%banner_alternate_text%

RIZE LOGO
EATING CONTROL SOLUTION
* MOBILE - READY *
solutionreviewsdiet-hlfat-gramssupport

With EXERCISE or Without

The RIZE DIET is designed for a non-active lifestyle. It doesn’t matter whether you exercise or not!

The RIZE DIET

Works with or without the RIZE EATING CONTROL SOLUTION to improve your overall health. The RIZE DIET is simple, if you:

  • Understand our simple rules of nutrition and weight loss, and are capable of
  • Reading a simple table or a chart,
  • Doing simple math,
  • Counting pennies and quarters, and
  • Showing restraint by not stepping on the scale, then
The RIZE DIET is perfect for you!

IGNORE the FOOD PYRAMIDS

The old and new food pyramids are far too complicated.

  • Neither pyramid shows you how to transition from your current eating habits to optimum health.
  • The simple RIZE DIET gives you the foundations of a proper diet without going extreme, with the option for you to add exercise later, if you need it or want it.
  • If your Doctor has recommended that you reduce your sodium intake, you may need to prepare your own meals and use a salt substitute as an option, or purchase packaged food or restaurant food with low sodium content.
  • If your Doctor has recommended that you reduce your sugar intake, the RIZE DIET has assigned equivalent fat grams to reduce your consumption of concentrated sugars.
  • Once you've seen that the RIZE DIET works, you can add greater restrictions and complexity (i.e. choosing between types of oils, organic foods, non-GMO, etc.), if it suits you at a later time.
  • Don't sweat the details, most of which have been taken into account and the others will work themselves out.


DO NOT USE FOOD PYRAMID - DOES NOT SHOW HOW TO TRANSITION FROM CURRENT EATING HABITS TO OPTIMUM HEALTH
SOURCE: U.S. Department of Agriculture

top

NUTRITION and WEIGHT LOSS

Food is fuel. For the same weight of food, fat has twice the number of calories as a carbohydrate or a protein. So by eating a carb instead of fat, you've eaten HALF the calories. And by eating a protein instead of fat, you've eaten HALF the calories. Because most carbs are burned quickly, you should choose proteins over carbs.

Because each fat gram is twice the calories, fat is extremely hard to burn, or nearly impossible to burn with a slow or non-existent metabolism. So, if you don't eat fat in the first place, you won't need to burn it. This includes drinking fat!

Fat is unused fuel that is stored in your body, which is weighing you down. Unlike a truck, you don't drop the load and lose the weight. You continuously carry the extra weight around. It's no surprise that you move slower and have no energy!


RIGHT FUEL USED THE WRONG WAY - SEMI TRUCK RACE 1ST TRUCK FUELED WITH PREMIUM GAS (PROTEINS) AND NO TRAILER IS WAY AHEAD, 2ND TRUCK FUELED WITH REGULAR GAS (CARBS) AND NO TRAILER IS FAR BEHIND AND 3RD TRUCK FUELED WITH OIL (FATS) IS DEAD LAST


Fat is healthy, but in small amounts. Too much fat (oil) will stop your metabolism (engine). Restarting your metabolism (engine) to burn all fuels efficiently will not happen overnight. Your goal is to eventually reach the proportions of fuel shown below. This will be accomplished by gradually reducing the amount of fat that you eat, resulting in weight loss. This will be done by counting fat grams!


THE RIGHT MIX FOR YOUR METABOLISM - GAS NOZZLE PUMPED TO ENGINE (METABOLISM) WITH HUGE DROPLET OF PREMIUM GAS (PROTEINS), GAS NOZZLE PUMPED TO ENGINE (METABOLISM) WITH SMALL DROPLET OF REGULAR GAS (CARBS) AND QUART BOTTLE POURED TO ENGINE (METABOLISM) WITH VERY SMALL DROPLET OF OIL (FATS)

top

Use Two BASIC PRINCIPLES

These two basic principles will take you a long way in reaching your ultimate goal and will help you make good choices in reducing your fat intake.

FARM-GROWN is BEST!

If consumed in its pure form; food that is found in a tree, in a bush, grown in the ground or in an animal (mammal, bird, fish or marine life), which includes fruits, vegetables, eggs, meat, milk, and seafood are the best!

