How to Read Nutrition Labels Without Getting Tricked

When you walk through the grocery store, it feels like every package is screaming “healthy,” “low-fat,” “all-natural,” or “high-protein.” But those front-of-the-box claims are often marketing tricks. If you really want to know what’s in your food, you need to flip it over and read the nutrition label.

Here’s how to do it the right way 👇

📖 Step 1: Start with Serving Size

The serving size is the foundation of the entire label. If the serving size is ½ cup but you usually eat a full cup, you need to double everything listed—calories, protein, carbs, fats, and even sodium. Don’t let a small serving size trick you into thinking something is “light” when it’s not.

📖 Step 2: Look at Calories Last

Calories are important, but don’t stop there. Too many people just glance at the calories and ignore the breakdown. What makes those calories up (protein, carbs, fats) matters way more for your goals.

📖 Step 3: Prioritize Protein

Protein keeps you fuller, helps repair muscles, and drives body composition changes. Aim for foods that give you at least 8–10g of protein per 100 calories when possible. A “protein bar” with more sugar than protein isn’t helping you.

📖 Step 4: check the Carbs

Carbs aren’t bad—but know the difference between complex carbs (like oats, rice, potatoes) and added sugars. Check “Added Sugars” on the label. If a product is loaded with them, it’s more of a treat than a staple.

📖 Step 5: Don’t Fear Fats

Fats aren’t the enemy. Just be aware of the type. Trans fats? 🚫 Hard pass. Unsaturated fats (like those from nuts, avocado, or olive oil)? ✅ A solid choice.

📖 Step 6: Check the Fine Print

The ingredient list often tells the truth better than the numbers. Ingredients are listed by weight, so if sugar or corn syrup is in the first three spots, you already know the deal.

📖 Step 7: Remember IIFYM

IIFYM (“If It Fits Your Macros”) is key. Technically, you can eat whatever you want as long as it fits within your daily protein, carb, and fat budget. That said, healthier whole-food options will almost always keep you fuller, fuel your body better, and support long-term results more effectively than processed foods.

✅ Takeaway

Nutrition labels aren’t meant to confuse you—they’re a tool. Once you know how to read them, you’ll never fall for “low-fat” or “all-natural” marketing tricks again. Stick to foods that align with your macros and long-term health, and let the label work for you, not against you.

💡 Pro Tip: Start practicing by reading 3–5 labels during your next grocery trip. Compare what the front says vs. what the back reveals. You’ll be shocked at how often they don’t match up.

Macros Made Simple: Why Protein, Carbs, and Fats Matter Beyond Calories

The Truth About Calories

You’ve probably heard the phrase: “A calorie is a calorie.” And technically, that’s true. Calories are simply units of energy. If you eat more calories than you burn, you’ll gain weight. If you eat fewer, you’ll lose weight.

But here’s the catch: calories only tell part of the story. They explain whether the scale goes up or down, but not what kind of weight you gain or lose. That’s where macronutrients — protein, carbohydrates, and fats — come in.

What Are Macros?

Macros are the three nutrients your body needs in larger amounts:

• Protein → Repairs and builds muscle, keeps you fuller longer, and plays a major role in recovery.

• Carbohydrates → Your body’s main fuel source. They power your workouts, your brain, and your recovery.

• Fats → Support hormone health, brain function, and provide long-lasting energy.

Each macro has a different role in shaping your body and performance — and when balanced properly, they can completely change the outcome of your fitness journey.

Why Macros Matter Beyond Calories

Imagine two people both eating 2,000 calories a day.

• Person A’s diet includes lean protein, complex carbs, and healthy fats.

• Person B’s diet is mostly processed foods with little protein.

Both may weigh the same after a month, but their bodies will look and feel very different. Person A is likely to have more lean muscle, better energy, and improved recovery, while Person B could struggle with fatigue, cravings, and unwanted fat gain.

Calories control the scale. Macros control your body composition, performance, and health.

Common Macro Mistakes to Avoid

• Only tracking calories and ignoring nutrient quality.

• Neglecting protein, which makes it harder to build or maintain muscle.

• Cutting out carbs entirely, leaving you tired and sluggish.

• Demonizing fats, which can throw off hormones and long-term health.

How to Put It Into Practice

• Track not just calories, but protein, carbs, and fats.

• Use general targets as a starting point — like aiming for about 1 gram of protein per pound of body weight.

• Choose carbs that fuel performance (rice, oats, potatoes, fruit) and fats that support health (avocado, nuts, olive oil).

• Use an app like MyFitnessPal or Cronometer for easy tracking.

• Remember: consistency beats perfection.

The Bottom Line

Calories determine if the scale moves. Macros determine whether that weight is fat or muscle, energy or exhaustion, progress or frustration.

If you want results that last — and a plan that works with your body instead of against it — focus on both.

👉 Ready to set up the right macro plan for your goals? Join Hults Fit Club today and let’s build a strategy that’s tailored to you.

Macros vs. Calories — What’s the Difference and Why It Matters

People often talk about “counting calories” or “counting macros,” but they’re not interchangeable. They measure different things and lead to very different results. They’re related, but not identical. Understanding the difference gives you far more control over fat loss, muscle gain, and energy.

