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 diet with moderate protein. It is important to obtain the correct information, sufficient support and a proper 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 for energy in the human body. Carbs and sugars are broken down to glucose and then stored as glycogen in the muscles and liver. This serves 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 utilize intra-muscular (between muscle fibres), visceral (around organs in the abdomen) and sub-cutaneous (under your skin) fat to provide the body with energy.


How does my body utilize fat as energy?

Fats are transported to the liver and broken down to Ketones. Ketones are a product of metabolic processes and is an energy source of converted fat. When your body enters a state of Ketosis (metabolic state where Ketones are used as your main energy source) it increases the rate at which fat is converted to energy. Fat is utilized by the body as the primary energy source. This all 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 utilize fat to power them.


Cravings and hunger during a Keto diet?

A Keto diet is not necessarily an energy restricting eating plan. It is more focused on the source the body derives its energy from.

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, compared to a medium carb eating regime.


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

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

USN KETO FAT BURN CAPSULES (STEP 1 – Activate Ketosis) – 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.

USN KETO BHB SALTS (STEP 2 – Maximize Ketosis) – A breakthrough Ketone energy supplement to fuel your muscles & brain whilst on a low-carb diet. It activates Ketosis faster & reduces appetite. Your vital stamina & energy source that replaces energy from carbs & sugars (glycogen).

USN KETO MCT OIL & USN KETO MEAL SHAKE (STEP 3 – Fuel Ketosis) – This fat fills you up & 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 known as Ketosis.

The Ketogenic 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.

USN KETO ALKALINE POWDER (STEP 4 – Support Ketosis) – A combination of tissue salts, minerals & seaweed to assist with the body’s acid and alkaline balance. With added L-glutamine to assist 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 to balance the acidity of the stomach and allow 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 increase insulin sensitivity
  8. Improves “bad” LDL cholesterol levels

How 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 very 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 of this fat loss occurs in the abdominal area. Keto will also allow for initial rapid fat loss. However, the results of weight loss on a Keto diet will vary from person to person. This is all determined by a few different factors such as Body Mass Index (BMI), if your body has ever functioned on Ketones, your current body fat and muscle mass.

The biggest deciding factor in a Keto diet is making the commitment towards 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 less cravings

– 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 those high in fat such as nuts, seeds, oils, avocado, cream as well as high-fat meat. To maintain Ketosis, a limited amount of carbohydrates should be consumed. These includes fruit, starches such as rice, potatoes, sweet potato, pasta, etc., and foods high in sugar.


Is the Keto diet safe?

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

Have a look at our KETO range as discussed in the guide. You can also find our Keto eating plan on the USN website.



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