SUCCESS IN A BOTTLE 2.0, Updated Protocol

 

I Have My SUCCESS IN A BOTTLE...now what?

 

Now that you've received your drops, you will want to familiarize yourself with the times you’ll take your SUCCESS IN A BOTTLE.  You will use approximately 1/2 the dropper or 1ml, 3 times a day at least 15-30 minutes before or after eating or drinking anything.  The drops should be placed under the tongue and held there for 30 seconds to 1 minute for maximum absorption.  Start taking your drops WHILE you’re loading.

 

Phase 1: Loading Days 1-3

 

The loading phase is necessary to enhance abnormal fat breakdown, but it also provides incentive to begin the diet.  Many will schedule their loading days to coincide with Holidays or vacations because during this time, you will eat until you’re stuffed, then eat some more.  Eat as much fatty foods as you want during these two days. Overload on fats but be cautious of sugar and carbs.  These are not forbidden in the loading phase of your diet, but the focus should be primarily on fats.  Get a good mix of Omega 3 fats (healthy fats such as avocado, fish and nuts) and Omega 6 fats which are animal fats and dairy.  Make sure to start taking your drops with meal 1, day 1 of your loading phase.  The reason it is important to overload on fatty foods is

 

  1. The sudden fat overload causes your hypothalamus gland to sprint into action by alerting the body to begin attacking the fats, essentially jump starting the diet.
  2. Secondly, the excess fat provides an immediate calories reserve to mediate your hunger during the early stages of the diet, allowing the SUCCESS IN A BOTTLE ample time to tap into your fat stores, which can take up to 5-7 days.
  3. Finally, overloading on fats fools the body into bypassing starvation mode thus accelerating weight loss.

 

Sample Menu Suggestion for Loading:

 

Breakfast:  Eggs with sausage or bacon, toast with PEANUT BUTTER, real butter and/or cream cheese

 

Lunch: Cheeseburger with mayonnaise, AVOCADO SLICES and chili-cheese fries

Dinner: BAKED SALMON, loaded baked potato with cheese and sour cream, veggies of your choice with melted cheese

 

Snacks:  NUTS, chips with GUACAMOLE, celery with PEANUT BUTTER, canned TUNA W/AVOCADO SLICES

 

  • Healthy Omega 3 fats are capitalized. The others are Omega 6 fats. 

 

 

Phase 2: Low Calorie Diet 30-40 Days

 

This Phase is suggested to be done a minimum of 21 days to achieve the desired effect on the hypothalamus gland which allows you to maintain your weight.  It is necessary for you to count calories in this phase.  However, it is only in regard to protein…as there are no overt carbs are starches allowed.  You will NOT count calories from vegetables, but you will be conscience of their carb content making sure you do not exceed 30g of carbs on a given day.  Use your veggie chart to select vegetable items that are lower in carbs.  Green leafy vegetables are best.  You also will not overtly count calories from fats, as the fat you consume on the low calorie phase is only a by-product of your protein choices.  There is no fruit allowed on this protocol.  It has been replaced by protein- the leaner the better, as indicated by the P/FC number.

 

The PFC number is used to rank your protein options from best to adequate.  It’s a simple statistic that can be calculated by any dieter with a calculator or smart phone.  The formula is the total protein in a food divided by the fat + total carbs.  The higher the PFC number the better it is for you from a weight loss standpoint and there will always be a congruent relationship with a high PFC number and your portion sizes.  If you want to eat a bigger meal, select foods with a higher PFC number like Tuna.  You’ll also notice that most of the items with a high PFC number contain Omega 3 fats as opposed to Omega 6 fats. 

