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Welcome to the BioSource Nutra Diet Program!
Welcome to the first step in this exciting, life-changing diet program that has helped thousands of people just like you lose weight and transform their bodies.
The BioSource Nutra Diet Program was created to help you develop good eating habits, boost your metabolism into high gear, and achieve goals that will empower you to make positive long-term changes. This plan works in four phases, namely the priming, fat burning, stabilization, and lifestyle phase.
This guide will help you to understand the various phases of the diet and get you moving quickly toward your weight loss goal. Please visit https://members.complexdietdrops.com/register.php to register for free recipes, and other helpful diet tools. Dedicate yourself to completing each phase, and you will start to see the amazing results for yourself. If you want it, you can have it!
Quick Tips:
1) TRACK YOUR RESULTS.
Log your weight daily.Log your main body measurements 2-3 times per week. Over time you should see a downward trend.
2) HUNGER AND MILD HEADACHES ARE NORMAL.
Most people experience a little hunger and minor headaches when beginning a new eating regimen. This is your body’s natural response as it adjusts to the decrease in calories, sugar, and other unhealthy substances.
3) WEIGHT FLUCTUATION IS NORMAL.
It’s not uncommon for your weight to occasionally fluctuate up and down slightly from day to day. Your body is figuring out how to manage your new lifestyle. You’ll stabilize further along in the diet.
4) STAY TRUE! DON’T CHEAT.
It is important to refrain from consuming any foods or drinks that are not on the diet plan. To experience extraordinary results, you must break out of the former lifestyle choices that have brought you here. Your results depend on it!
Recommended Dosage
Follow what is recommended in the instructions on your Diet Drops bottle unless otherwise directed. (Complex Diet Drops is 10 drops or 0.5ml, 3 times per day)
PROGRAM SUMMARY – PRIME, FAT BURN, STABILIZE, LIVE LIFE!
There are two diet length options to consider before you begin. Choose the option that best fits your goals.
We highly recommend the slightly longer Option 2 to allow for your new lifestyle changes to really take hold. Those who follow this option tend to maintain their goal weight for longer.
OPTION 1- Short Round
If you are less than 20 lbs over your ideal body weight. If you haven’t reached your goal by day 21, you can extend Phase 2 and begin following Option 2.
OPTION 2 - Extended Round
PHASE 1 – PRIME
For the first 2 days, you are priming your body to begin the fat-burning process. This phase signals to your body that you have enough calories and it’s ok to “let go” of extra calorie storage. Enjoy some of your favorite “naughty list” foods like a cheeseburger, slice of pizza, or a sweet dessert. While you don’t have to worry about counting calories during this phase, it’s still important that you don’t go overboard with the naughty foods. There are a few guidelines to follow:
- - Start taking your Diet Drops and other recommended supplements
- - Eat something fun from your naughty list foods
- - Eat two to three healthy fats per day
PHASE 2 – FAT BURN (VLCD)
Time to get the party started! Let’s get to losing weight and feeling great. Put simply, this is the very low calorie diet phase. You should not exceed 550 calories per day.
Guidelines to Follow:
Weigh In & Log –
Weigh yourself right when you wake up, and keep a log of your daily weight.
No Oils –
Do not prepare your food with any oils. Do not use any oils on your skin during the Fat Burn phase.
Follow a Daily, Routine Eating Pattern
a. Eat in a specified time frame.
b. Rotate proteins from the list
c. Rotate fruits from the list
d. Eat a variety of veggies from the list (Veggies can and should be consumed in large quantities.)
