Start your body
journey, today

Get your complete personalised and step-by-step weight loss solution that will help you reach your goal.



The first thing that comes to mind when people want to lose weight is to “diet”, a very unpleasant experience and all for good reason. Following the latest fads or starving yourself is not good for your health, cannot be sustained and simply does not lead to long term weight loss results.

That is why we developed three healthy meal plan options to suit your choice of lifestyle that is great in taste, very easy to prepare and comes with ingredient exchange lists to chop and change to suit your taste buds.

So bon appétit and start losing weight with food you enjoy.


LOW CALORIE Eating plan


The BMC Low Calorie eating plan is a low calorie, high protein meal plan consisting of healthy, simple meals that are easy to prepare. There are 3 meals and 2 snacks every day with shakes for your convenience to help you reach your protein requirements.

As the name suggests, it is low in calories to help you achieve a negative energy balance to lose more weight.

The calorie restriction is spread out over all the days so that you will consume about the same number of calories every day.

Protein is also well known for aiding in weight loss. Protein increases satiety to help you feel fuller for longer, leading to a lower calorie intake. It also plays a role in maintaining and increasing muscle mass to improve body composition. All these effects support a better body composition with a lower body fat mass.



Intermittent fasting refers to periods of abstaining from foods and calories containing drinks.

This Intermittent Fasting eating plan is based on a time-restricted eating model, whereby you only eat during a specific time frame during the day and fast the rest of the day. We specifically used the 16:8 regime that requires you to fast for 16 hours before eating regularly for a period of 8 hours.

Restricting food intake to only a certain time frame and then fasting the rest of the time will result in skipping some meals and snacks and automatically lead to a lower calorie intake.

It is important to stick to the plan every day of the week (even weekends). If you eat during times you should actually be fasting, you run the risk of consuming more calories which can keep you from losing weight.

You can determine the exact time you want to fast, but the eating plan is structured so that you fast during the morning (skipping breakfast and morning snack) and continue to eat lunch and dinner as usual. A suggested time frame to fast is from 8 p.m. at night after dinner to 12 p.m. the next day.

KETO Eating plan


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.

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 eating plan can also help with satiety and can have a beneficial effect on your appetite. It is very important to be consistent with this eating 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.



Most of us have heard that “weight loss is 80% diet and only 20% exercise”. Although experts agree this is fact, when it comes to losing weight and keeping it off, diet and exercise have two very different roles. Watch the video below to find out more and discover why breaking a sweat to lose weight is easier than you thought.



The BMC training plan is developed specifically for both men and women respectively, and is based on the principles of periodization training as followed by elite athletes, but adapted for the everyday person.

That’s why the USN Body Makeover Training plan follows a progressive approach to help you lose weight in the first few weeks, followed by increased intensity to build lean muscle as you become fitter and stronger, and ultimately tone your body in the last stretch of your 12 week transformation journey.

If you are new to training this might sound intimidating. But don’t worry. Our step-by-step and easy to follow Body Makeover training plan will guide you through every training routine and exercise.



It’s easy to skip a meal on your way to the next meeting or helping yourself to a serving of mac and cheese because the kids like it and; it’s already cooked. We get it.



As we adapt to new eating habits and training routines during the Body Makeover Challenge, our bodies require additional nutrients to meet the increased demands.

Unfortunately we do not consume enough nutrients through food alone to meet these requirements which may lead to cravings, overeating and a lack of energy.

That is where the right supplementation plays a major role. For this reason USN has already selected and combined the best suited weight loss solutions around your lifestyle. Each product’s function, benefit and when to use is included in your Body Makeover Guide.

Watch the video on the importance of supplements during your journey and discover how we can help you lose more weight. Faster.

© Ultimate Sports Nutrition 2021