 

Protein divided by (Fat + Carbs) = PFC

 

Protein

Fat + Carbs

 

  • The PFC number will determine how much you can eat of a particular protein selection. The higher the number the larger the protein size.  For example, for dinner you may have 100g (3.5oz) of chicken breast which has 198 calories, or you may choose to have a whole 200g (7oz) Tilapia (192 calories).  It’s your decision.
  • If your social schedule has prevented you from doing the diet in the past, SKINNY IN A BOTTLE 2.0 has plenty of options for you. Depending on your BMC, a spinach egg white omelet for breakfast and a tuna fish lunch could stockpile you 500-600 calories for a nice low-carb dinner.
  • Try to get 15 to 20g of protein (60-80 calories) within 30 minutes of starting your day. This jump starts your metabolism, facilitating weight loss, with muscle maintaining protein.  (Example: 3 egg whites or ½ protein shake)
  • The remainder of your protein calories should be consumed with lunch and dinner, or even better, spread throughout the day in several small meals.
  • There are no fruits, starches or sugars allowed

 

 

Protein is the central focus of this protocol and is necessary to maintain lean muscle.  Protein has no impact on ketosis but provides the greatest effect on satiety, giving you a feeling of fullness.

 

The allowable calories on the our program are 40% of your BMR, Basal Metabolic Rate.  Use this calculator to determine your BMR then multiply that by 40%.  https://www.calculator.net/bmr-calculator.html

 

Your BMR will be consistent with the protein allowed on the maintenance phase.  Your BMR is the amount of calories you need on a daily basis to maintain normal, at rest, body function.  These are the calories you need to keep your heart beating, your kidneys filtering, your lungs oxygenating and your brain thinking. 

 

Protein Chart (P/FC)

 

Food (100g unless noted) 100g=3.5oz

Calories

Protein (g)

Fat (g)

Carbs (g)

P/FC

Light Tuna (Canned in water)*

116

25.51

.082

0

31.11

Mahi Mahi

85

18.5

.7

0

26.43

Tuna Steak (Ahi)

130

22

1.5

0

14.67

3 Egg Whites

51

11.3

0.18

.75

12.15

Tilapia*

96

20.08

1.7

0

11.81

Crab*

101

20.03

1.76

0

11.38

Lobster*

97

20.33

.58

1.27

10.99

Halibut*

110

20.81

2.29

0

9.09

Bison (Sirloin)

113

21.4

2.4

0

8.92

Shrimp*

144

27.59

1.24

2.35

7.69

Non-fat cottage cheese

85

17.27

0.42

1.85

7.61

Cod*

122

20.91

3.59

0.41

5.23

Flounder*

133

22

4.24

0.41

4.73

Turkey Breast

187

28.7

7.2

0

3.99

Chicken (white meat)

195

29.55

7.72

0

3.83

Pork Loin (4oz)

154

23.29

6.13

0

3.80

Salmon

146

21.62

5.93

0

3.65

1% low fat cottage cheese

72

12.39

1.02

2.72

3.31

Whey Protein Shake

170

30

2.5

7

3.16

1oz Beef Jerky (zero carb variety)

60

11.2

4

0

2.80

Veal*

229

29.85

11.3

0

2.64

Trout

188

24.37

9.16

0.41

2.55

2% cottage cheese

90

13.74

1.93

3.63

2.47

Chicken (dark meat)

207

25.72

10.79

0

2.38

Beef Sirloin (lean)*

250

30.68

13.16

0

2.33

Pork Chop (1 Small Grilled)

118

13.12

6.85

0

1.92

Boca Meatless Burger (1)

90

15

2

6

1.88

Ground Beef (lean)*

248

25.71

15.35

0

1.67

1 serving Greek Yogurt

130

17

3.5

7

1.62

Tofu (1/4 block)

88

9.37

5.54

2.18

1.21

1 Whole Egg

74

6.29

4.97

0.38

1.18

Ground Bison

223

18.67

15.93

0

1.17

Soy Protein Shake (1 pkg)

120

14

2

14

0.88

Scallops

217

18.14

10.96

10.49

0.85

Catfish

240

17.57

14.53

8.54

0.76

Crimini Mushrooms

23

2

0

4

0.50

Sunflower Seeds (1/4 cup)

190

9

15

5

0.45

Lentils

353

25.8

1

60

0.42

Peanuts (1oz)

161

7.31

13.96

4.57

0.39

Black Beans

93

6

0.29

16.56

0.36

Navy Beans

80

6

0

17

0.35

Dry Roasted Almonds (1oz)

169

6.26

14.98

5.47

0.31

Dry Roasted Pistachios (1oz)

161

6.05

13.03

7.59

0.29

 

*Items from the original SUCCESS IN A BOTTLE protocol.  Also, if you have a busy schedule, a Whey or Soy protein shake can provide for a quick breakfast or lunch, but be mindful of the carbs. 