  • Remove the skin and trim all fat from pure meats,
  • Drain and pat down all cooked bacon, ground beef, hamburgers, sausages, and hot dogs,
  • Remove globs of fat where present in canned meats,
  • Remove the separated top layer of fat from refrigerated leftover soups and sauces,
  • Remove the surface fat from refrigerated leftover meats, like chicken and turkey parts,
  • Use concentrated fats sparingly,
  • Consume non-fat or low fat dairy products, and
  • Eat cheese, ice cream and other creams in small controlled amounts.

LARD is the WORST!

With few exceptions, lard is the worst in all of its forms. Lard is disgusting. It’s not a clean fuel and it will stop your metabolism!

  • Our definition of lard is butter, margarine, fryer grease, cooking oils, baking grease, oils in dressings, fat around the edges or through the meat, fat ground into the meat, turkey and chicken skin, and fat in dairy products (i.e. milk, cheese, cream).
  • Food with lard is usually greasy and oily, which makes it easy to spot.

SLOW and STEADY

  • You can't transform yourself in one day.
  • The RIZE DIET takes a slow and steady approach to weight loss, if you prefer.
  • To walk a mile, you must first take one step, and then take another step, and so on.

Your STARTING POINT

  • First, you set your Baseline Number, which is the number of fat grams that you currently consume. This is done by counting fat grams!
  • Second, you set your Target Weight by using the Body Mass Index (BMI) chart below, and
  • Third, you set your Original Daily Allowance.

top

RULES for WEIGHT LOSS

You will use the following rules to;

  • Find your Baseline Number and set your Original Daily Allowance,
  • Continue to make progress with your weight loss, and
  • Maintain your Target Weight after you have lost all of the excess weight.

RULE #1 -
If anything that you put in your mouth has fat in it, or the RIZE DIET says that it has equivalent fat grams, you count the fat grams. (See Rule #5)

RULE #2 -
You can't Spend any more than what you set out for your Daily Allowance of fat grams.

RULE #3 -
You can Save any remainder of your Daily Allowance to move to a higher level of weight loss, or in an emergency, you can use it for the next day or let your savings build up for a rainy day (The last two options are the same as slowing or stopping your metabolism).

RULE #4 -
You can eat fruits, vegetables, and beans (fresh, frozen, canned, vacuum sealed, boxed) without counting fat grams. (But, you must continue to follow Rule #1)

RULE #5 -
The equivalent fat grams for concentrated sugars (i.e. alcoholic drinks, candy, fruit in syrups, fruit drinks, fruit juice, soda, sugars, sweeteners, and syrups) are listed and you will count them ~ refer to tab for FAT GRAMS.

  • Just a few of the multitude of food items that you don’t count including fruits and vegetables and beans are spices, herbs, garlic, pickles, pickle relish, sauerkraut, barbecue sauce, ketchup, mustard, red wine vinaigrette, etc.
  • With the RIZE DIET, you can eat bread and pasta and rice, so long as you stay within your Daily Allowance of fat grams.

IMPORTANT - Because the food items that you aren’t counting still contain calories, which if not burned will slow or stop your metabolism, eat them in the proper proportions based on the simple diagram for the OPTIMAL BALANCE of foods found at the bottom of this page.

top

#1 FINDING Your BASELINE

WEEK 1 - Don't change a thing! You want an accurate tally of the average number of fat grams that you currently consume per day.

  • Step 1 - Jot down every day for 7 days everything that you ate, drank or chewed, if it has fat in it or has a fat equivalent, and write down the fat grams next to each item (round to one decimal place).
  • Step 2 - Total the fat grams for each day, which gives you a daily total (round to one decimal place).
  • Step 3 - Add up the seven daily totals, which gives you a weekly total.
  • Step 4 - Take the weekly total and divide by 7 (round up or down to nearest whole number). This is the average number of fat grams that you consumed per day and this is your Baseline Number!

COUNTING Your FAT GRAMS

Before you can count your fat grams, you have to find them. The fat grams are found;

  • On packaged foods,
  • On our list of Equivalent Fat Grams and our list of fat grams by food category ~ refer to tab for FAT GRAMS,
  • By searching the external links, which also show food items for fast food and sit-down restaurants ~ refer to tab for FAT GRAMS, and

  • On menus at restaurants, which show the fat grams per meal.
If you can’t find the fat grams for a food item in the measured amount that you need, you will use the food container to calculate the fat grams.

