Guidelines for Success in a Bottle 3.0/Keto Weight Loss Program
Please note. I did NOT create this program. It was given to me and mildly adapted. J Please consult your Doctor before starting this, or any other weight loss program. These statements have not been evaluated by the FDA and are not meant to treat, cure or prevent any disease.
Phase 1 Days 1-3: Load and take your drops.
Using this program with Success in a Bottle can accelerate weight loss. However, you may alternatively use it with Success Drops Hormone Free for losses as well, but they may be a bit slower.
To use this program with Success in a Bottle, you will use this keto calculator http://keto-calculator.ankerl.com/ . While on Success in a bottle, you will eat fewer calories. Depending on your credentials (height, weight and age), a typical calorie range is about 600-900 calories. You can use the food guide from SUCCESS IN A BOTTLE 2.0 but the only foods that aren’t allowed are sugars and starches. This includes regular flour, popcorn, pasta, bread (Ezekiel bread is fine), potatoes, yams, etc.
- You’ll want to start by going to the keto calculator on the link above.
- Enter your age, weight and height.
- Locate the kcal metabolic rate number. Now scroll down to an activity level and hit the custom button. Enter the kcal metabolic rate number in that spot as well (you’ll have to change it to match the other number.)
- Skip the body fat %. Put 20 in the carb box which is a good starting place. You may end up adjusting this to fit your body’s needs.
- In selecting your protein amount, keep this in mind and choose the better one for your body:
- If your glucose runs high (upper 90s and up) and you typically lose weight slower, put 60 in the box listed “chosen amount”. You’ll be getting in more fat and less protein.
- If you lose weight normally and your glucose is between the 60s to low 90’s, you should enter 100 in the “chosen amount.” You’ll get more protein and less fat with this calculation.
- In the “how much fat should I eat” area, you’ll play with the numbers a bit to determine your high and low days. This will be discussed further in the next file. Put 40% in the box to get your higher calorie days. But 55% in the box to get your lower calorie days. At the bottom of the page, you’ll see what your macros are for fat, protein and carb percentage. It will be different each time you switch it from your high to low calorie days. This is where you’ll need to play with the numbers. Give yourself a week at these numbers and see how your body adjusts. If you need to, enter numbers to get lower protein/higher fat, etc. Every 10 pounds you should recalculate your numbers.
- Some people who have been doing this program for a while have reported not to be overly concerned about hitting your calories. Be aware of them and try not to go over too much…but calorie counting isn’t the main focus with this program.
When transitioning to Phase 3, eat as you did for 72 hours after your last dose of Success in a Bottle. Slowly add more calories and oils. Don’t forget that you still cannot have ANY sugar or flour in this phase. Make sure you are weighing daily and don’t go over your last dose weight (more than 2 pounds). If you go over that weight, make sure to do a steak day. (Instructions are in the files). By the second week in P2, you should be at your full calorie limit as long as your weight is stabilizing. If you’re not at your full calorie limit until week 3, that’s fine…you could still be losing weight. Remember, you could also do Intermittent Fasting during this stage as well. Research which ratio would be good for you.
- To calculate your maintenance calories in this phase, fill out the personal info as you did before. You should choose 20-25 carbs a day as well as your activity level. Calculate your protein using the formula below:
How to Calculate Your Protein Needs
- Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Example: 154 lb male who is a regular exerciser and lifts weights
154 lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day
Add the gm number to the protein box. You can then get your macros on the bottom left of the page. Play around with the numbers if you feel you need more fats/less protein. You can still lose weight in this phase by adjusting your macros. In addition, you can incorporate intermittent fasting and calorie cycling to drop more weight.