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Intermittent Fasting | Clean Eating & Reading Labels

by briangryn | April 1, 2021 | Eat Clean Get Lean Recommended

Snacking throughout the day especially on junk will not help you accomplish low insulin and times of fasting. Which in turn will not help you use your own fat stores for energy and you will always rely on glucose.

Eating ready-to-eat prepared meals are typically low in nutrient density and have lots of artificial ingredients and preservatives. In an ideal world, we eat whole, natural foods but I know sometimes we have to eat food in a box or jar. So it’s important to be aware of what’s on the label and how to interpret it for your health. Be sure to read the ingredients!

Here are some basic ingredient tips…

  • Ingredients on labels are listed from highest to lowest quantity
  • If the first ingredient is brown rice syrup put it back
  • Look for SMALL ingredient lists (6 or less is ideal :)
  • If you can't pronounce an ingredient put it back on the shelf For example - say this ten times - BUTYLATED HYDROXYANISOLE or BHT used as a preservative in cereals, potato chips and chewing gum but the Health and Human Services pegged them as known carcinogens!
  • Be aware of SUGAR and all it's different names! (i.e. malt syrup, corn syrup, brown rice syrup, barley malt, cane juice, fruit juice concentrate, maple syrup and on and on....) These aliases attempt to conceal the presence of large amounts of added sugars. 5 grams of sugar or less is a good baseline
  • Stay away from FAT FREE foods because they typically have a high sugar content and often contain artificial ingredients
  • Watch for certain artificial sweeteners
  • Avoid - Aspartame (in NutraSweet or Equal), Sucralose, or Acesulfam-K and Saccharin (branded as Sweet n Low)
  • Use only in moderation - Whey Low and Sugar Alcohols
  • Best choice - Raw Honey, Coconut Sugar and Stevia Leaf or Stevia drops
  • Avoid Veggie Oils - such as canola, soybean, corn, sunflower, peanut and safflower oil.

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    Intermittent Fasting | Clean Eating & Reading Labels

    Recommended
    Reads

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    Intermittent Fasting | The Importance of Protein While Fasting

    Intermittent Fasting | Clean Eating & Reading Labels

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