PACKAGED FOOD

When you buy packaged food to eat or to prepare meals, the fat gram information is found on the nutrition label. The only information you need is the "Servings Per Container" or the "Serving Size" and you need the "Total Fat". From this, you can calculate the amount of fat grams consumed.

FAT GRAMS by the AMOUNT EATEN

  • Judge how much you have eaten from the container or package. You can use this method to calculate fat grams for foods given in ounces (i.e. yogurt, block cheese, shredded cheese, block cream cheese, potato chips, nacho chips, cheese puffs, bean dip, pork rinds, beef jerky, canned meats, pork and beans, baked beans, soups, chili with meat, spaghetti sauce with meat, candy bars, nuts, etc.)

top

CALCULATIONS OF FAT GRAMS FROM NUTRITION LABEL - JUDGE BY THE AMOUNT EATEN

IMPORTANT: “Total Fat” is misleading! “Total Fat” is the fat grams per serving, not the total fat in the container.

FAT GRAMS by the CUP

  • Measure with various measuring cups, until you get a feel for how much is 1 cup, 1/2 cup, 1/3 cup and 1/4 cup (i.e. cereal, butter, margarine, ice cream, etc.)
  • 16 Tablespoons = 1 Cup.


CALCULATIONS OF FAT GRAMS FROM NUTRITION LABEL - JUDGE BY MEASURING CUP

top

FAT GRAMS by the TABLESPOON

  • Measure with a tablespoon, until you get a feel for how much is in a tablespoon (i.e. oils, peanut butter, butter, margarine, mayonnaise, tub cream cheese, salad dressings, grated parmesan cheese, french onion dip, cheese dip, croutons, cool whip, etc.)
  • 3 Teaspoons = 1 Tablespoon.


CALCULATIONS OF FAT GRAMS FROM NUTRITION LABEL - JUDGE BY TABLESPOON

EXAMPLES - SIZE OF HEAP SHOULD BE EQUAL TO EMPTY SPACE BELOW THE FILL LINE ON MEASURING UTENSILS

top

FAT GRAMS by the PIECE

  • Count individual pieces that you have eaten (i.e. cookies, crackers, cakes, doughnuts, slices of bread, etc.)

CALCULATIONS OF FAT GRAMS FROM NUTRITION LABEL - COUNT BY THE PIECE

  • For any variety of nut, just use the fat grams given and multiply by the number eaten.

FAT GRAMS FOR NUT VARIETIES BY THE PIECE - 0.8g per ALMOND, 1.1g per WALNUT, 3.7g per BRAZIL, 2.2g per MACADAMIA, 1.1g per CASHEW, 0.7g per PEANUT, 0.15g per PINE NUT AND 0.4g per PISTACHIO

top

#2 SETTING Your TARGET WEIGHT

Whether you are a man or a woman, find your height across the bottom. Draw a line up until it meets the TARGET WEIGHT line. From this point, draw a line to the left to find your specific Target Weight.

BODY MASS INDEX (BMI) CHART - FINDING YOUR IDEAL TARGET WEIGHT - FIND YOUR HEIGHT ACROSS THE BOTTOM THEN DRAW A LINE UP UNTIL IT MEETS THE DIAGONAL TARGET WEIGHT LINE, THEN DRAW TO THE LEFT TO FIND YOUR SPECIFIC TARGET WEIGHT (IDEAL WEIGHT)
BMI Chart created by Vertex42.com. Used with permission.

EXAMPLE - You are 5’-7” tall and your Target Weight is set at 140 pounds.

#3 FINDING Your Next MILESTONE

Find your specific Target Weight under one of the two columns titled “TARGET WEIGHT”. Immediately to the right is your Target Level, which is the maximum fat grams allowed to maintain your specific Target Weight. This is your ideal weight and this will be your final fat gram allowance per day.

Find your LEVEL 1, LEVEL 2 and LEVEL 3 daily fat gram allowances, by starting at the far right on your half of the table and read the values from right to left.

