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When you’re committed to losing weight
RAPID FAT LOSS
YOUR STEP-BY-STEP KETO PLAN FOR WOMEN
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 WOMEN | 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 WOMEN | 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!
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 4
All it takes is commitment and following our rapid fat loss plan to succeed.
YOUR STEP-BY-STEPKETO PLAN TO LOSE
MORE WEIGHT FASTER
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 5
7 Day Low-Carb, High-Fat & Moderate-Protein
Eating Plan For Women
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
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 7
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
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 8
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
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 9
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
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 10
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
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 11
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 WOMEN | 12
30 MINUTES BEFORE BREAKFAST ▪ 1 scoop USN KETO BHB salts ▪ 1-3 capsules USN KETO FAT BURN
BREAKFAST ▪ Full cream or double cream
unsweetened yoghurt (100g) ▪ Add chia seeds & almond slivers mix (2 Tbsp) ▪ 15ml USN KETO MCT OIL
30 MIN PRIOR TO LUNCH: ▪ 1-3 capsules USN KETO FAT BURN
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
SNACK ▪ 1 Serving USN BlueLab™ Whey
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
Food images are for presentation purposes and may vary from actual eating plan. USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 13
30 MINUTES BEFORE BREAKFAST ▪ 1 scoop USN KETO BHB salts ▪ 1-3 capsules USN KETO FAT BURN
BREAKFAST ▪ Egg scramble: 1-2 large eggs ▪ ½ cup baby spinach ▪ Pan fry in butter ▪ 15ml USN KETO MCT OIL
30 MIN PRIOR TO LUNCH: ▪ 1-3 capsules USN KETO FAT BURN
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
Food images are for presentation purposes and may vary from actual eating plan. USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 14
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 ▪ Biltong, 50-70g ▪ Greek salad (2 cups) with olive oil dressing
(1 Tbsp) and apple cider vinegar ▪ Add 15ml USN KETO MCT OIL
SNACK ▪ 1 Serving USN BlueLab™ Whey
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
Food images are for presentation purposes and may vary from actual eating plan. USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 15
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 ▪ 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
Food images are for presentation purposes and may vary from actual eating plan. USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 16
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
SNACK ▪ 1 Serving USN BlueLab™ Whey
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
Food images are for presentation purposes and may vary from actual eating plan. USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 17
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
Food images are for presentation purposes and may vary from actual eating plan. USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 18
WEEKLY EATING PLAN
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s (½
cup
)
Pan
frie
d fi
sh (1
20-1
50g
raw
w
eigh
t) in
oliv
e oi
l wit
h he
rb
& c
ours
e pi
nk H
imal
ayan
sal
t se
ason
ing
Bra
ised
cre
am s
pina
ch, t
omat
o,
bell
pepp
ers,
mus
hroo
ms
(1 c
up)
Add
15m
l USN
KET
O M
CT O
IL
Gril
led
lam
b ch
ops
(1
50g
raw
wei
ght
wit
h bo
ne)
½ G
em s
quas
hSe
rve
wit
h bu
tter
Cole
slaw
wit
h ca
bbag
e &
cel
ery
(1
cup
) oliv
e oi
l may
onna
ise
Add
15m
l USN
KET
O M
CT O
IL
Mea
tbal
ls, 3
med
ium
(120
-150
g)H
ubba
rd s
quas
h (1
cup
coo
ked)
Add
15m
l USN
KET
O M
CT O
ILB
rais
ed c
abba
ge (1
cup
) in
cum
in
& o
live
oil
2 Ch
icke
n th
ighs
(med
ium
), ro
aste
d w
ith
skin
Caul
iflow
er m
ash
(1 c
up)
Add
15m
l USN
KET
O M
CT O
ILCu
cum
ber &
feta
sal
ad w
ith
appl
e ci
der v
ineg
ar
Pan
frie
d fi
sh (1
20-1
50g
port
ion
raw
) in
1 te
aspo
on
oliv
e oi
l wit
h he
rb &
co
urse
sal
t se
ason
ing
½ G
em s
quas
h w
ith
1 te
aspo
on b
utte
rG
reek
sal
ad (2
cup
s) w
ith
oliv
e oi
l/M
CT &
app
le
cide
r vin
egar
dre
ssin
g
A
dd 1
5ml U
SN K
ETO
M
CT O
IL
BREAKFAST LUNCH30 MINUTES BEFORE
BREAKFAST SNACK
DAY
1D
AY 2
DAY
3D
AY 4
DAY
5D
AY 6
*D
AY 7
**S
TIM
ULA
NT
FREE
DA
YS: Y
our b
ody
may
bec
ome
dese
nsit
ized
to
ingr
edie
nts
in U
SN K
eto
Fat
Bur
n ca
psul
es a
nd m
ay s
low
dow
n yo
ur m
etab
olic
pro
cess
to
com
pens
ate.
In o
rder
to
prev
ent
this
, and
for t
he c
apsu
les
to m
aint
ain
full
effici
ency
, it
is re
com
men
ded
to
cycl
e yo
ur s
tim
ulan
t (c
affei
ne) c
onta
inin
g fa
t bu
rner
. You
r bod
y sh
ould
mai
ntai
n se
nsit
ivit
y, re
sult
ing
in b
ette
r wei
ght
loss
resu
lts.
BEFORE LUNCH SUPPER
LOSE
UP
TO 2
.2 T
IMES
MO
RE
WEI
GHT
WIT
H K
ETO
KET
O K
ICK
STA
RT
PLA
NM
AX
IMIZ
E K
ETO
SIS
ACT
IVAT
E K
ETO
SIS
FUEL
KET
OSI
SST
EP 1
STEP
2ST
EP 3
Step-by-step Training Plan for Women
RAPID FAT LOSSTRAINING PLAN
Follow this 5-day training programme for the next 12 weeks. 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.
