Directions (Adult) As an addition to your reduced calorie diet and exercise plan (Diet & Exercise Plan available online at: www.AppliedNutrition.com/deplan), take two (2) liquid soft-gels in the morning and two (2) liquid soft-gels in the afternoon with meals with a full glass (8 oz) of water. If caffeine keeps you up at night do not take this product in the evening since it contains caffeine.