols 14,9 g 7,5 g
Dietary Fibre**
Total Sodium
4,9 g
87 mg
2,5 g
44 mg
*%NRV *%Nutrient Reference Values (NRVs) for individuals 4 years and older (2010)
** AOAC 991.43 method of analysis *%NRV
PER 100 g PER 50 g PER 100 g PER 50 g
TYPICAL NUTRITIONAL INFORMATION
Energy
Serving size: 1 Bar (50 g) 1725 kJ 862 kJ Total fat 21,8 g 10,9 g
*%NRV *%NRV
Protein
PER 100 g PER 50 g
20,4 g
PER 100 g PER 50 g
10,2 g10,9 g 18 % of which Saturated 13,7 g 6,9 g
Energy 1725 kJ 862 kJ Total fat 21,8 g
Protein 20,4 g 10,2 g 18 % of which Saturated 13,7 g 6,9 g Trans 0g 0g
Total Carbohydrate 38 g
Trans 019g g 0g
Total Carbohydrate 38 g 19 g
Monounsaturated 7,1 g 3,6 g Monounsaturated 7,1 g 3,6 g
of which total16,6Sugar
of which total Sugar
(sucrose,glucose,
g 8,3 g
16,6 g
Polyunsaturated 8,3
1,0 g g0,5 g
fructose, lactose) Dietary Fibre** 4,9 g 2,5 g Polyunsaturated 1,0 g 0,5 g
(sucrose,glucose,
Polyols 14,9 g 7,5 g Total Sodium 87 mg 44 mg
** fructose,
AOAC 991.43 methodlactose)
*%Nutrient Reference Values (NRVs) for individuals 4 years and older (2010)
of analysis
Dietary Fibre** 4,9 g 2,5 g
Polyols 14,9 g 7,5 g Total Sodium 87 mg 44 mg
*%Nutrient Reference Values (NRVs) for individuals 4 years and older (2010)
** AOAC 991.43 method of analysis
|6
15 IMPORTANT
KETO TIPS
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.
|7
KETO EATING
PLANFOR MEN & WOMEN
7-DAY LOW-CARB, HIGH-FAT
& MODERATE-PROTEIN EATING PLAN
PART OF SA’S MOST SUCCESSFUL
12-WEEK WEIGHT LOSS PROGRAM
KETOGENIC
EATING PLAN
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.
THE EATING PLAN MAINLY CONSISTS OF FOOD SUCH AS:
Avocado, nuts, healthy oils (including MCT oil)
Non-starchy vegetables
Protein such as red meat, chicken, fish, eggs and cheese
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
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.
|9
THE ROLE OF
SUPPLEMENTS IN
YOUR EATING PLAN
The 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.
ACTIVATE KETOSIS
Kick-start your day by increasing your metabolic rate
Activates fat-burning & elevate feel-good energy
Supports blood glucose & controls appetite
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)
| 10FUEL KETOSIS
This fat fills you up and provides your body with energy
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
| 11MEAL
PREP
Plan ahead and avoid
life’s little surprises
Before 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
FASTING
Only 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.FOOD EXCHANGE LIST
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.
10% CARBS
70% FAT
20% PROTEIN
| 13FOOD EXCHANGE
LIST
NON-STARCHY NUTS PROTEIN
VEGETABLES
1 serving approx. 105kJ 1 serving approx. 190kJ 1 serving approx. 630kJ
(25 calories) (45 calories) (150 calories)
Carbs 5g Carbs 0g Carbs 0g
Protein 1-2g Protein 1g Protein 14g
Fat 0g Fat 5g Fat 1-9g
A 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.
