Nutrition
Important Information
The importance of nutrition cannot be underestimated. Good nutrition allows your body to function optimally. The USN diet plans have been developed to provide optimal amounts of essential nutrients to assist in the achievement of a goal, without inducing starvation. To keep your body in an anabolic (muscle building & indirect fat burning) state, the plan has been designed to ensure that you eat 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 and 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
- lowers your blood glucose level that causes one to crave sweet things (simple sugars)
-
lowers your energy levels
- Try to follow the following guidelines when you prepare your food:
- Portion Size - Protein portion as big as the palm of your hand.
- Starch, fruit and vegetables the size of your fist.
This is an ideal guideline that will help you to follow a realistic and easy diet. Remember, the easier you make your eating plan, the higher your chances of achieving your goal in the end.
- 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 any vegetable under the vegetable category in the calorie counter. This will give you more variety - variety 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 p.22 to swap food stuffs around!
Calculations
| Converting Kilojoules to Calories: 1 Kilojoul = 0.239 Calories 320 Kilojouls = 76.48 Calories |
Converting from Calories to Kilojouls: |
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.
Activity Level and Estimated Calories Consumed
|
||||
| Gender | Age |
Sedentary 1 |
Moderately Active 2 |
Active 3 |
| Female | 19 - 30 |
2,000 |
2,000 - 2,200 |
2,400 |
51 |
+ 1,800 |
2,000 |
2,200 |
|
31 - 50 |
1,600 |
1,800 |
2,000 - 2,200 |
|
| Male | 19 - 30 |
2,400 |
2,600 - 2,800 |
3,000 |
31 - 50 |
2,200 |
2,400 |
2,800 - 3,000 |
|
Some Activities' Calorie Expenditure
|
|
| Activity | Calories / kg / Min |
| Hard Cycling | 0.21 |
| Hard Running | 0.27 |
| Weight Training | 0.19 |
| Aerobics | 0.13 |
| Squash | 0.15 |
| Hard Swimming | 0.20 |
- 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 than 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.
