keto eating plan

S I N C E 2 0 0 4

KETO EATING PLAN

FOR WOMEN

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

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

The Keto eating plan is a very low-carb, high fat plan with a moderate amount of protein. Around 75% of your total energy intake is from fat, 20% from protein and only 5% is from carbohydrates. The goal is to get your body into the metabolic state of Ketosis and then maintain Ketosis.

KETOGENIC EATING PLAN

I N T R O D U C T I O N

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

S I N C E 2 0 0 4

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KETOGENIC MEAL PLAN

I N T R O D U C T I O N

YOU SHOULD FOLLOW THIS MEAL PLAN IF YOU:

Prefer high fat, low-carb meals and snacks and don’t mind cutting out carbohydrates.

Have tried multiple low-calorie meal plans in an effort to lose weight but failed (if you want to try a different approach to weight loss).

Feel sluggish and fatigued after eating carbohydrates.

Want to control your appetite better.

Are able to control your blood sugar levels better following a high fat, low-carb diet.

DO NOT FOLLOW THIS MEAL PLAN IF YOU:

Are not able to follow a low-carb, high fat diet and maintain Ketosis full time.

Enjoy having carbohydrate-rich foods such as fruits and wholegrain starches.

Experiencenausea,refluxorgoutwhenconsuming high amounts of fat.

Struggle with low blood sugar levels.

Have any medical conditions that is contraindicated.

Always consult your healthcare practitioner when adjusting your diet, especially if you have any health conditions or concerns or taking prescription medication.

S I N C E 2 0 0 4

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P R E P A R A T I O N

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.

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

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 neutralize the acidity of the stomach and allow the body to maintain the fat-as-fuel state

Added L-glutamine to assist with muscle recovery

GUILT-FREE SOURCE OF ENERGY & SNACKExcellentsourceoffat&fibre Ideal ratio of fat, protein &carbs

ACTIVATE KETOSIS Kick-starts your day by increasing your metabolic rate Activates fat-burning & elevate feel-good energy Decreases appetite

BOOST KETOSIS Decreases appetite & increases satiety Helps meet daily fat intake requirementse

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FRE

E K

ETO GUIDE & DIET INCLUDED - FREE K

ETO G

UID

E &

DIE

T IN

CLUDED

EVERYTHING YOU NEED TO STAY IN KETOSIS

& RAPIDLY BURN FAT

COMPLETE 1 MONTH VALUE PACKNEW

SHOP NOWR995 SAVE R200SHOP ONLINE AT USN.CO.ZA OR AT

30 MINUTES BEFORE BREAKFAST 1 scoop USN KETO BHB salts

OR 1 tsp USN KETO ALKALINE POWDER 1-3 capsules USN KETO FAT BURN

30 MINUTES BEFORE LUNCH 1-3 capsules USN KETO FAT BURN

BREAKFAST 1-2 boiled eggs (Squash with fork & add MCT oil)

Season with course pink Himalayan salt & Tabasco

15ml USN KETO MCT oil

LUNCH Panfriedfish(120-150grawweight)inoliveoilwith

herb & course pink Himalayan salt seasoning OR 1 tin tuna

Green salad (lettuce, spinach, cabbage leaf mix), cucumber, green beans (2 cups)

Addmixedpumpkin&sunflowerseeds(1tbsp.)andapple cider vinegar

Add 15ml USN KETO MCT oil

DINNERChickenstrips(120-150grawweight),panfriedinolive oil & herbs

Stir fried vegetables (2 cups) Add 15ml USN KETO MCT oil

Food images are for presentation purposes and may vary from actual eating plan.