 

Vegetable Chart

 

Food (1 cup serving unless noted)

Calories

Protein (g)

Fat (g)

Carbs (g)

Pickles (Kosher)

5

0

0

1

Spinach*

7

0.86

0.12

1.09

Chard*

7

0.65

0.07

1.35

Lettuce*

8

0.5

0.08

1.63

Beet green*

8

0.84

0.05

1.65

Celery*

14

0.7

0.17

3

Cucumbers*

16

0.68

0.12

3.6

Radishes*

19

0.79

0.12

3.94

Crimini Mushroom

23

2

0

4

Zucchini

20

1.5

0.22

4.15

Tomato (1 med whole)*

22

1.08

0.25

4.82

Cabbage*

21

1.28

0.11

4.97

Asparagus*

27

3

0.16

5.2

Cauliflower

25

2

0.1

5.3

Broccoli

31

2.57

0.34

6

Bell Pepper (1 medium)

31

1

0.36

7.18

Squash

18

1.37

4.24

7.81

Brussel Sprouts

38

3

0.25

8

Fennel*

25

1

5.5

8.57

Edamame

110

8

3

10

Carrots

52

1.2

0.3

12.3

Onion*

67

1.47

0.13

16.18

Avocado (1 whole)

322

4.02

29.47

17.15

 

*Items from the original SUCCESS IN A BOTTLE protocol.  When picking veggies, use the carb number as your best indicator.  The lower the better and try to keep the carbs below 30g per day.  You’ll notice that veggies with seeds on the inside as well as carrots, onions and other root veggies will be higher in carbs.  These are good and healthy food items, but higher carbs will slow ketosis and thus should be limited on the low calorie phase.

* YOU MAY MIX YOUR VEGGIES

 

Low Calorie Sample Menu

 

Breakfast: 3 egg white omelet (51 cal) with spinach (1/2 cup) and tomatoes (1/2 cup)

 

Lunch: Tuna lettuce wraps w/dill pickle relish (100g equals roughly one can drained, 116 calories)

  • Add whatever veggies to tuna salad you want. By dicing chewing and digesting them, the caloric intake is not relevant.

 

Snack: 1 oz beef zero-carb jerky (60 cal) 1 cup chicken boullion (5 cal)

 

Dinner: Chicken Breast (150 g or 5.25oz) w sauteed peppers (245 cal) and steamed broccoli

 

Snack before bed: ½ serving whey protein shake (85 cal)

 

  • You’ve probably been told not to eat before bed, but lean protein is good for you and will help you sleep. Most cellular repair and maintenance occur while you sleep.  A lean protein source will feed this.  You’ll also rest better with calories in your system.

 

 

Total Calories from Sample Menu Above

 

Food Item

Protein (g)

Carbs (g)

Calories

3 egg whites

11.4

.75

51

Tuna (1 can)

25.5

0

116

Chicken (5.25oz)

45

0

292

Protein Shake (1/2)

15

3.5

85

Beef jerky (1oz)

11.2

0

60

 

 

 

 

Total

108

4.25

605

 

  • If you wanted a larger dinner, what would happen to your portion size if you substituted the chicken breast for a Mahi Mahi Steak? You could actually consume a 12oz Mahi Mahi Steak as an alternative to 5.25oz of chicken breast!! It’s all about choices.

 

  • The fat isn’t listed because it is a by-product of your protein and if you keep your 1:1 ratio of Omega 3s to Omega 6s, it’s of little concern. The veggie calories aren’t counted either, there’s no need.  The carbs are less than 30g a day so counting the veggies aren’t necessary. 

 

  • The calories from the MCT oil has been eliminated from the calorie equation because of it’s fat burning properties. You may use MCT oil to make your own salad dressing, but try to use zero calorie/carb alternatives as much as you can.

 

The most common symptoms while transitioning to the low calorie phase are: lightheadedness, headaches, fatigue and muscle cramping.  If you experience these symptoms, have a seat and drink water.  If they persist, call your doctor or 911.

