Label reader: what matters, what's marketing
5 minutes at the store that change a year of your life.
Most «healthy» products aren't - they're just packaged nicely. Below: what to look at, what to ignore, and a few classic exposures.
What to check and what to ignore
Check: kcal and macros per 100 gNot per serving. Manufacturers can print a 30 g serving size and the numbers look small. Always double-check per 100 g.
Check: recommended serving sizePeople often don't realize you can eat 30 g of chips instead of the whole bag - and it'll be tasty and fit your daily target. Look at the serving size and get used to measuring it, not eating «however much comes out».
Ignore: words like «fitness», «light», «natural»None of these words are regulated. «Light» mayo can be 450 kcal/100 g - «light» relative to regular, but heavy for you.
Ignore: pretty picturesA cereal box with fruits on the photo doesn't mean there are fruits inside. Check the macros and ingredients.
Classic exposures
«Fitness» yogurt - macros-wise often the same as a regular sweet one, sometimes worse. «Fitness» on the package ≠ diet product.
«Light» mayo - 450 kcal/100 g (regular - 650). «Light» compared to regular, but still 4.5 kcal per gram.
«Protein» bars - 300-400 kcal, 8 g of protein, but often with MORE fat than a regular candy bar. It's a candy bar with added protein, not a «protein» product.
Sports isotonic drinks - lots of fast carbs per bottle. For office and everyday life, it's soda in sports packaging.
Rule: marketing on the package is for emotions, the truth is in the ingredients and macros. A couple of minutes reading labels - and your calorie intake will shift already at the shopping stage.
This is just a small part of successfully building your body.
Each part can either lead you to a result or lead you to failure.
Precisely because there are many such parts, it's better to walk this path together with a specialist.
If you're interested - write «ГОТОВА» to us in DMs, and we'll discuss how to start your path to your dream body without setbacks.
I want my dream body,I'll write «ГОТОВА» on Instagram!