Kenneth Lo

#AskKenneth 149: You Need To Know How To Read Labels

July 3, 2017

For Fat Loss or for the healthy issue, we need to choose "l0w-sugar" and "low-carbs" foods, and also we have to avoid any processed foods from the boxes. Eat real foods and loads of vegetables every meal. Somehow, it's difficult to avoid processed foods in the reality. 

 

As you know sugar is a silent killer, but it's hard to avoid it in our daily life.

 

Remember, insulin resistance is a killer of fat burning.  Too much sugar and too often will cause insulin resistance. 

 

Here is a video about Sugar:

"How sugar affects the brain - Nicole Avena, from TED-Ed" 

How to read labels?

First of all, I would like to look at sugar intake, carbs intake, fibres intake and protein intake.

 

1. Juice

Sugar: 26g - High sugar

Fibers: 4g

Carbs: 32g - moderate 

Protein: 1g - very low protein 

High sugar and low protein. 

For Fat Loss - I don't recommend. 

 

2. Oatmeal

Sugar: 7g

Fibers: 4g

Carbs: 35g - moderate 

Protein: 5g - very low protein 

 

For Fat Loss - Depends on your carbs goal. If your carbs goal is only 50g/day, then I don't suggest it.


If your carbs goal is up to 150g, you may eat them around training session (before/after). Of course I prefer to have white rice or sweet potatoes.

However, don't forget

Milk 250ml

Sugar: 11g 

Fibers: 0g 

Carbs: 12g

Total sugar: 7g + 11g = 18g - high

Total carbs: 35g + 12g = 47g - moderate

 

At the same time, however, you also eat a lot of protein and vegetables.

It is only part of the meal.

Only having oatmeal without protein and vegetables is not a proper meal.

 

However, it is a processed food from box, we need to avoid it.

 

3. Corn Flakes

Sugar: 3g

Fibers: 0g - zero fiber

Carbs: 24g - moderate 

Protein: 2g - low protein

(1 cup = 29g)

 

For Fat Loss - Depends on your carbs goal. If your carbs goal is only 50g/day, then I don't suggest it.

 

If your carbs goal is up to 100g, you may eat them around training session (before/after). Of course I prefer to have white rice or sweet potatoes.

However, don't forget

Milk 250ml

Sugar: 11g 

Fibers: 0g 

Carbs: 12g

Total sugar: 3g + 11g = 14g - moderate

Total carbs: 24g + 12g = 36g - moderate

 

At the same time, however, you also eat a lot of protein and vegetables.

It is only part of the meal.

Only having oatmeal without protein and vegetables is not a proper meal.

 

However, it is a processed food from box, we need to avoid it.

 

4. Cereal

Sugar: 3g - low sugar

Fibers: 0g - zero fiber

Carbs: 25g - moderate

Protein: 2g - low protein 

(1 cup = 28g)

 

For Fat Loss - Depends on your carbs goal. If your carbs goal is only 50g/day, then I don't suggest it.

 

If your carbs goal is up to 100g, you may eat them around training session (before/after). Of course I prefer to have white rice or sweet potatoes.

However, don't forget

Milk 250ml

Sugar: 11g 

Fibers: 0g 

Carbs: 12g

Total sugar: 3g + 11g = 13g - moderate

Total carbs: 25g + 12g = 37g - moderate

 

At the same time, however, you also eat a lot of protein and vegetables.

It is only part of the meal.

Only having oatmeal without protein and vegetables is not a proper meal.

 

However, it is a processed food from box, we need to avoid it.

 

5. Cereal

Sugar: 4g - low sugar

Fibers: 0g - zero fiber

Carbs: 24g - moderate

Protein: 6g - low protein 

(1 cup = 32g)

 

For Fat Loss - Depends on your carbs goal. If your carbs goal is only 50g/day, then I don't suggest it. 

 

If your carbs goal is up to 100g, you may eat them around training session (before/after). Of course I prefer to have white rice or sweet potatoes.

However, don't forget

Milk 250ml

Sugar: 11g 

Fibers: 0g 

Carbs: 12g

Total sugar: 4g + 11g = 15g - moderate

Total carbs: 24g + 12g = 36g - moderate

 

At the same time, however, you also eat a lot of protein and vegetables.

It is only part of the meal.

Only having oatmeal without protein and vegetables is not a proper meal.

 

However, it is a processed food from box, we need to avoid it.

 

6. Milk 

Sugar: 11g - moderate sugar

Fibers: 0g - zero fiber

Carbs: 12g - moderate

Protein: 9g - low protein 

(1 cup = 250ml)

 

My answer is Yes & NO. Depends.

I personally stop drinking milk for years.

I don't want to increase my sugar intake from the milk.

And I prefer to have protein from "foods" instead.

 7. Almond Breeze

Sugar: 7g - low sugar

Fibers: 1g - low fiber

Carbs: 8g - low carbs

Protein: 1g - low protein 

(1 cup = 250ml)

 

Personally, I drink Almond everyday x 250ml x 2 cups. Sometimes I drink it with my coffee. The taste is so good. 

However, it's not for Fat Loss, it's just better than drinks.

And it cannot replace any foods.

I also suggest my trainees to drink 4L (male) & 3L (female) a day. 

I cannot drink it when I am close to bodybuilding competition and photo-shooting.

I will drink unsweetened one. 

 

8. Juice

Sugar: 29g - high sugar

Fibers: 1g - low fiber

Carbs: 31g - high carbs

Protein: 0.2g - low protein 

(1 cup = 250ml)

 

I don't want to talk about this one.

Eat some blueberries and strawberries after training session please.

 

9. Juice

Sugar: 38g - high sugar

Fibers: 0g - zero fiber

Carbs: 43g - high carbs

Protein: 0g - zero protein 

(1 cup = 250ml)

 

Same. I don't have to say anything about it right?

There's no point to drink it when your goal is to lose fat.

43g carbs meet your daily carbs goal already without having anything. 

 

Low-Calorie = For Fat Loss?

I don't think so. 

 

10. Coke

Sugar: 55g - high sugar

Fibers: ??

Carbs: 55g - Super high carbs

Protein: 0g - zero protein 

(1 bottle = 500ml)

 

I know I know.

Everyone likes it right?

Me too.

Do I drink it? Sometimes. 

For "treat" only. Only on my high carbs day.

Maybe every 4 weeks? Or after competition.

 

It definitely not for building muscles or fat loss. 

 

11. Fish Oil

What is a good quality fish oil?

HIGH EPA (700mg) - like this product!

EPA is for reducing inflammation!

Inflammation causes insulin resistance.

Insulin resistance has negative influence to Fat Loss and Building Muscles.

This one is good product too.

EPA 660mg 

 

 

 

 

 

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