  • LEVEL 1 gives a fat gram allowance that equals 50 percent of the calories that you consume.
  • LEVEL 2 gives a fat gram allowance that equals 40 percent of the calories that you consume.
  • LEVEL 3 gives a fat gram allowance that equals 30 percent of the calories that you consume.
  • Target Level gives a fat gram allowance that equals 20 percent of the calories that you consume.

top

Where you fall in the table below is determined by how many fat grams that you calculated for your Baseline Number. The table shows you what your next milestone is and your fat gram allowance for that level.
Because you will be reducing your Daily Allowance by 3 fat grams every week, every 2 weeks, or every 3 weeks and you will not necessarily fall directly on the exact number of fat grams allowed for a particular level, this table serves as a guide to indicate that you have moved to a higher level of weight loss.


DIET TABLE - FINDING YOUR SPECIFIC DAILY FAT GRAM ALLOWANCE FOR LEVEL 1, LEVEL 2, LEVEL 3 AND YOUR TARGET LEVEL (FAT GRAM ALLOWANCE AT YOUR IDEAL WEIGHT)

EXAMPLE - Your Target Weight was set at 140 pounds. Your LEVEL 1 allowance is 78 fat grams. Your LEVEL 2 allowance is 62 fat grams. Your LEVEL 3 allowance is 47 fat grams. Your Target Level is 31 fat grams. Your Baseline Number that you calculated is 83 fat grams. Your next milestone is found to be Level 1 with an allowance of 78 fat grams per day.

top

#4 TRACKING Your PROGRESS

Stash your bathroom scale away to collect dust! You don’t need it! Your weight will fluctuate up and down and weighing yourself will only make you feel like you aren’t making any progress. Using a scale is the worst way to measure your progress! The RIZE DIET gives you immediate results every night on how you are progressing with your weight loss.

STASH YOUR BATHROOM SCALE AWAY TO COLLECT DUST! THE RIZE DIET GIVES YOU IMMEDIATE RESULTS EVERY NIGHT ON HOW YOU ARE PROGRESSING WITH YOUR WEIGHT LOSS

You will also notice results, because your clothing is now baggy and no longer fits properly. You may also use a cloth or plastic measuring to verify that you have actually lost inches from your waist, hips and other body parts.

SLIM WAIST W: MEASURING TAPE

Your ORIGINAL Daily Allowance

WEEK 2 and WEEK 3 - Use your Baseline Number and subtract 3 fat grams. Set out this number of pennies as your Original Daily Allowance. Every night before going to bed, you will add up how many fat grams you consumed that day. Compare this number to your Original Daily Allowance. Any excess fat grams that you don’t consume, you put in the bank.

  • Your progress is determined by how many pennies and quarters you have in your bank.
  • You know for a fact that fat is not going on your body, it’s going in the bank.
  • You can shake your bank any time you want and immediately realize the amount of progress that you’ve made.
  • This will also inspire you to substitute foods with lower fat or no fat, so you can save even more!


EXAMPLE OF DIET - SAVING FAT GRAMS BY USING PENNIES (FAT CURRENCY, DAILY ALLOWANCE, FAT BANK)

Every night, you will also set out your Original Daily Allowance of fat grams for the next day. You will use your Original Daily Allowance for 2 entire weeks, Week 2 and Week 3.

top

WEEK 4 and BEYOND - Based on Rule #2, you can’t Spend more than your Daily Allowance of fat grams, so make sure that you will be comfortable reducing your Original Daily Allowance by another 3 fat grams for Week 4.

If you’ve saved 3 fat grams or more per day during the entire Week 3, then you know you’ll be comfortable with your New Daily Allowance during Week 4. If you’ve saved 3 fat grams during the last few days of Week 3, you will probably be comfortable with your New Daily Allowance during Week 4. If you’ve been struggling to save 3 fat grams on any given day during Week 3, than you probably want to postpone your move to a higher level of weight loss by extending your same Daily Allowance for another week.


  • Fast Rate of Weight Loss - Reduce your Daily Allowance by 3 fat grams each and every week, beginning on Week 4.
  • Moderate Rate of Weight Loss - Reduce your Daily Allowance by 3 fat grams every 2 weeks, beginning on Week 5.
  • Steady Rate of Weight Loss - Reduce your Daily Allowance by 3 fat grams every 3 weeks, beginning on Week 6.

Choose a weight loss rate that you can maintain. Flip-flopping between rates will not work. This will confuse your metabolism. The sooner your metabolism sees a consistent intake of fat grams, the sooner it will respond by powering up and burning fat!