Artichoke Serving Serving
Leeks Almonds 6 Chicken,
Arugula Almond butter 1 ½ Tablespoon white or dark meat 120-150g
Lettuce, all Brazil nuts 3 Eggs, whole 2
Asparagus
Microgreens Cashews 6 Egg whites 1 cup
Mushrooms Chia seeds 1 Tablespoon Fish
Bok Choy Coconut, dried 1 ½ Tablespoon - Salmon 100-120g
Okra Flaxseeds, ground 1 ½ Tablespoon - Hake & other
Broccoli Hazelnuts 5 white fish 100-120g
Onions Hemp seeds 1 Tablespoon - Herring 100-120g
Brussels sprouts Macadamia 3 - Mackerel 100-120g
Parsley - Sardines 100-120g
Cabbage Nut & seed butter ½ Tablespoon
Peppers, all Peanuts 10 - Trout 100-120g
Radicchio Pecan halves 4 - Tuna
Cauliflower Pine nuts 1 Tablespoon Canned, chunk light or solid light
Radishes Pistachios 16 (in water or oil) 120-150g
Celeriac root Pumpkin seeds 1 Tablespoon - Yellowtail 120-150g
Salsa Sesame seeds 1 Tablespoon Lamb,
Celery - Leg 90g
Scallions Soy nuts 2 Tablespoons
Chard/Swiss chard Sunflower seeds 1 Tablespoon - Chop 90g
Sea vegetables Walnut halves 4 - Lean roast 90g
Chives - Liver 90g
Shallots Pork, tenderloin 90g
Cilantro Sausage varies
Cucumbers Shellfish
Spinach (shrimp, crab, lobster, clams,mussels,
Eggplant oysters, scallops) 120-150g
Sprouts, all
Squash (delicta, pumpkin, Turkey, white or
spaghetti, yellow, zucchini) dark meat 100-150g
Escarole Venison/Game 100-150g
Tomato Bacon 2 slices
Fennel Beef 100-150g
Turnips Cheese
Vegetables, fermented - Cottage ¾ cup
Greens (beet, collard, dandelion, - Feta 60g
kale, mustard, turnip)
Water chestnuts - Goats cheese 60g
Horseradish - Ricotta cup
Watercress
Kohlrabi
| 14DAIRY FATS & OILS CONDIMENTS
1 serving approx. 1 serving approx. 190kJ
100-150 calories (45 calories)
Carbs 12g Carbs 0g
Protein 8g Protein 0g
Fat 5-8g Fat 5g
Full Fat/ Full cream
recommended
Serving Serving Cacao (powder/nibs)
Kefir, plain 1 cup MCT powder ½ Tablespoon Carob
Milk 1 cup Miso
Yoghurt, MCT oil 1 teaspoon Blackstrap molasses
- Plain ½ cup Avocado 2 Tablespoons Mustard (sugar free)
- Unsweetened full fat/ Butter 1 Tablespoon Bone broth
whole milk ½ cup Coconut milk, regular 1 ½ Tablespoon Salsa (unsweetened)
- Greek ½ cup Flavoured extracts (e.g. almond,
Cream 1 teaspoon
vanilla)
Cream cheese 1 Tablespoon Garlic
Cooking oils: 1 teaspoon Spices, all fresh or dried (e.g. chili
Coconut (virgin), powder cardamom, cinnamon, cumin,
grapeseed, olive, curry, garlic powder, ginger powder,
sesame onion powder or flakes, paprika,
Salad Oils: 1 teaspoon pepper, turmeric etc.)
Almond, avocado, Ginger
canola, flaxseeds, Herbs, all fresh or dried
grape seed, Vinegars (unsweetened)
hemp seed, olive, Horseradish
pumpkin seed, Apple cider vinegar
high-oleic safflower Hot sauce (unsweetened)
and sunflower, Balsamic vinegar
sesame, walnut Lemon
Olives, black or green 8 Red wine or white wine vinegar
Salad dressing: 1 Tablespoon Lime
Made with quality Liquid Amino acid
oil
Allowed beverages
Water
Coffee/Espresso
Tea (Green/Rooibos/English)
Caffeine-free herbal teas (mint,
chamomile, etc.)
Sparkling water (unsweetened)
| 15MONDAY - DAY 1
KETO 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
KICK-START PLAN
BREAKFAST
1-2 boiled eggs (Squash with fork & add USN® MCT oil)
Season with course pink Himalayan salt & Tabasco
15ml USN® KETO MCT oil
E AT I N G P L A N
FOR MEN & WOMEN 30 MIN PRIOR
1-3 capsules USN® KETO FAT BURN
TO LUNCH
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,
LUNCH
green beans (2 cups)
Add mixed pumpkin & sunflower seeds (1 Tbsp) and apple
cider vinegar
Add 15ml USN® KETO MCT oil
SNACK 1 Serving USN® KETO Meal Shake OR 1 Serving USN® BlueLab™
(OPTIONAL)
