YOUR STEP-BY-STEP KETO PLAN FOR MEN RAPID …to losing weight RAPID FAT LOSS YOUR STEP-BY-STEP KETO PLAN FOR MEN WHAT IS A KETO DIET? The Ketogenic Diet, known as the Keto Diet, is

When you’re committed to losing weight

RAPID FAT LOSS

YOUR STEP-BY-STEP KETO PLAN FOR MEN

WHAT IS A 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.

BODY

WEI

GHT

(kg)

TIME (weeks)

INCREASED WEIGHT LOSS³ LOW-CARB (KETO)LOW FAT

92-

88-

84-

80-12 2411109876543210

8,5 KGLOST

3,9 KGLOST

LOSE UP TO 2.2 TIMES MORE WEIGHT WITH KETO*BURN FAT INSTEAD OF CARBS FOR ENERGY & RAPIDLY INCREASE THE AMOUNT OF FAT YOU BURN TO LOSE MORE WEIGHT.

1 Johnstone AM, et al. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, & weight loss in obese men feeding ad libitum. The American Journal of Clinical Nutrition.2 McClernon FJ, et al. (2007). The effects of low-carbohydrate ketogenic diet & a low-fat diet on mood, hunger, & other self-reported symptoms. Obesity, Jan; 15(1):182-7.3 Wood RJ, et al. (2006). Carbohydrate restriction alters lipoprotein metabolism by modifying VLDL, LDL, & HDL subfraction distribution & size in overweight men. Journal of Nutrition, Feb; 136(2):384-9.4 Natalie Olsen, A. (2019). Keto diet: Benefits and nutrients. [online] Medical News Today. Available at: https://www.medicalnewstoday.com/articles/319196.php [Accessed 4 Oct. 2019].5 Allen, B., et al. (2019). Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism. Redox Biology.

*Most effective when used in conjunction with a kilojoule-controlled eating & training plan. USN KETO RAPID FAT LOSS PLAN FOR MEN | 2

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

USN KETO RAPID FAT LOSS PLAN FOR MEN | 3

COMMIT & YOU WILL SUCCEED

1. You can have total control over the way you look by taking charge of the things that you do and developing a routine.

2. Start by introducing a plan into your lifestyle. 3. Make time in your day to train and prepare healthy meals. 4. This will slowly edge out bad habits, excuses and irregular

routines that form the foundation of an unhealthy lifestyle. 5. Getting to grips with this concept will motivate you to continue

and inspire you to achieve your goal, making your ultimate physique a reality!


All it takes is commitment and following our rapid fat loss plan to succeed.

YOUR STEP-BY-STEPKETO PLAN TO LOSE

MORE WEIGHT FASTER


7 Day Low-Carb, High-Fat & Moderate-Protein

Eating Plan For Men

RAPID FAT LOSSKETO EATING PLAN

MEALPREPPlan 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.

PREPARATION


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 75% of total energy (kJ/calories) from fat, 20% from protein, and 5% 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.

PREPARATION

FOOD EXCHANGE LIST

75% FAT

5% CARBS

20% PROTEIN


PREPARATION

FOOD EXCHANGE LIST

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


PREPARATION

FOOD EXCHANGE LIST

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


ACTIVATE KETOSIS ▪ Kick-start your day by increasing your metabolic rate ▪ Activate fat-burning & elevate feel-good energy ▪ Decrease appetite

MAXIMIZE KETOSIS ▪ Fuel your muscles & brain whilst on a low-carb diet ▪ Activate Ketosis faster & reduce appetite² ▪ Your vital stamina & energy source that replaces energy

from carbs & sugars (glycogen)

FUEL KETOSIS ▪ This fat fills you up and provides your body with energy ▪ It boosts the creation of Ketones to be utilized as energy ▪ Help you stay in the fat-burning state of Ketosis

PROTEIN SUPPORT & MUSCLE RECOVERY ▪ Premium source of 23g high quality protein to maintain

required protein intake ▪ BCAA for healing and repairing tissue, especially muscle

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 new 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.

PREPARATION


30 MINUTES BEFORE BREAKFAST ▪ 1 scoop USN KETO BHB salts ▪ 1-3 capsules USN KETO FAT BURN

BREAKFAST ▪ 1-2 boiled eggs ▪ Season with course pink Himalayan salt & Tabasco ▪ 15ml USN KETO MCT OIL

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

LUNCH ▪ Pan fried fish (120-150g raw weight) in olive oil

with herb & course pink Himalayan salt seasoning ▪ 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 ▪ 1 Serving USN BlueLab™ Whey

DINNER ▪ Chicken strips (120-150g raw weight),

pan fried in olive oil & herbs ▪ Stir fried vegetables (2 cups) ▪ Add 15ml USN KETO MCT OIL

MONDAY

Food images are for presentation purposes and may vary from actual eating plan. USN KETO RAPID FAT LOSS PLAN FOR MEN | 12


BREAKFAST ▪ Full cream or double cream

unsweetened yoghurt (100g) ▪ Add chia seeds & almond slivers mix (2 Tbsp) ▪ 15ml USN KETO MCT OIL


