What is KETO?

What is KETO?


The world of nutrition and supplementation is an ever-evolving environment with new research emerging every day.

One of the most recent discussions has been the KETO diet and the benefits of a high-fat, low-carb and moderate protein diet. It is essential to obtain the correct information, sufficient support and a properly designed plan before taking on any new nutrition strategy. The purpose of this guide is to explain and simplify the KETO process.


What is a KETO diet?

A KETO diet is a high-fat, low-carb and moderate protein eating regime. Carbohydrates are the main drivers of energy in the human body. Carbs and sugars are broken down to glucose and stored as glycogen in the muscles and liver, which serve as your body’s primary energy source. When your body is deprived of carbs to produce glycogen, it turns to fat as an alternative energy source. A KETO diet restricts the intake of carbs and forces your body to utilise intra-muscular (between muscle fibres), visceral (around organs in the abdomen) and subcutaneous (under your skin) fat to provide the body with energy.


How does my body use fat as energy?

Fats are transported to the liver and broken down into ketones. Ketones are a product of metabolic processes and are an energy source of converted fat. When your body enters a state of ketosis (metabolic state where ketones are used as your primary energy source), it increases the rate at which fat is converted to energy. The body utilises fat as the primary energy source, which happens by restricting the body’s access to carbohydrates that create glycogen. This increases the fat burning effect of your training, and even your daily bodily processes will utilise fat to power them.


Cravings and hunger during a KETO diet

A KETO diet is not necessarily an energy restricting eating plan, but it focuses more on the source from which the body derives its energy.

However, studies have shown that ad libitum (as and when needed) high-fat, low-carb diets report an overall lower energy intake and decreased feelings of hunger than a medium carb eating regime.


Which products can I use to supplement my high-fat intake?

USN has a KETO range to assist with dietary and fat-burning needs. It can be challenging to consume enough fats daily, and falling short of your fat target may influence your energy levels, leaving you tired.



Kickstart your day with USN’s KETO Fat Burn capsules by increasing your metabolic rate to activate fat-burning and elevate feel-good energy while decreasing your appetite with key thermogenic ingredients, namely TeaCrine®, Paradoxine and caffeine.



This fat fills you up and provides your body with energy. It boosts the creation of ketones to be utilised as energy. MCT Oil can help you stay in the fat-burning state known as ketosis.

The KETO Meal Shake keeps you feeling fuller for longer and can be used as a convenient snack when an energy boost is required. The unique ingredients ensure that your body is not kicked out of ketosis.



A combination of tissue salts, minerals and seaweed that assist with the body’s acid and alkaline balance. With added L-glutamine to help with muscle recovery. When the body undergoes ketosis, it becomes acidic, which causes chronic inflammation that tells the body to hold on to its fat stores. Alkaline Powder helps balance the acidity of the stomach and allows the body to maintain the fat-as-fuel state.


Benefits of a KETO diet 

  1. Aids weight loss
  2. Reduces acne
  3. Improves cardiovascular health
  4. May protect brain function
  5. Reduces your appetite
  6. Increased levels of “good” HDL cholesterol
  7. Reduces blood sugar and increases insulin sensitivity
  8. Improves “bad” LDL cholesterol levels

What will a typical day’s nutrition look like on a KETO regime?

Your total daily energy intake will consist of:

20-25% Protein

70-75% Fat

5% Carbohydrates


The effects of Ketosis on weight loss

Ketosis can have a positive effect on weight loss. One of the biggest benefits is that a KETO diet targets stubborn fat. It is also a massive bonus that most fat loss occurs in the abdominal area. KETO will also allow for initial rapid fat loss. However, the weight loss results from a KETO diet will vary from person to person. This is all determined by a few factors such as Body Mass Index (BMI), if your body has ever functioned on Ketones, your current body fat, and muscle mass.

The most significant deciding factor in a KETO diet is committing to the lifestyle, as the results will only appear if you can successfully keep your body in ketosis.


How to get into Ketosis?

  • Eat limited carbs.
  • Restrict your protein.
  • Eat more fat.
  • Avoid snacking.
  • Exercise more often.


How do I know when I am in ketosis?

  • You have more stable energy levels.
  • You will experience fewer cravings.
  • You will have enhanced focus and a clear mind.
  • Improved endurance.
  • Weight loss.


What to eat and what to avoid on a KETO diet?

Foods that should be consumed while on the KETO diet are mainly high in fat, such as nuts, seeds, oils, avocado, cream, and high-fat meat. If you want to maintain ketosis, you should consume a limited amount of carbohydrates. These include fruit, starches such as rice, potatoes, sweet potato, pasta, etc., and foods high in sugar.


Is the KETO diet safe?

Ketosis is perfectly safe, as it draws on a natural metabolic state. Although the change might seem very dynamic, it is fundamentally only a change in your body’s energy system and how effectively it runs on the current energy system.


Visit our website for the full KETO range.



  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. 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.
  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. (2014). Ketogenic diets as an adjuvant cancer therapy: History and potential mechanism. Redox Biology.
  6. Health Beauty Sports. (2019). Keto Food Pyramid (Keto Diet Food Pyramid 2019). [online] Available at: https://health-beauty-sports.com/ketogenic-food-pyramid.html [Accessed 2 Oct. 2019].
  7. Perfect Keto. (2019). How To Start a Keto Diet: The Ultimate Guide. [online] Available at: https://perfectketo.com/guide/ultimate-start-guide-ketogenic-diet/#How_to_Know_When_Youre_in_Ketosis [Accessed 4 Oct. 2019].

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