Phase 3: Maintenance

The first 3 weeks (21 days) following the low calorie phase are critical to maintaining your weight loss.  This cannot be stressed enough.  There are two things to understand before beginning maintenance.

  1. Your body is not accustomed to its new weight: As a result, your body will be determined to store fat reserves and return to your old, heavier weight. 
  2. Taste is an acquired sense: The longer you stay away from the foods that made you fat, the less you’ll crave them. Grab some veggies instead.

After your low calorie phase, follow the low calorie protocol for 3 days after your last dose of SUCCESS IN A BOTTLE.  During the 21 days of maintenance, you’ll want to stay away from carbs and sugar.  You may begin to add dairy back in to your diet, but not carbs.

After you've taken your last dose of SUCCESS IN A BOTTLE and maintained the current caloric intake for 3 days (72 hours), you will transition to Phase 3.  

 

To maintain your weight loss, you will need to recalculate your BMR and multiply that by 1.25 to get your total calories for the day.  For example...if your BMR is 1364, you'll multiply that by 1.25 to get 1705 calories a day. Those calories should be broken down in to 40% protein, 40% fats (primarily Omega 3s) and 20% carbs.  It is best to get all of your carbs from fruit or root vegetables (sweet potatoes, onions, carrots, etc.)

 

40% Protein~ This will come primarily from meats, soy, nuts, lentils and a variety of other sources.  

 

40% Fats~ with 1:1 ratio of Omega 3s to Omega 6s.  The Omega 3s are good fats necessary for the body to make cellular membranes, steroid hormones and good cholesterols.  Examples of good Omega 3s are fish, avocado and nuts. For example, if you have bacon and eggs for breakfast, you should have tuna and avocado for lunch.  Strive for balance.

 

With the exception of dairy, avocado, oils, nuts and salad dressing, most of your fat consumption will be a by-product of your protein.  If you stick with the protein choices high on the PFC list, you'll only have to worry about excessive amounts of dairy when calculating your calories from fat, as avocado and nuts, both Omega 3s, are of the good fat variety.  

 

20% Carbs~ Again, try to get these from fruit and root veggies instead of breads, rice, etc.  Highly refined carbohydrates and sugars are so rapidly digested that the rush of incoming fuel cannot be fully metabolized and these calories ultimately end up stored as fat.  ELIMINATE PROCESSED CARBS AND SUGAR FROM YOUR DIET AND YOU WILL REMAIN YOUR WEIGHT LOSS.

 

Alcohol consumption~ alcohol is extremely high in calories.  If you must drink on maintenance, beer and wine will be the lowest in calories followed by straight liquors.  Avoid sugary mixes that can double and triple the caloric intake.  Unlimited vegies are allowed during maintenance.  Steam them for best nutritional value.

 

Exercise

Whatever exercise you were doing before starting the diet, continue to do it during the diet.  Don’t introduce any new strenuous strength or cardio exercises you weren’t previously doing.   If you weren’t exercising at all, start by walking 30-45 minutes per day.  You’ll want to walk at a brisk pace where your breathing becomes slightly strained to the point where talking becomes difficult. 

**Ideal exercises to enhance weight loss are:

  1. Brisk walking
  2. Light weight/high repetition training
  3. Isometric exercises
  4. Vibration plate workout
  5. Commercial workouts

Recommended Products to Accompany Diet

  1. MCT Oil
  2. Stevia
  3. Quest Protein Replacement Shakes
  4. Chicken broth or bouillon
  5. Beef jerky

Recommended Supplements to Add to Diet Protocol

  1. Multi-vitamin
  2. Biotin
  3. Potassium

 

Medical Disclaimer:

 

Any testimonials, statement and information found here is not intended to substitute for the advice provided to you by your own physician or health care provider.  You should not use any information contained in this website to self-diagnose or personally treat any medical condition or disease, or prescribe any medication.  If you have or suspect you have a medical condition, contact your personal health care provider immediately.  All information and statements regarding any and all other dietary supplements or herbs mentioned herein have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure or prevent any disease.