Circuit (C) Complete each exercise directly after the previous with no rest in between until all exercises have been completed. This is one set. Rest 1 - 2 minutes between each set.
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.
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 21
MONDAYWORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
SWISS BALL CRUNCHES
SETS: 5 | REPS: 25 | REST: 30s-60s
BOX JUMP / 30s JUMP ROPE
SETS: 3 | REPS: 10 | REST: 0
PRISONER SQUAT
SETS: 3 | REPS: 15 | REST: 0
TUCK JUMP/ 30s JUMP ROPE
SETS: 3 | REPS: 10 | REST: 0
SPLIT JUMP / 30s JUMP ROPE
SETS: 3 | REPS: 5 PER LEG | REST: 0
WALKING LUNGE
SETS: 3 | REPS: 10 PER LEG | REST: 0
BURPEES
SETS: 3 | REPS: 10 | REST: 0
SINGLE LEG HIP RAISES
SETS: 3 | REPS: 10 PER LEG | REST: 120s
4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
HIIT CARDIO: AA
BB
C
A
B
C
C
A
B
C
CA B
C
A
B
C
C
B
C
AA
B
C
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 22
WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
TUESDAY
4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
HIIT CARDIO:
STANDING CALF RAISE (BODY WEIGHT) SETS: 3 | REPS: 25 | REST: 60s-90s
SEATED CALF RAISE SETS: 3 | REPS: 10-12 | REST: 0
BENCH DIPS SETS: 3 REPS: FAILURE | REST: 60s-120s
BARBELL BENTOVER ROW SETS: 3 | REPS: 8-12 | REST: 0
TRICEP KICKBACK SETS: 3 REPS: 10-12 PER ARM | REST: 60s-120s
SEATED ROW
SETS: 3 | REPS: 10-12 | REST: 0
TRICEP PUSHDOWN
SETS: 3 | REPS: 10-12 | REST: 60s-120s
LAT PULL DOWN WIDE GRIP
SETS: 3 | REPS: 10 | REST: 0
SS1
SS1
SS2
SS2
SS3
SS3
SS4
SS4
AA
A
A
A
A
A
A
BB
B
BB
BB
B
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 23
WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
WEDNESDAY
HIIT CARDIO: 4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
SS1
SS1
SS2
SS2
SS3
SS3
“EXCUSES DON’T BURN CALORIES!”
A
A
A
A
A
A
A
B
B
B
B
B
B
B
LEG RAISES SETS: 5 | REPS: 25 | REST: 30s-60s
DUMBBELL HAMMER CURLS
SETS: 3 | REPS: 8-12 | REST: 60s-120s
WIDE PUSH UPS
SETS: 3 | REPS: FAILURE | REST: 0CONCENTRATION CURLS SETS: 3 | REPS: 6-8 | REST: 60s-120s
DUMBBELL BENCH PRESS
SETS: 3 | REPS: 8-12 | REST: 0
DUMBBELL BICEP CURL
SETS: 3 | REPS: 10-12 | REST: 60s-120s
DUMBBELL INCLINE PRESS
SETS: 3 | REPS: 10-12 | REST: 0
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 24
WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
THURSDAY
“IF IT DOESN’T CHALLENGE YOU, IT DOESN’T CHANGE YOU.”
SS1
SS1
SS2
SS2
TS1
TS1
TS1
HIIT CARDIO: 4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
A
A
A
A
A
A
A
B
B
B
B
B
B
BARBELL UPRIGHT ROW
SETS: 3 | REPS: 10-12 | REST: 120s
REVERSE FLYES
SETS: 3 | REPS: 10-12 | REST: 60s-120s
FRONT RAISES
SETS: 3 | REPS: 10-12 | REST: 0
DUMBBELL SHOULDER PRESS
SETS: 3 | REPS: 6-8 | REST: 0
LATERAL RAISES
SETS: 3 | REPS: 10-12 | REST: 0
PLANK
SETS: 3 | REPS: 60s | REST: 60s-120s
ARNOLD PRESS
SETS: 3 | REPS: 8-10 | REST: 0
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 25
WORKOUT: +- 20 MIN | CARDIO: +- 20 MIN
FRIDAY
HIIT CARDIO: 4 MIN WARM UP
15 MIN HIIT IN 1 MIN INTERVALS
2 MIN COOL DOWN
SS1
SS1
SS2
SS2
“YOU’RE ONE WORKOUT AWAY FROM A GOOD MOOD.”
A
A
A
A
A
A AB
B
B
B
B
B B
RUSSIAN TWIST
SETS: 5 | REPS: 25 | REST: 30s-60s
DEADLIFT
SETS: 3 | REPS: 8-12 | REST: 60s-120s
LEG EXTENSION
SETS: 3 | REPS: 10 PER LEG | REST: 0
LEG CURL
SETS: 3 | REPS: 10-15 | REST: 60s-120s
STIFF LEG DEADLIFT
SETS: 3 | REPS: 10-12 | REST: 60s-120s
BARBELL SQUAT
SETS: 3 | REPS: 6-10 | REST: 60s-120s
WALKING LUNGE
SETS: 3 | REPS: 8-12 | REST: 0
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 26
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 RAPID FAT LOSS PLAN FOR WOMEN | 28
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
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 29
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
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 30
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
USN KETO RAPID FAT LOSS PLAN FOR WOMEN | 31
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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