Each time that you set a New Daily Allowance, and stay within that allowance for 7 consecutive days, you put a quarter in your bank. You’ve reached a milestone and you should be proud of yourself!

EXAMPLE OF DIET - SAVING FAT GRAMS AND REACHING MILESTONES BY USING QUARTERS (FAT CURRENCY, MILESTONE SAVINGS, FAT BANK)

Also, each time that you move to a higher level of weight loss as shown above in the table titled "ALLOWANCES BY LEVEL", you put a quarter in your bank. You’ve reached a major milestone and you should be extremely pleased with yourself!

top

#5 REACHING a HIGHER LEVEL

The table below shows you how many weeks it will take you to reach your Target Level from LEVEL 1, LEVEL 2 and LEVEL 3.

  • The chart is based on a Fast Rate of Weight Loss by reducing your Daily Allowance by 3 fat grams each and every week.
  • If you’ve been committed to your chosen rate of weight loss without setbacks for a period of 6 weeks, your metabolism should be powered up sufficiently to reach your Target Level as shown, and you should reach your Target Weight within 2 weeks after that.
  • If you chose the Moderate Rate of Weight Loss, it will take you two times as many weeks as that shown in the chart to reach your Target Level from LEVEL 1, LEVEL 2 and LEVEL 3.
  • If you chose the Steady Rate of Weight Loss, it will take you three times as many weeks as that shown in the chart to reach your Target Level from LEVEL 1, LEVEL 2 and LEVEL 3.


DIET TABLE - HOW MANY WEEKS TO REACH YOUR TARGET WEIGHT (IDEAL WEIGHT)

EXAMPLE 1 - Your Target Weight was set at 140 pounds. At a Fast Rate of Weight Loss, from LEVEL 1 it will take you about 15.6 weeks to reach your Target Level of 31 grams. You will reach your Target Weight within 2 weeks after that.

EXAMPLE 2 - Your Target Weight was set at 140 pounds. At a Steady Rate of Weight Loss, from LEVEL 2 it will take you about 31.2 weeks (10.4 x 3 = 31.2) to reach your Target Level of 31 grams. You will reach your Target Weight within 2 weeks after that.

top

3 Factors of FOOD SATISFACTION

If someone invented a pill with the perfect combination of nutrition and you took it three times a day, you would feel deprived! Food satisfaction is determined from three factors;

  • You enjoy the sensation of filling your stomach and keeping that feeling.
  • Solution - First, you choose foods with more grams of protein. Second, you choose the foods that allow you to eat more food than another with the same number of fat grams, like baked french fries instead of french fries cooked in oil.

  • You enjoy the process of chewing. The longer it takes to chew a food, the better.
  • Solution - First, you choose slabs of meat or slices of meat over dairy drinks, yogurt, soups, spaghetti or rice. Second, you choose raw apples, peaches, pears, carrots, broccoli, cauliflower or baked potatoes or dense bread or chewy bagels over drinks, soups, or salads.

  • You enjoy the taste whether it be salty, sweet, sour, or any other flavor.
  • Solution - Experiment with herbs, spices, sauces, sweeteners, and syrups to create foods that you like to eat.

Now that you are counting fat grams, you will ALWAYS compare different foods based on these 3 factors!



SATISFACTION TIPS & TREATS

If you’re not happy, you won’t stick to a diet and change your lifestyle! You are only limited by your creativity or your ability to be resourceful to create foods or find foods that taste as good to you or nearly as good to you as those fattening foods that you are giving up.

There are thousands of combinations that you can create to meet your personal taste, especially with the variety of foods in each food category and all of the herbs, spices, sauces, condiments, and syrups that are available on the market today! A few tips and treats are provided below, along with candy bars which may eventually translate to eating one half on one day and the other half on another day or completely giving up candy bars;