MONDAYK E T O E A T I N G P L A N

SNACK 1 Serving USN KETO Meal Shake OR 1 Serving USN

BlueLab™ Whey with 15ml USN KETO MCT oil added / 1 KETO Perfect Bar

POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an empty stomach

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BREAKFAST Full cream or double cream unsweetened yoghurt(100g)

Add chia seeds & almond slivers mix (2 tbsp.) 15ml USN KETO MCT oil

LUNCH Beefstrips(120-150grawweight),panfriedinoliveoil Season with course pink Himalayan salt & herbs Broccoli&cauliflower,steamed(2cups) Add 15ml USN KETO MCT oil ½ Avocado, served with course pink Himalayan salt

and apple cider vinegar

DINNERBeefmince(120-150grawweight),stirfriedinoliveoil Season with course pink Himalayan salt & herbs Serve on cauli-rice (1 cup) Tomato, celery and herb bolognaise (1 cup) Add 15ml USN KETO MCT oil Sautéed green beans (½ cup)


TUESDAYK E T O E A T I N G P L A N




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

LUNCH Chickenstrips(120-150grawweight),

pan fried in olive oil Season with course pink Himalayan salt & herbs Stir fried green beans & onions (1 cup) Add 15ml USN KETO MCT oil

DINNERPanfriedfish(120-150grawweight)inoliveoilwith herb & course pink Himalayan salt seasoning

Braised cream spinach, tomato, bell peppers, mushrooms (1 cup)


SNACKRoasted&saltednuts(50g)

POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an

empty stomach


WEDNESDAYK E T O E A T I N G P L A N

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LUNCH Biltong,50-70g Greek salad (2 cups) with olive oil dressing

(1 tbsp.) and apple cider vinegar Add 15ml USN KETO MCT oil

DINNERGrilledlambchops(150grawweightwithbone) ½ Gem squash Serve with butter Coleslaw with cabbage & celery (1 cup) with olive oil mayonnaise






THURSDAYK E T O E A T I N G P L A N

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

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


FRIDAYK E T O E A T I N G P L A N

SNACKRoasted&saltednuts(50g)

POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an

empty stomach after exercise

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30 MINUTES BEFORE BREAKFAST 1 scoop USN KETO BHB salts OR 1 tsp USN KETO ALKALINE POWDER

BREAKFASTEggomelette:2largeeggs,fillwithswisschard & mushrooms


LUNCH One tin tuna in water, drained Add 2 tbsp. cream cheese & 1 tbsp. mayonnaise Add 1 grated radish, 1 celery stick and 1 Tbsp

chopped spring onion & apple cider vinegar 2 seed crackers Add 15ml USN KETO MCT oil

DINNER 2 Chicken thighs (medium), roasted with skin Cauliflowermash(1cup) Add 15ml USN KETO MCT oil Cucumber & feta salad with apple cider vinegar


SATURDAYK E T O E A T I N G P L A N




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SUNDAY30 MINUTES BEFORE BREAKFAST

1 scoop USN KETO BHB salts OR 1 tsp USN KETO ALKALINE POWDER

BREAKFASTSmokedsalmon(50-90g) Serve with 1 whole avocado & 4-5 cherry tomatoes

Season with course pink Himalayan salt & herbs

LUNCH Chickenstrips(120-150graw),ORchickenbreast

pan fried in olive oil & herbs Stir fried vegetables (1 cup) Add 15ml USN KETO MCT oil

DINNERPanfriedfish(120-150gportionraw)in 1 teaspoon olive oil with herb & course Himalayan salt seasoning

Greek salad (2 cups) with olive oil/MCT & apple cider vinegar dressing



K E T O E A T I N G P L A N




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WEEKLY EATING PLAN30

MIN

P

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4


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1


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FRID

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DAY

5


30 M

IN

PR

IOR

TO

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KFA

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1 sc

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30 M

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SATU

RD

AY -

DAY

6


30 M

IN

PR

IOR

TO

B

REA

KFA

ST

1 sc

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USN

KET

O B

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R 1

tsp

USN

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imal

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30 M

IN P

RIO

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UN

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ken

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raw

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in o

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dd 1

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y w

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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

| 14

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

DAIRY FATS & OILS CONDIMENTS1 serving approx. 190kJ (45 calories)Carbs 0gProtein 0gFat 5g

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

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

FOOD EXCHANGE LIST

| 15

keto eating plan

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