Learn to Read Food Labels Fast and Keep it Movin’.

“I never read those labels at all.”

I recently heard this from a trainee. Immediately, I understood more about why she was struggling to eat underneath her calories: she had no idea what she was actually consuming.

Considering she’s a Master’s student, finally giving in to the extra “light reading” will not be calculus for her.

But most of you – from my experience – have trainees who absolutely never read food labels, let alone read food labels fast enough to make snap decisions about eating.


Reading Food Labels for Weight Loss and Life is about Critical Thinking

Any diet’s anathema – is processing and critical thinking.

how many calories do i need
Video Lesson #2 (Click above to watch)

That’s because diets don’t work and most treat you like you cannot handle critical thinking.

I mean this without hyperbole.

Diet exist because it is assumed you are too used to defeat and need to be encouraged.

The problem is that this process discourages thinking about what goes into your trainees’ bodies.

Coaches, here how to teach your clients and trainees to break down a nutrition facts label.

We have to inform folks that we are NOT looking for obscurities like:

  • DV% (Daily Value percentage) – a near-useless variable based on too-broad “2000 calorie diets,”
  • serving sizes – trying to figure out what 50 grams means to you when you’re at the supermarket is a futile and pointless waste of time,
  • trans fats – because this number should always be less than ONE
  • ingredients – being able to pronounce everything on the label and have an idea where in nature you can get this additive
  • mono/polyunsaturated fats – these are both UNSATURATED and that’s all that matters. Their ratios and proportions mean absolutely nothing to the vast majority of the public.

4 Steps to Read Food Labels Fast : it’s simple

  1. Notice the calories and the serving size – it’s it one serving per bag or say, three…?
  2. Find COMPLEX carbohydrates ( = Total Carb minus (Sugars+Fiber))
  3. Find Protein – multiply by 4. look for 6% + for say, a snack, (For muscle building)
  4. Find Fat calories – multiply by 9. This should be no more than 35% PER DAY

That’s IT.

Now, after we read food labels fast enough to move on, we know the purpose of the food in our diet

We can determine if the food is high in complex carbs or lower. Te result is either a quality:

  • Meal
    • pre or post workout
    • breakfast, lunch, or dinner
  • Snack
    • pre or post workout
    • mid-meal metabolism booster


Check out the lecture another intervention, here.


Check out the original way to Master and Read Food Labels Fast article here.


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