The importance of a healthy, balanced diet cannot be underestimated. Good nutrition allows your body to function optimally, and the USN diet plans have been structured in such a way that you reach your goal without compromising your health and inducing starvation.
To keep your body in an anabolic environment (muscle retention and growth and indirect fat burning), the plan has been designed to ensure that you eat either a solid or liquid 'meal' every 2-3 hours.

"When diet is wrong, medicine is of no use. When diet is correct, medicine is of no need."
Ancient Ayurvedic Proverb

Before you embark on your Body & Lifestyle Transformation, please make sure that you have gone through all the nutritional information.

• Make sure that you take in the daily recommended dosage of protein
• Eat balanced meals that contain protein, carbohydrate (low glycemic index starches, vegetables & fruit), and small amounts of healthy fat. You can incorporate your fruit snacks during the course of the day
• Do not skip meals. Remember skipping meals lowers your metabolism, blood glucose level that causes one to crave sweet things (simple sugars) and it also lowers your energy levels

• A protein portion as big as the palm of your hand
• Starch, fruit and vegetables portions are more or less the size of your fist

• Do not limit yourself to broccoli and chicken! You can use it as follows: If the diet states that you need to eat a cup of broccoli you can substitute that broccoli with green beans, spinach or asparagus. This will give you more variety which is essential for optimal nutrition
• Know your foods, this way you can empower yourself by knowing exactly what you can and can't eat. Please keep in mind that the fat content for prepared / processed food should be below 4g for every 100g
• Remember to stay hydrated - fluid intake is essential. Remember to consume at least 10 glasses of water during the course of the day. Alternatively you can consume Green Tea or Slim-R from USN or spice up your water with lemon juice
• USN has a complete range of all the necessary vitamin, mineral and essential fatty acid supplements

USN has designed the diet plans to be effective and easy to understand. Your selected diet is a tool that can be used as a timeline of food or supplement intake on a daily basis, making it a part of your new Lifestyle. The guide separates usage information into a timeline to ensure that nothing is missed, and optimal results are gained. There are three options for each solid (food) based meal so that you can add variety to your diet. This is only a guideline, so you can use the Calorie Chart on the USN website (www.usn.co.za) to swap food stuffs around!

CALCULATIONS

Converting Kilojoules to Calories: 1 Kilojoule = 0.239 Calories / 320 Kilojoules = 76.48 Calories
Converting from Calories to Kilojoules: 1 Calorie = 4,184 Kilojoules / 75 Calories = 313.8 Kilojoules

The calorie ranges shown in this table allow for the needs of people of different ages within an age group. Adults need fewer calories at older ages. For example, an active 31-year-old man needs about 3,000 daily calories, but an active 50-year-old man needs only about 2,200-2,800 calories.

• Sedentary means you have a lifestyle that includes only light physical activity associated with typical day-to-day life
• Moderately active means you have a lifestyle that includes physical activity equivalent to walking about 2 to 5 km per day at 5 to 6 km per hour, in addition to the light physical activity associated with typical day-to-day life
• Active means you have a lifestyle that includes physical activity equivalent to walking more