Whey with 15ml USN® KETO MCT oil added
POST- Take 1 tsp of USN® KETO Alkaline Powder on an empty
EXERCISE
stomach after exercise
STEP 1 STEP 2 STEP 3 STEP 4
ACTIVATE ENERGISE + MAXIMIZE FUEL SUPPORT
KETOSIS KETOSIS KETOSIS KETOSIS
Chicken strips (120-150g raw weight), pan fried in olive oil &
DINNER
herbs
YOUR 4-STEP KETO SOLUTION Stir fried vegetables (2 cups)
Add 15ml USN® KETO MCT oil
THURSDAY - DAY 4 FRIDAY - DAY 5
30 MIN
1 Scoop USN® KETO BHB salts 1 Scoop USN® KETO BHB salts
30 MIN
PRIOR TO OR 1 tsp USN® KETO Alkaline Powder PRIOR TO OR 1 tsp USN® KETO Alkaline Powder
BREAKFAST BREAKFAST
1-3 capsules USN® KETO FAT BURN 1-3 capsules USN® KETO FAT BURN
BREAKFAST
BREAKFAST
1-2 boiled eggs (Squash with fork & add USN® MCT oil) 1-2 boiled eggs (Squash with fork & add USN® MCT oil)
Season with course pink Himalayan salt & Tabasco Season with course pink Himalayan salt & Tabasco
15ml USN® KETO MCT oil 15ml USN® KETO MCT oil
30 MIN PRIOR 30 MIN PRIOR
TO LUNCH 1-3 capsules USN® KETO FAT BURN TO LUNCH 1-3 capsules USN® KETO FAT BURN
Chicken drumsticks (2-3 medium) roasted with skin
Biltong, 50-70g Roasted baby marrow (1 cup) with parmesan (1 Tbsp)
LUNCH
LUNCH
Greek salad (2 cups) with olive oil dressing (1 Tbsp) and apple Bell pepper & celery salad (1 cup)
cider vinegar Add olive oil/MCT oil & apple cider vinegar dressing
Add 15ml USN® KETO MCT oil Add 15ml USN® KETO MCT oil
SNACK
1 Serving USN® KETO Meal Shake OR 1 Serving USN® BlueLab™ (OPTIONAL) Roasted & salted nuts (50g)
SNACK
(OPTIONAL)
Whey with 15ml USN® KETO MCT oil added
POST- Take 1 tsp of USN® KETO Alkaline Powder on an empty stom-
POST- Take 1 tsp of USN® KETO Alkaline Powder on an empty EXERCISE
ach after exercise
EXERCISE
stomach after exercise
Meatballs, 3 medium (120-150g)
Grilled lamb chops (150g raw weight with bone) Hubbard squash (1 cup cooked)
DINNER
DINNER
½ Gem squash Add 15ml USN® KETO MCT oil
Serve with butter Braised cabbage (1 cup) in cumin & olive oil
Coleslaw with cabbage & celery (1 cup) with olive oil
mayonnaise
Add 15ml USN® KETO MCT oil
*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.TUESDAY - DAY 2 WEDNESDAY - DAY 3
1 Scoop USN® KETO BHB salts 30 MIN
1 Scoop USN® KETO BHB salts
30 MIN
PRIOR TO OR 1 tsp USN® KETO Alkaline Powder PRIOR TO OR 1 tsp USN® KETO Alkaline Powder
BREAKFAST BREAKFAST
1-3 capsules USN® KETO FAT BURN 1-3 capsules USN® KETO FAT BURN
BREAKFAST
BREAKFAST
Repeat day 1 OR
Full cream or double cream unsweetened yoghurt (100g) Egg scramble: 1-2 large eggs,
Add chia seeds & almond slivers mix (2 Tbsp) ½ cup baby spinach
Add 15ml USN® KETO MCT oil Pan fry in butter
15ml USN® KETO MCT oil
30 MIN PRIOR
TO LUNCH 1-3 capsules USN® KETO FAT BURN
30 MIN PRIOR
TO LUNCH 1-3 capsules USN® KETO FAT BURN
Beef strips (120-150g raw weight), pan fried in olive oil
Season with course pink Himalayan salt & herbs
LUNCH
Broccoli & cauliflower steamed (2 cups)
Add 15ml USN® KETO MCT oil Chicken strips (120-150g raw weight), pan fried in olive oil
LUNCH
½ Avocado, served with course pink Himalayan salt and apple Season with course pink Himalayan salt & herbs
cider vinegar Stir fried green beans & onions (1 cup)
Add 15ml USN® KETO MCT oil
SNACK 1 Serving USN® KETO Meal Shake OR 1 Serving USN® BlueLab™
(OPTIONAL)
Whey with 15ml USN® KETO MCT oil added SNACK
(OPTIONAL) Roasted & salted nuts (50g)
POST- Take 1 tsp of USN® KETO Alkaline Powder on an empty
EXERCISE
stomach after exercise POST- Take 1 tsp of USN® KETO Alkaline Powder on an empty
EXERCISE
stomach after exercise
Beef mince (120-150g raw weight), stir fried in olive oil
Season with course pink Himalayan salt & herbs