  • Drink skim milk with fat free chocolate syrup - 0 fat grams.
  • Drink instant hot chocolate by adding water or skim milk, and by adding miniature marshmallows - 10 mini marshmallows are equal to 1 fat gram.
  • Eat plain baked potatoes with just salt, or I Can’t Believe It’s Not Butter, or salsa, or steak sauce, or sprinkles of parmesan cheese - 0 fat grams, except 2 fat grams for 1 tablespoon of parmesan cheese.
  • Eat three times as many frozen french fries by baking them rather than frying them in grease, and by setting the oven on broil at the end so they come out crispy - 3 fat grams (3 ounces in oven), 11 fat grams (3 ounces in frier).
  • For tacos just add a can of peas to a pound of cooked hamburger with taco seasoning, which reduces the amount of hamburger and fat eaten and adds the vitamins and fiber from peas, but without the taste of peas.
  • Use unsweetened applesauce in place of the amount of oil called for in the recipe for store-bought brownie mixes, and for cakes and muffins. If the recipe calls for 1/2 cup of oil, subtract 12 fat grams from the total number of fat grams calculated from the nutrition label for the whole pan of brownies.
  • Frost an angle food cake with fat free Cool Whip with or without fresh strawberries, no added sugar - 0 fat grams for 1/12 of the whole cake.
  • At Wendy’s, a small chili with 4 saltine crackers - 5 fat grams.
  • At Taco Bell, two chicken soft tacos ordered without cheese, then add a packet of taco sauce to each - 7 fat grams.
  • At Subway, a 6-inch roast beef sub ordered without cheese then add lettuce, tomato, onion, dill pickles, salt and pepper and red wine vinegar - 5 fat grams.
  • Salty snacks with the least amount of fat are bagged pretzels with Rold Gold pretzel sticks (53 sticks) - 0 fat grams, and low fat popcorn with Orville Redenbacher’s Smartpop Butter (per cup) - 3 fat grams.
  • Cookies with the least amount of fat are plain graham crackers, 2 full cracker sheets - 3 fat grams, and Nabisco Nilla Wafers, 10 cookies - 3 fat grams.
  • Candies with the least amount of fat or equivalent fat grams are licorice - 0 fat grams, and tootsie rolls, 6 small pieces - 1 fat gram.
  • Candy bars with the least amount of fat are York Peppermint Patty (1.4 oz) - 2.5 fat grams, 3 Musketeers (1.9 oz) - 7 fat grams, and Milky Way Original (1.9 oz) - 9 fat grams.
  • Ice cream substitutes with the least amount of fat grams are fat free yogurt - 0 grams of fat, fat free frozen fudge bars on a stick - 0 fat grams with 2 grams protein, and fruit flavored sherbet (per cup) - 4 fat grams.

top

OPTIMAL BALANCE

While working within your Daily Allowance of fat grams, you will ultimately transition into a healthy and optimal balance of foods as shown in the diagram below. When reached, this optimal balance will produce the greatest results in weight loss and maintaining your new body!

  • Eat Key Proteins at every meal; preferably slabs, slices or chunks of meat or beans, or a combination of the two. Key Proteins are a must have for staving off hunger!
  • Key Proteins should make up 1/3 of the total volume of every meal.
  • Other Proteins should make up 1/3 of the total volume of every meal.
  • Carbs should make up the remaining 1/3 of the total volume of every meal.
  • Volume is the space that each food takes up, even though its spread and height may be a random shape.
  • The RIZE DIET considers beans (e.g. kidney beans, pinto beans, black beans, garbanzo beans/chickpeas, black-eyed peas, split peas and lentils), bread, pasta and rice to be proteins, not carbs, because some of these foods are high in protein and have low or zero fat.
  • The RIZE DIET considers other beans (e.g. green peas, lima beans and green string beans) to be veggies, which are carbs.
  • Fat is not included in the diagram, because you are still counting fat grams and staying within your daily allowance.


DIET DIAGRAM - OPTIMAL BALANCE OF FOODS PER MEAL - 1/3 KEY PROTEINS (MEAT, BEANS) - 1/3 OTHER PROTEINS (DAIRY, BREADS, PASTA, RICE) - 1/3 CARBS (FRUITS, VEGGIES)

Keep this optimal balance of foods in mind when you are planning what you will eat and how you will spend your fat grams. This does not mean that you will give up your fat free treats or your low fat treats, provided that you have fat grams to spend on the low fat ones, and provided that you keep your fat free treats to a minimum.

IT’S A NEW DAY!

Now that you have the tools to transition to a better life, take your first step. Don’t miss out on those precious moments!

YOU DESERVE to be a BETTER YOU!


top


© 2017 RIZE LLC, All Rights Reserved.