RFMx 1234 Fit

Simple tips to help in getting started:

  • 1. Drink ½ your body weight in ounces of water.
  • 2. Aim for 7-8 hours of sleep minimum.
  • 3. Build your plate ½ vegetables, ¼ grain, ¼ protein.
  • 4. Try and include the RFMX Fit Big 12.
  • 5. Minimize oils, animal product, sugar, and salt.
  • 6. Build flavor with spices and herbs.
  • 7. Start meals with soup or salad.
  • 8. Focus on fiber.


Nutrient to Calorie Density

1: High Nutrient Density (50% of every plate)

  • Dark Leafy Greens
    (Kale, Mustard Greens, Collard Greens,Spinach, Swiss Chard, Cabbage, Broccoli)
  • Dark Green Lettuces
    (Romaine, Green Leaf, Arugula, Butterhead)
  • Non-Starchy Vegetables
    (Brussels Sprouts, Zucchini, Beets, Mushrooms, Okra, Onions, Summer Squash, Asparagus, Cucumber, Eggplant)
  • Edible Green Leaves
    (Dandelion, Red Clover, Plantain, Watercress,Chickweed)
  • Fruits
    (Cantaloupe, Blueberries, Raspberries, Kiwi Fruits, Apples, Oranges, Bananas)
  • Carotenoid Vegetables
    (Carrots, Sweet Potatoes, Yams)
  • Water Vegetables (Watercress, Water Chestnut, Taro)

2: Moderate Nutrient Density (Watch Portion Size)

  • Super Seeds
    (Flax Seed, Chia Seed, Hemp Seeds)
  • Whole Grains
    (Quinoa, Oats, Brown Rice, Corn, Barley, Buckwheat, Bulgur)
  • Legumes
    (Lentils, Kidney Beans, Pinto Beans, Navy Beans, Soy Beans, Chickpeas / Garbanzo Beans)
  • Soy (Tempeh, Tofu, Edamame)
  • All other Starchy Veggies (White Potato's, Pumpkin, Acorn Squash, Butternut Squash)
  • Tabouli & Hummus Without Olive Oil
  • Ezekiel Bread

3: Moderate to Lower Density (Avoid for weight loss)

  • Fatty Fish
    (Salmon, Mackerel, Herring, Lake Trout, Sardines, Albacore Tuna)
  • Nuts and Seeds
    (Sesame Seed, Almonds, Peanuts, Pumpkin, Sunflower, Pecans, Walnuts, Pistachio)
  • Fatty Vegetables (Avocados, Olives)
  • Lean Meats & Fish (Skinless Chicken, Turkey, Lean Red Meat, Cod, Tilapia, Red Fish, Red Snapper)
  • Whole Grain Breads, Whole Grain Pasta, Whole Grain Tortillas
  • Dried Fruits (Raisins, Dates, Prunes, Figs
  • Nut Butters (Peanut Butter, Almond Butter)
  • Alcohol (Beer, Wine, Hard Liquor);

4. Low Nutrient Density High Calorie (Avoid)

  • Refined Grains
    (Crackers, Chips, White Pasta, White Bread, White Pasta, Flour Tortillas)
  • Full Fat Dairy
    (Milk, Yogurt, Cheese)
  • Fatty Red Meat (Flap Steak. Filet Mignon, Porterhouse, Skirt Steak, New York Strip Steak, T-Bone Steak, Rib-Eye Steak (Rib Roast, Prime Rib))
  • Processed Meats
    (Sausage, Hotdogs, Lunch Meats Including Lean Items)
  • All Refined Sugars
    (White, Brown Turbinado)
  • All Soft Drinks including Diet/Low Calorie


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