What Calories Are

A calorie is simply a unit of energy. The total calories you consume determine weight change:

• Eat fewer calories than you burn (calories out) → you lose weight.

• Eat more calories than you burn → you gain weight.

Think of calories as your overall budget. They tell you whether the scale goes up or down.

What Macros Are

Macronutrients are protein, carbohydrates, fat (and technically alcohol). Each one contributes calories, but also plays unique roles in your body:

• Protein: Muscle repair, growth, satiety.

• Carbohydrates: Primary energy source, glycogen replenishment.

• Fats: Hormones, absorption of vitamins, brain health.

Macros are the categories inside your budget. Where calories give you the big picture, macros show you how those calories are being “spent.”

Calories vs. Macros — The Key Difference

• Calories control body weight. Whether you gain or lose weight ultimately comes down to calories in vs. calories out. If you consistently eat fewer calories than you burn, you’ll lose weight. Eat more, you’ll gain.

• Macros control body composition, energy, and performance. Macros determine what that weight is made of — muscle, fat, or water — and how you feel day to day.

Example: Two diets at 1,800 calories:

• Diet A: High carbs, very low protein → weight loss, but with muscle loss.

• Diet B: Higher protein, balanced carbs and fats → weight loss with muscle retention, better energy, and improved performance.

Why Tracking Macros Beats Just Tracking Calories

• Ensures enough protein to preserve or build lean muscle.

• Balances carbs and fats for energy, recovery, and satiety.

• Prevents hidden imbalances (like extremely low fat affecting hormones).

• Makes progress sustainable instead of just “eating less.”

Simple Steps to Apply This

1. Start with calories: decide whether you need a deficit, surplus, or maintenance.

2. Break those calories into macros based on your goal:

   • Fat loss: higher protein, moderate carbs, moderate/low fat.

   • Muscle gain: higher carbs, sufficient protein, moderate fat.

3. Track daily or weekly averages to stay consistent.

Closing

Calories matter for the scale. Macros matter for how you look, feel, and perform. Together, they give you the complete roadmap.

The 5 Tracking Mistakes That Stall Fat Loss

One of the biggest advantages my clients have is that they track their food intake. But here’s the truth: not all tracking is created equal. Even small mistakes can add up, leading to frustration when the scale doesn’t move the way you expect. Here are the five most common tracking mistakes and how to fix them.

1) Guessing serving sizes instead of measuring
Eyeballing portions almost always underestimates calories. That “tablespoon” of peanut butter? It’s often closer to two. And that handful of nuts could be double a serving.
Fix: Use a food scale when possible, especially for calorie-dense foods like oils, nut butters, and cheese.

2) Logging cooked vs. raw foods incorrectly
Chicken, rice, and other staples weigh very differently before and after cooking. Logging the wrong version can throw your numbers off by 10–20%.
Fix: Decide whether you’ll log foods raw or cooked and stick with that consistently. (I recommend logging raw weights for proteins.)

3) Forgetting about oils, butters, and sauces
Spray oils, dressings, marinades, and condiments add up. Even “zero-calorie” sprays are labeled per tiny serving—multiple sprays quickly add tens of calories.
Fix: Log every ingredient, even small ones.

4) Using inaccurate database entries
Apps like MyFitnessPal are helpful, but many entries are crowd-sourced and off.
Fix: Favor verified entries or build your own custom items from reliable labels.

5) Not tracking snacks and “tastes”
A bite of a cookie here, a spoonful of mac and cheese there—those untracked nibbles count. Over a week, they can add up to hundreds of calories.
Fix: If you taste it, track it.

Bottom line: Tracking works when it’s consistent. Avoid these five mistakes and you’ll see clearer progress on the scale and in the mirror.

Call to action: If you want personal guidance (macros, training, and accountability), reach out on the contact page and I’ll help you dial this in.

Net Carbs vs. Total Carbs: What You Really Need to Know

Reading a food label can feel like navigating a maze. One of the most confusing tricks you’ll see is the term “Net Carbs.” Many food companies promote this number to make products look “low-carb” or “keto friendly.” But here’s the truth: I don’t recommend tracking net carbs.

📖 What Are Net Carbs?

Net carbs are calculated by taking the total carbohydrates listed on the label and subtracting fiber and certain sugar alcohols. For example:

• Total Carbs: 20g

• Fiber: 5g

• Sugar Alcohol: 2g

• Net Carbs = 13g

This sounds good in theory—but it’s misleading.

🚫 Why I Don’t Recommend Tracking Net Carbs

• Inconsistent definitions: Not all companies calculate net carbs the same way. Some subtract all sugar alcohols, even though many still affect blood sugar.

• Misleading marketing: Products advertised as “2g net carbs” can actually have much higher total carbs that still matter to your body.

• Better accuracy with total carbs: Your body doesn’t just ignore those grams. For consistency in fat loss or performance, tracking total carbs gives you a clear, reliable picture.

🕵️ Other Label Tricks to Watch For

• Unrealistic serving sizes (a “half cookie” as a serving).

