“Eat This, Not That”
The idea behind “Eat This, Not That” comes from David Zinczenko (former editor of Men’s Health) and chef Matt Goulding. Throughout the book, the focus is on consuming fewer calories than the body burns each day.
You do this by swapping high-calorie foods with items that are lower in fat and calories.
What can you eat? Almost anything, including:
- Bread, coffee
- Desserts, steak
There is a lot of information about dining out and avoiding high-calorie meals at restaurants.
Substitute some restaurant main dishes:
-
Burger: Double Stikin’ Shake with cheese (440 calories) instead of five small cheeseburgers with lettuce, tomato, onions, and mayo (673 calories)
-
Salad: Santa Fe Chicken Salad (670 calories) instead of Fresh Max Choi’s Grilled Chicken Fajita Salad (1220 calories)
-
Pizza: Domino’s Artisan – Italian sausage and three-pepper pizza (320 calories) instead of Italian sausage hot pizza and red onion pizza (540 calories)
Effort level: Low
There are no strict rules to remember, but you need to pay attention to the food you eat and figure out what the best choices are. Finding substitutes in your favorite restaurants is easy. It’s even easier to shop for food at grocery stores with a long list of approved foods.
Limitations:
- Cooking and Shopping: As you usually cook and shop.
- Packaged foods or meals: No.
- In-person sessions: No.
- Exercise: No specific recommendations, but the authors suggest you should engage in enough activity to burn off the calories consumed daily.
Is there room for different diets or preferences?
- Vegetarian or Vegan: While there are no specific instructions for vegetarian or vegan diets, this plan can be a source to help replace your eating style.
- Low-fat diet: Every substitute listed in the book includes calories, fat, sugar, and sodium.
- Gluten-free diet: No. Many of the substitutions are restaurant-related, where it can be hard to find gluten-free foods.
What else should you know?
- Cost: No extra fees.
- Support: This is a self-directed plan. You can sign up on the website for access to weight-loss tools and more.
What does Caitlin Zelman, MPH, from Reader’s Digest say? Does it work? “Eat This, Not That” is not really a diet, but a calorie-counting guide that helps you lose weight by making healthier choices. Don’t assume everything in the “Eat This” section of the book is healthy or recommended for weight loss.
This helpful guide can be taken to supermarkets and restaurants to help you make smarter decisions.
The weight-loss claims of the diet aren’t supported by any research, and some questionable recommendations, such as including some nutritious foods in the “Don’t Eat” sections, exist.
Is it good for specific conditions? If you’re trying to reduce sodium, fat, or calories in your diet, this guide can help steer you towards supermarket suggestions and restaurant menus. But it is not a nutritionally balanced diet. Don’t assume everything in the “Eat This” section of the book is a healthy suggestion for weight loss.
If you’re dealing with a medical condition, consult your doctor for dietary guidance.
Final thoughts: The analysis of restaurant menus and grocery store foods is eye-opening. Avoiding the 20 most fat- and calorie-heavy foods, while adding eight nutrient-dense options to your diet, is a good suggestion for anyone.
If you occasionally consume fast food or prepackaged meals, this guide is packed with useful information to help you make smarter choices.
It’s also a helpful guide for people who want to make better choices but don’t want to follow a strict diet. Weight loss won’t happen unless you control your daily calorie intake and exercise.
People who need structure and more weight loss should find another diet that works for them.