USN Advice:
Diet Plans - Weight Loss Eating Plan for Women
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Important notes for Best Results
Limit: Table salt, sugar and
sweetened products, oils* (focus on extra virgin olive oil, canola
oil, flax seed oil or cod liver oil), margarine*, butter*, salad
dressing (Lite)*, other sauces and products with preservatives,
all cold drinks and fruit juices (except for 0 calorie drinks
like Tab), alcoholic drinks, and full-cream dairy products
Take 2-3 servings of fat-free
yoghurt/milk (1 cup = serving) or cottage cheese (2 Tbs = serving)
per day and limit low-fat cheese e.g. Mozzarella, Ricotta, Feta,
Edam to 3 servings (total of 1½ cup grated cheese) a week.
*Limit to 3 teaspoons per day.
Take note of the following
Drink at least 10 glasses of water per day, calcium, magnesium
and Vitamin C, multi-vitamin and -mineral complex with added
weight support (USN
Multiplex).
Take USN
EFA capsules on a daily basis in order to ensure intake
of all essential fatty acids required for optimal health.
Have enough sleep, 7 to 8 hours per day.
Never train for more than 6 consecutive days per week.
Do not use Xédra-Cut
XT for more than 5 consecutive days per week.
Consult your physician first if you have any medical condition.
| Wake
up |
1
large glass of water |
| Workout |
Train,
high intensity, for not longer than 60 min.
Training in the morning on an empty stomach is best for burning
fat all day, as it boosts your resting metabolic rate (RMR).
If it is not possible to train in the morning, your training
session can be moved to any time of the day. Remember that
your pre-workout and post-workout supplementation and meals
will shift accordingly. |
| Minutes before Breakfast
(or Workout) |
2-3
Xédra-Cut
XT with 1 glass of water |
| Meal
1 - Breakfast |
Option
1 |
Option
2 |
Option
3 |
| |
½ cup of cooked oats
or oat bran with one scoop (½ serving) of USN Pure
Protein
1 cup coffee /tea (with skimmed milk)
1 green apple / ½ grape fruit
1-2 CLA caps |
1 slice seedloaf or rye
bread, toasted
2 egg whites and one whole egg
1 cup coffee /tea (with skimmed milk, if required)
1 pear / 1 peach
1-2 CLA caps |
1x150g grilled
fish fillet
½ cup Bran flakes e.g. All-Bran
1 cup black coffee / Green Tea
2 plums / ½ grape fruit
1-2 CLA caps |
| 30 minutes after
Breakfast |
1
large glass of water |
| Meal
2 - Mid Morning |
1
serving USN Diet Fuel |
| 30 minutes after
Meal 2 |
1 large glass of water |
| 30 minutes before
Lunch |
2-3
Xédra-Cut
XT with 1 large glass of water |
| Meal
3 - Lunch |
Option
1 |
Option
2 |
Option
3 |
| |
1 medium baked/microwaved
sweet potato or potato (cooled)
1x150g skinless chicken breast or
hake fillet (microwaved or grilled with Spray ‘n Cook)
1 cup of cooked broccoli
1-2 CLA caps |
1 slice seedloaf or rye
bread
1 tin of solid tuna in water
1 green apple or two slices of fresh pineapple
½ cup of mixed vegetables
1-2 CLA caps |
8 Tbs lean minced
meat (beef/ostrich) + canned tomato (fried in Spray ‘n
Cook)
½ cup pasta
1 cup of French or Greek salad (drizzled with lemon juice
and olive oil)
1-2 CLA caps |
| 30 minutes after
Meal 3 |
1 large glass of water |
| 30 minutes before
Meal 4 |
2-3
Xédra-Cut
XT with 1 large glass of water |
| Meal
4 - Mid Afternoon |
1
serving USN Pure Protein IGF-1 |
| 30 minutes after
Meal 4 |
1 large glass of water |
| Meal
5 - Dinner |
Option
1 |
Option
2 |
Option
3 |
| |
1x150g skinless chicken
breast or
hake fillet (microwaved or grilled with Spray ‘n Cook)
or chicken stir-fry
2 cups of cooked broccoli or stir-fry veggies
1-2 CLA caps |
1 tin of solid tuna in water
or tuna salad (1 Tbs Lite mayo)
1 cup of mixed vegetables
1-2 CLA caps |
1x150g lean
grilled steak
1 cup of cooked or steamed green beans/peas with carrots
1-2 CLA caps |
| Meal
6 - Late Evening |
½ serving
USN Pure Protein IGF-1 |
|
