How are you doing this week? I am on week 19 with Medifast and gained another pound, which puts me at 15.5 pounds lost. After my stressful week I had last week, I was not surprised that I gained another pound. I was not as diligent as I needed to be and it showed on the scale. So, this week, I took a breath and got back on track with my food plan. I got away from letting my body tell me when to eat instead of my head. This week, I am listening to my physical cues instead of my emotional cues. I have finally gotten the OK from my doctor to exercise and my new Journey Gym should be arriving any day now. I am so excited about using this new weight loss tool and I will be sharing that info in separate posts coming soon.
Since I have been unable to drive with my cast on, I have relied on my husband to do the grocery shopping for me. I was telling him about an email I had gotten from my nutritionist with Medifast, Alexandra, about food labels. I had told her I found a low fat dressing I liked a lot and she sent me some information and told me that often times when one ingredient is missing or lowered, another one will often go up. When I looked at the label, I was surprised to see the dressing had 13 grams of sugar! Look at the label of Aunt Jemima Lite Syrup and pay attention to the grams of sugar. Shocking right? Yikes! So, my husband and I sat down and educated ourselves about food labels so we can shop smarter from now on. Here are some tips for reading these labels:
The Importance Of Reading Food Labels
As I found, reduced fat or low fat is not always a good thing when you are dieting. Did you know that a label that claims something is calorie free may not mean it actually is? I had no idea the importance of reading food labels actually was on a diet. Here are some helpful tips to deciphering those tricky labels:
- Low calorie: 40 calories or less per serving
- Low cholesterol: 20 mg or less and 2 grams or less of saturated fat per serving
- Reduced: At least 25 percent less of the specified nutrient or calories than the usual product
- Good source of: Provides at least 10 to 19 percent of the Daily Value of a particular vitamin or nutrient per serving
- Calorie free: Less than five calories per serving
- Fat free/sugar free: Less than ½ gram of fat or sugar per serving
- Low sodium: 140 mg or less of sodium per serving
- High in: Provides 20 percent or more of the Daily Value of a specified nutrient per serving
- High fiber: Five or more grams of fiber per serving
I hope these simple suggestions will help you in your weight loss journey! If you are interested in joining Medifast, you can visit them on their website to do so.