• “Keto” or “natural” claims that don’t mean much nutritionally.

• “High protein” snacks that actually have very little protein compared to carbs and fats.

✅ The Bottom Line

Don’t let food companies do the math for you. Track total carbs, not net carbs. This keeps your nutrition simple, accurate, and effective for hitting your goals.

Want a plan that cuts through the marketing noise and shows you exactly how to eat for your goals?
👉 Join me at Hults Fit Club and let’s build your personalized nutrition strategy.

The Truth About Quick Fix Diets: What Really Works for Fitness & Nutrition

We live in a world where the best microphone often beats the best evidence. Great speakers can fill rooms—and still be wrong. It happens in fitness and nutrition all the time. I tell my Junior Police Academy cadets: verify everything you’re told, even by me. This post gives you the playbook to do exactly that.

Why Bad Info Spreads

• Confidence bias: The more confident the speaker, the more convincing the claim—regardless of truth.

• Virality over validity: Simple, extreme messages travel faster than nuanced, accurate ones.

• Anecdote > data: Personal stories feel powerful but don’t prove cause and effect.

Quick-Scan Red Flags (pause if you see these)

1. Absolute language: “Always,” “never,” “the only way,” “miracle.”

2. One-size-fits-all: Ignores age, goals, training, medical history.

3. Cherry-picked evidence: Screenshots of one study or rodent data presented as universal truth.

4. Before/after without context: No timeframes, no training/diet details.

5. Conflict of interest hidden: Pushing a product as the “secret.”

6. Demonizing single foods/macros: “Carbs make you fat,” “seed oils are poison,” “fruit is sugar water.”

The 5×5 Claim Check (60-second filter)

For any claim, run this:

1. Claim: What exactly is being promised? (“This burns fat fast.”)

2. Evidence: Is there human research? Multiple studies? Systematic reviews?

3. Effect size: Are the results meaningful, or just statistically significant?

4. Applicability: Does it fit your context (age, activity, goals, preferences)?

5. Tradeoffs: Cost, sustainability, side effects, opportunity cost.

If you can’t pass 4 out of 5, don’t change your plan.

Common Myths—Fast Debunks

• “Carbs at night make you fat.” Total daily intake and protein matter far more than the clock.

• “You must detox to lose fat.” Your liver and kidneys are your detox. Fat loss = calorie deficit + adequate protein.

• “Fat-burning foods” (lemon water, ACV). No single food melts fat. Habits and totals drive outcomes.

• “Protein ruins your kidneys.” In healthy people, higher protein is generally safe; those with kidney disease must follow medical guidance.

• “You can spot-reduce belly fat.” You can build muscle locally, but fat loss is systemic.

What to Do Instead (simple, evidence-aligned)

• Daily anchors:

  • Hit protein ~0.7–1.0 g per lb goal bodyweight.

  • Set calories for your goal (deficit for fat loss, surplus for muscle).

  • Lift 3–5x/week, walk daily, sleep 7–9 hours.

• Iterate with data: Track weekly averages (weight, macros, steps), adjust gradually.

• Upgrade sources: Look for consensus statements, reviews, and educators who cite research and show context.

Teach This to Your Kids (and Yourself)

Tell them what I tell my cadets: Question confidently, verify carefully, and then act consistently. Charisma is not a credential—results come from principles, not hype.

If you want help cutting through the noise and building a plan that actually fits your life, I’ll coach you through it—no gimmicks, just results.

Master Your Nutrition: How Tracking Macros Can Transform Your Fitness Goals

You’ve been hitting the gym, doing your cardio, and “eating clean”… yet your results are slower than a Monday morning. The problem isn’t your effort — it’s your strategy. Tracking macros takes your nutrition from a guessing game to a results-driven plan.

📖 What Are Macros?
Macros — short for macronutrients — are the nutrients your body needs in large amounts:

• Protein 🥩 – Builds and repairs muscle, keeps you fuller for longer.

• Carbohydrates 🍚 – Your body’s main source of energy.

• Fats 🥑 – Essential for hormone production, brain health, and nutrient absorption.

When you balance these correctly for your body and goals, you set yourself up for predictable, measurable progress.

Why Tracking Works
Most people think they’re “eating healthy,” but without tracking, they often under-eat protein, overeat fats, or consume way more calories than they realize. Tracking macros lets you:

• Hit your daily calorie target without guessing.

• Ensure the right nutrient balance for your goals.

• Adjust and fine-tune based on progress instead of feelings.

How to Start Tracking

1. Set Your Macro Targets – These depend on your weight, body fat, activity level, and goal (fat loss, muscle gain, or maintenance).

2. Use a Tracking App – Tools like MyFitnessPal or MacrosFirst make logging food simple.

3. Plan Ahead – Pre-log your meals or check foods before eating to avoid surprises.

The Bottom Line
Tracking your macros isn’t about eating “perfectly.” It’s about eating with purpose. When you control your nutrition, you control your results — and that’s when the real transformation happens.

If you want a personalized macro plan built for your body, lifestyle, and goals, I can help you skip the guesswork and finally get results that last. Email me at hultsfitclub@gmail.com with any questions.