(a.) Have a Designated Eating Time –
Each day you will want to eat all of your meals within an 8-hour time frame. For example, no eating before 11:00 AM or after 7:00 pm. This is just an example. Choose your 8-hour eating time according to your schedule and lifestyle, and stick to it.(b.) Rotate Between a Couple of Proteins Each Day –
Incorporating a variety of foods and nutrition within the BioSource Nutra Diet Program helps your body maintain it’s fat-burning abilities. It is recommended that you eat no more than a couple of different proteins every day during the Fat Burn phase. Try not to eat the same protein two days in a row. Here’s an example of how you could rotate your protein choices.| MEAL | MONDAY | TUESDAY | WEDNESDAY |
|---|---|---|---|
| LUNCH | Chicken | Beef | Chicken |
| DINNER | Shrimp | Tilapia | Shrimp |
Pro Tip:
When you eat land protein, such as chicken or beef, at one meal, try to eat a sea protein, such as tilapia or shrimp, for the second meal. The benefit is increased nutrient variety and better calorie allocation.
(c.) Eat Two Different Fruits Per Day –
It is recommended that you eat no more than a couple of different fruits each day during this phase. You can eat your fruit alongside your protein and/or veggies or you can eat it as a stand-alone snack. Just remember that all eating happens within your designated 8-hour eating time.
Pro Tip:
Try eating two different fruits per day for increased nutrient variety and better calorie allocation. Unlike protein, it is okay to eat the same fruit multiple days in a row. Don’t slow your fat-burning progress by increasing the amount of fruit you eat daily. Stick to eating no more than two fruits a day.
(d.) Eat Copious Amounts of Veggies -
Eat as many veggies as possible during the Fat Burn phase. The veggies on your list are extremely nutrient-dense with very few calories per serving. Some veggies are recommended to be eaten only once a week or less. Eating these veggies regularly within the Fat Burn phase can cause mild inflammation or the alteration of hormones, consequently slowing weight loss. Review your food list and make note of these veggies.
Pro Tip:
Be intentional about eating more leafy greens and veggies with higher fiber content. This helps aid the process of slowing down your body’s insulin response. The long-term benefit is an increased metabolism and healthy weight loss.
Recommended -
Colonew is our daily colon health formula that contains a beneficial amount of additional dietary fiber. This product is designed to gently clear out toxic buildup in the intestinal tract, aiding the body in rebuilding the healthy gut bacteria that improves overall digestion.
Use Pink Salt -
If you need some seasoning, it’s ok to use salt! Pink salt that is. Pink Sea Salt comes in different varieties. It is more balanced than regular table salt, and contains a number of different trace minerals that your body loves! Pink salt will help you with your body’s hydration process. Go ahead and use it to salt your meals. Don’t go overboard with it, but you should try to use about ¼ to ½ teaspoon per day.Use Stevia, Not Sugar -
The only sweetener permitted during the Fat Burn phase is stevia. It’s best to use stevia in liquid form, however, if you like powdered stevia, Sweetleaf is one of the best brands to use. Other types of powdered stevia contain neurotransmitter disruptors such as maltodextrin.Drink Plenty of Water -
We can’t stress how important this is. Your ultimate goal is to be drinking half of your body weight in ounces of water per day. For example, if you weigh 200 pounds, you should eventually get up to drinking 100 oz/day.Unless you are already doing this, don’t go all in yet. As a standard rule of thumb, you should aim to drink at least 8 – 8oz glasses of water. Start there and increase your water intake over the first two weeks to try to meet this goal.You can drink sparkling water, coffee (limited), and tea. You can also try drinking Zevia (soda replacement), or use water enhancer drops. Remember, no sweeteners except for Stevia.Prevent Weight Stagnation/Plateaus
When you are the same weight, or nearly the same weight, for three days in a row, you are officially on a plateau and need to do a Weight Breaker. Here are some examples:
-
Day 1 – You weigh 180 lbs.
-
Day 2 – You weigh 180 lbs.
-
Day 3 – You weigh 180 lbs. – Do a Weight Breaker this day
Types of Weight Breakers
Below are three methods of Weight Breakers to help you get past that stagnating weight. While it is recommended to try the Steak Method as your first Weight Breaker, all three are great options!
