The 2 Nutrition Label Details Strength Coaches Watch When They Want to Drop Fat Fast

In today’s world, where processed foods are everywhere and ingredient lists read like science experiments, it can be tough to figure out what you should be eating, especially if you're trying to lose weight. Sure, people love to say “just stick to whole foods,” but when you're running between work meetings and your kid’s soccer game, sometimes you just need something quick.

Don't get us wrong, though, grabbing a packaged snack every now and then isn’t a dealbreaker. The key is knowing what to look for. For starters, we suggest trying to find options made with real ingredients, a list that isn’t pushing double digits, and ideally something that actually expires. If it can survive a nuclear winter, maybe skip it. Also, avoid labels claiming to be “healthy” or “low-fat,” as these are generally just marketing tactics. 

In a recent video with Steven Bartlett, Certified Strength and Conditioning Specialist and ATHLEAN-X founder Jeff Cavaliere also laid out the two things he always looks for if he's trying to drop fat fast. 

"I always look for sugar and fat," he says. "So [with] dietary fat, there are nine calories per gram of fat versus four calories per gram of protein or carbohydrate. They're a much more calorie-dense food." 

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While Cavaliere points out that fat isn't inherently bad (some fat is actually essential for overall health), it is calorie-dense. That means the more fat something contains, the higher its calorie count tends to be.

"When you have fats on your plate in any way, shape, or form, calorically that dish is going to increase pretty quickly," he says. "So you have to be mindful of them if you if you want to lose weight and achieve a hypocaloric state. To get there, you're going to have to take in fewer calories than you're burning, that's why I would look at fat content."

Sugar, on the other hand, is something Cavaliere tries to avoid altogether. While he isn’t against the ingredient itself, he points out that our bodies don’t actually need it, and eating too much of it regularly can do more harm than good.

"Sugar is just one of those things that our bodies do not need and tends to be too inviting to the point where people have a hard time stopping eating [it]," he says. "So I think that's one of the fastest ways to get yourself on track is to try to minimize the sugar content in the food." 

To keep hunger and cravings in check, Cavaliere tries to stick to high-protein foods. That might sound tough if you're always on the go, but having simple options like boiled eggs, protein shakes, or clean beef or turkey jerky on hand can make a big difference.