DINNER
Pan fried fish (120-150g raw weight) in olive oil
Serve on cauliflower rice (1 cup)
DINNER
with herb & course pink Himalayan salt seasoning
Tomato, celery and herb bolognaise (1 cup) Braised spinach, tomato, bell peppers,
Add 15ml USN® KETO MCT oil mushrooms (1 cup)
Sautéed green beans (½ cup) Add 15ml USN® KETO MCT oil
SATURDAY - DAY 6 SUNDAY - DAY 7
30 MIN
PRIOR TO
1 scoop USN® KETO BHB salts OR 1 tsp USN® KETO Alkaline 30 MIN
PRIOR TO
1 scoop USN® KETO BHB salts OR 1 tsp USN® KETO Alkaline
BREAKFAST Powder BREAKFAST Powder
BREAKFAST
BREAKFAST
Egg omelette: 2 large eggs, Smoked salmon (50-90g)
fill with swiss chard & mushrooms Serve with 1 whole avocado & 4-5 cherry tomatoes
15ml USN® KETO MCT oil Season with course pink Himalayan salt & herbs
30 MIN PRIOR 30 MIN PRIOR
TO LUNCH TO LUNCH
1 tin tuna in water, drained Chicken strips (120-150g raw), OR chicken breast
LUNCH
Add 2 Tbsp cream cheese, pan fried in oilve oil & herbs
LUNCH
1 Tbsp mayonnaise Stir fried vegetables (1 cup)
Add 1 grated radish, 1 celery stick & 1 Tbsp chopped spring Add 15ml USN® KETO MCT oil
onion & apple cider vinegar
2 seed crackers
Add 15ml USN® KETO MCT oil SNACK 1 Serving USN® KETO Meal Shake OR 1 Serving USN® BlueLab™
(OPTIONAL)
Whey with 15ml USN® KETO MCT oil added
SNACK 1 Serving USN® KETO Meal Shake OR 1 Serving USN® BlueLab™ POST- Take 1 tsp of USN® KETO Alkaline Powder on an empty
EXERCISE
(OPTIONAL)
Whey with 15ml USN® KETO MCT oil added stomach after exercise
POST- Take 1 tsp of USN® KETO Alkaline Powder on an empty
EXERCISE
stomach after exercise Pan fried fish (120-150g portion raw) in
1 tsp olive oil with herb & course pink Himalayan salt seasoning
DINNER
Greek salad (2 cups) with olive oil/MCT oil & apple cider vinegar
DINNER
2 Chicken thighs (medium), roasted with skin dressing
Cauliflower mash (1 cup) Add 15ml USN® KETO MCT oil
Add 15ml USN® KETO MCT oil
Cucumber & feta salad with apple cider vinegar
| 174-STEP
KETO
SOLUTION
YOUR DAILY SUPPLEMENT PLAN
1 2 3 4
ACTIVATE ENERGISE + FUEL SUPPORT
KETOSIS MAXIMIZE KETOSIS KETOSIS KETOSIS
FAT BURN^ CAPSULES BHB SALTS MCT OIL & MEAL SHAKE ALKALINE POWDER
^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.
| 18USN® KETO FAT BURN CAPSULES
STEP
ACTIVATE
1 KETOSIS
INCREASED ENERGY.
CATALYST TO BURN FAT.
APPETITE KETOSIS BURN^ NATURALLY
GLUTEN FREE
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.
^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.
| 19USN® KETO BHB SALTS
STEP
ENERGISE + MAXIMIZE
2 KETOSIS
CARB-FREE
ENERGY SOURCE.
ENERGY KETOSIS BURN^ NATURALLY
GLUTEN FREE
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.
| 20USN® KETO MCT OIL
STEP
FUEL
3 KETOSIS
INCREASE FAT
UPTAKE TO BOOST
KETONE LEVELS.
APPETITE KETOSIS BURN^ NATURALLY
GLUTEN FREE
This fat fills you up & provides your body with energy. It boosts
the creation of Ketones to be utilized as energy. MCT OIL can help
you stay in the fat-burning state known as Ketosis.
^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.
| 21USN® KETO MEAL SHAKE
STEP
FUEL
3 KETOSIS
KETOGENIC
FILLING SHAKE.
ENERGY KETOSIS LEAN MUSCLE APPETITE
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.
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.
| 22USN® KETO ALKALINE POWDER
STEP
SUPPORT
4 KETOSIS
TO ASSIST WITH ACID &
ALKALINE BALANCE.
pH
ENERGY pH BALANCE MUSCLE NATURALLY
RECOVERY GLUTEN FREE
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.
| 23FOR MORE
INFO
Get in contact with our team of experts for any
direct support & guidance during your weight loss journey.
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