The Steak Method –
This is the “go to” weight breaker. Consume plenty of water throughout day, consuming no food until the end of the day (usually around dinner time). At the end of the day, you are to only eat a 5-ounce grass-fed steak and an organic tomato or apple. This increase in size only applies when following the steak method. Remember, you will eat up to 4 ounces of land protein during your normal eating plan in the Fat Burn phase.
The Apple Method –
Aim to eat up to six apples throughout the day. There is no designated eating time when following the apple method. Start and finish your apples whenever you want! You can also make your own applesauce, baked apples, or dehydrated apple chips during this day.
The Raw Vegetable Method –
Eat as many raw vegetables from the list as you can while following this method. Similar to the apple method, there is no designated eating time when following the raw vegetable method. Start and finish whenever you’d like. The only rule is that the vegetables must be raw.
Approved Foods
| PROTEINS | CALORIES PER OZ | VEGGIES | CALORIES PER OZ | FRUITS | CALORIES PER SERVING |
| Albacore Tuna | 30 | Alfalfa Sprouts | 6 | Apple (Medium) (HF) | 95 |
| Beef – Ground (90/10) | 50 | Artichoke (HF) | 13 | Apricot | 17 |
| Beef – Steak (Grass Fed) | 38 | Asparagus (HF) | 5 | Blackberry 1/2 Cup | 31 |
| Black Sea Bass | 28 | Bell Pepper | 6 | Blueberry 1/2 Cup | 42 |
| Buffalo | 50 | Broccoli (1X) (HF) | 10 | Cherry 1/2 Cup | 38 |
| Chicken | 35 | Brussel Sprouts (HF) | 12 | Grapefruit (1/2) | 52 |
| Cod | 23 | Cabbage (HF) | 7 | Lemon | 17 |
| Cottage Cheese (1%) (1X) | 180/Cup | Cauliflower (1X) | 7 | Lime | 20 |
| Crab Meat | 24 | Celery | 4 | Orange (Medium) | 95 |
| Egg (1 Whole)* | 78 | Collard Greens (HF) | 9 | Peach (1/2) | 17 |
| Egg Whites (1)* | 17 | Cucumber | 4 | Pear (HF) | 31 |
| Elk | 31 | Endive | 5 | Plum | 42 |
| Flounder | 20 | Fennel (HF) | 9 | Raspberry 1/2 Cup | 38 |
| Halibut | 31 | Green Bean (HF) | 9 | Strawberry 1 Cup | 52 |
| Haddock | 21 | Jalapenos | 8 | Watermelon 1 Cup | 17 |
| Lobster | 22 | Kale (HF) | 14 | ||
| Mahi Mahi | 24 | Leek | 19 | ||
| Perch | 26 | Lettuce | 4 | ||
| Pheasant | 37 | Onion | 11 | ||
| Scallop | 25 | Portabella Mushrooms | 7 | ||
| Shrimp | 30 | Radish | 6 | ||
| Swordfish | 40 | Shallot | 20 | ||
| Tilapia | 27 | Shiitake Mushrooms | 9 | ||
| Trout | 64 | Spinach (HF) | 7 | ||
| Turkey (White meat) | 46 | Swiss Chard (HF) | 6 | ||
| Veal | 34 | Tomato | 5 | ||
| Venison | 45 | Zucchini | 5 | ||
| Whitefish | 37 |
| PROTEINS | CALORIES PER OZ |
| Albacore Tuna | 30 |
| Beef – Ground (90/10) | 50 |
| Beef – Steak (Grass Fed) | 38 |
| Black Sea Bass | 28 |
| Buffalo | 50 |
| Chicken | 35 |
| Cod | 23 |
| Cottage Cheese (1%) (1X) | 180/Cup |
| Crab Meat | 24 |
| Egg (1 Whole)* | 78 |
| Egg Whites (1)* | 17 |
| Elk | 31 |
| Flounder | 20 |
| Halibut | 31 |
| Haddock | 21 |
| Lobster | 22 |
| Mahi Mahi | 24 |
| Perch | 26 |
| Pheasant | 37 |
| Scallop | 25 |
| Shrimp | 30 |
| Swordfish | 40 |
| Tilapia | 27 |
| Trout | 64 |