LUNCH ▪ Beef strips (120-150g raw weight),

pan fried in olive oil ▪ Season with course pink Himalayan salt & herbs ▪ Broccoli & cauliflower, steamed (2 cups) ▪ Add 15ml USN KETO MCT OIL ▪ ½ Avocado, served with course pink Himalayan salt

and apple cider vinegar


DINNER ▪ Beef mince (120-150g raw weight), stir fried in olive oil ▪ 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)

TUESDAY



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


LUNCH ▪ Chicken strips (120-150g raw weight),

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

SNACK ▪ Roasted & salted nuts (50g)

DINNER ▪ Pan fried fish (120-150g raw weight) in olive

oil with herb & course pink Himalayan salt seasoning

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

▪ Add 15ml USN KETO MCT OIL

WEDNESDAY





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

(1 Tbsp) and apple cider vinegar ▪ Add 15ml USN KETO MCT OIL


DINNER ▪ Grilled lamb chops (150g raw weight with bone) ▪ ½ Gem squash ▪ Serve with butter ▪ Coleslaw with cabbage & celery

(1 cup) olive oil mayonnaise ▪ Add 15ml USN KETO MCT OIL

THURSDAY





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

SNACK ▪ Roasted & salted nuts (50g)

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

FRIDAY


30 MINUTES BEFORE BREAKFAST ▪ 1 scoop USN KETO BHB salts

BREAKFAST ▪ Egg omelette: 2 large eggs, fill with swiss chard &

mushrooms ▪ 15ml USN KETO MCT OIL

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 ▪ 5 seed crackers ▪ Add 15ml USN KETO MCT OIL


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

SATURDAY


30 MINUTES BEFORE BREAKFAST ▪ 1 scoop USN KETO BHB salts

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

LUNCH ▪ Chicken strips (120-150g raw), pan fried in

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

SNACK ▪ 1 Serving USN BlueLab™ Whey with 15ml USN

KETO MCT OIL added

DINNER ▪ Pan fried fish (120-150g portion raw) in

1 teaspoon olive oil with herb & course salt seasoning

▪ ½ Gem squash with 1 teaspoon butter ▪ Greek salad (2 cups) with olive oil/MCT & apple

cider vinegar dressing ▪ Add 15ml USN KETO MCT OIL

SUNDAY


WEEKLY EATING PLAN

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Step-by-step Training Plan for Men

RAPID FAT LOSSTRAINING PLAN

Follow this 5-day training programme for the next 12 weeks. You can do these exercises at home or at your gym, depending on your circumstances. Refer to the Training Tips of each stage to adapt the training slightly. If you can’t do the weight and cardio training in one session, you can split it into two sessions - preferably cardio in the morning and weight training in the evening.

TRAINING SETS SuperSet (SS) Completing 2 exercises directly after each other with no rest in between. After both exercises have been completed that counts as one set of the SuperSet.

High Intensity Interval Training (HiiT) HIIT is a style of cardiovascular training whereby repeated bouts of short duration, high intensity exercise is combined with periods of low intensity intervals used as active recovery.

Tri Set (TS) Completing 3 exercises directly after one another with no rest in between. After all 3 exercises have been completed, that counts as one set of the Tri Set.

STRIVE FOR PROGRESS, NOT PERFECTION.


“REST AND RECOVERY TRAINING ARE IMPORTANT ASPECTS IN THE MUSCLE DEVELOPMENT PROCESS.”

45 - 60 MIN STEADY, EASY PACED CARDIO (RUN, CYCLE, ROW)

CARDIO:

WEDNESDAY


ENHANCE YOUR WEIGHT LOSS RESULTS

RAPID FAT LOSSSUPPLEMENT PLAN

3-STEPKETOSOLUTION

FUELKETOSIS

MAXIMIZEKETOSIS

ACTIVATEKETOSIS

MCT OILBHB SALTS POWDERFAT BURN CAPSULES

21 3

YOUR DAILY SUPPLEMENT PLAN


USN® KETO FAT BURN CAPSULES

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®, Paradoxine® & Caffeine.

EXOGENOUS KETONES CATALYST TO BURN FAT

ACTIVATE KETOSIS

KETOSIS GLUTEN FREEBURN^APPETITE


https://usn.co.za/shop/products/diet-fuel-ultralean

USN® KETO BHB SALTS

A breakthrough Ketone energy supplement to fuel your muscles & brain and replaces energy from carbs & sugars

(glycogen) whilst on a low-carb diet.

KETOSIS GLUTEN FREEBURN^ENERGY

CLEAN CARB-FREE ENERGY SOURCE TO

FUEL KETOSIS

MAXIMIZE KETOSIS


https://usn.co.za/shop/products/diet-fuel-ultralean

This fat fills you up and 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 of Ketosis.

USN® KETO MCT OIL

INCREASE FAT UPTAKE TO BOOST KETONE LEVELS

FUEL KETOSIS

KETOSIS GLUTEN FREEBURN^APPETITE


https://usn.co.za/shop/products/cla-pure-1000

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

WE AREHERETO HELP

https://usn.co.za/query/submit/http://https://www.facebook.com/USNSA/

EATING PLANTRAINING PLANsupplement plan

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Documents

YOUR STEP-BY-STEP KETO PLAN FOR MEN RAPID …to losing weight RAPID FAT LOSS YOUR STEP-BY-STEP KETO PLAN FOR MEN WHAT IS A KETO DIET? The Ketogenic Diet, known as the Keto Diet, is