| Turkey (White meat) | 46 |
| Veal | 34 |
| Venison | 45 |
| Whitefish | 37 |
| VEGGIES | CALORIES PER OZ |
| Alfalfa Sprouts | 6 |
| Artichoke (HF) | 13 |
| Asparagus (HF) | 5 |
| Bell Pepper | 6 |
| Broccoli (1X) (HF) | 10 |
| Brussel Sprouts (HF) | 12 |
| Cabbage (HF) | 7 |
| Cauliflower (1X) | 7 |
| Celery | 4 |
| Collard Greens (HF) | 9 |
| Cucumber | 4 |
| Endive | 5 |
| Fennel (HF) | 9 |
| Green Bean (HF) | 9 |
| Jalapenos | 8 |
| Kale (HF) | 14 |
| Leek | 19 |
| Lettuce | 4 |
| Onion | 11 |
| Portabella Mushrooms | 7 |
| Radish | 6 |
| Shallot | 20 |
| Shiitake Mushrooms | 9 |
| Spinach (HF) | 7 |
| Swiss Chard (HF) | 6 |
| Tomato | 5 |
| Zucchini | 5 |
| FRUITS | CALORIES PER SERVING |
| Apple (Medium) (HF) | 95 |
| Apricot | 17 |
| Blackberry 1/2 Cup | 31 |
| Blueberry 1/2 Cup | 42 |
| Cherry 1/2 Cup | 38 |
| Grapefruit (1/2) | 52 |
| Lemon | 17 |
| Lime | 20 |
| Orange (Medium) | 95 |
| Peach (1/2) | 17 |
| Pear (HF) | 31 |
| Plum | 42 |
| Raspberry 1/2 Cup | 38 |
| Strawberry 1 Cup | 52 |
| Watermelon 1 Cup | 17 |
PHASE 3 – STABILIZE
1. Days 22 through 42 (Days 42 – 64 for Option 2)
continue the same diet from the Fat Burn phase, except you are now out of the Diet Drops Formula. All other rules remain the same.2. When you weigh yourself on day 43 (Day 64 for Option 2),
that weight becomes your Weight Reference Point (WRP). You can now begin to add different foods back into your diet (See #5 below - What do I eat?), but it is important that you stay within a 2 lb window of your WRP. Example – If your WRP is 200 lbs. that means you are outside of your WRP if you weigh less than 197.9 lbs. or above 202.1 lbs.3. Your calorie target for the Stabilization
phase requires a little math. Make sure to write down these number as you calculate them.(a) First, you need to calculate your Basil Metabolic Rate (BMR). To do this, use the appropriate equation below or simply use the bmr calculator.
Men: BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in years)
Women: BMR = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in years)
Sedentary (little or no exercise): DCI = BMR x 1.125
Lightly active (exercise 1–3 days/week): DCI = BMR x 1.225
Moderately active (exercise 3–5 days/week): DCI = BMR x 1.4
Active (exercise 6–7 days/week): DCI = BMR x 1.575
Very active (hard exercise 6–7 days/week): AMR = BMR x 1.75
Now that you have your BMR and DCI you’re ready to figure out your new calorie target. You can use the Stabilize Calorie Target Calculator below (Use the BMR calculator first, as this calculator will use that BMR value). You can also calculate it manually by adding your BMR plus your daily caloric intake divided by 2. Then subtract 200 calories. Like this:
- - BMR: 1600
- - Daily Caloric Intake: 1800
- - Add those 2 together: 1600 +1800 = 3,400
- - 3,400 / 2 = 1,700
- - 1,700 - 200 = 1,500
- Take the first few days and slowly increase calories. Each day add in another 200 calories until you reach your calorie target. If your weight continues to go down then continue to increase your calories until it stabilizes.