Eat This, Not That!: The No-Diet Weight Loss Solution

Eat This, Not That!: The No-Diet Weight Loss Solution

by David Zinczenko, Matt Goulding

Paperback

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Overview

The original and best-selling installment of EAT THIS, NOT THAT! has helped literally thousands of people improve their lives by increasing their nutritional intakes while blasting away unwanted belly fat. The secret? The revolutionary concept that the battle of the bulge is won not through deprivation and discipline, but by making a series of simple food swaps that can save you hundreds – if not thousands – of calories a day.

EAT THIS, NOT THAT! is the only book that holds the food industry accountable for the surreptitious loads of sugar, fat, and sodium stuffed into foods that were once reliable sources of lean nutrition. It arms you with the savvy tricks and insider information you need to eat well in today's dangerous food landscape. With EAT THIS, NOT THAT! you're the expert in every eating situation, from the frozen food aisle to your favorite fast food joint to your local sports bar. You control your food universe—and lose the pounds you want—because, unlike every other customer, you'll know the smart choices to make—instantly!

Now get this: The pressure from EAT THIS, NOT THAT! is actually reshaping the food landscape to your benefit! Since it's original publication in 2007, here's how some restaurants have responded:

· Baskin Robbins eliminated its 2,300-calorie Heath Bar Shake.

· Outback Steakhouse downsized its Aussie Cheese Fries from 2,900 calories to 2,140 calories.

· Macaroni Grill replaced the 1,120-calorie Kids' Double Mac ‘n' Cheese with a more reasonable 670-calorie version.

· Restaurants such as Quiznos, Red Lobster, and Olive Garden began publishing nutritional information for the first time ever.

· And that's just to name a few!

Product Details

ISBN-13: 9781594868542
Publisher: Potter/Ten Speed/Harmony/Rodale
Publication date: 12/26/2007
Pages: 304
Product dimensions: 6.40(w) x 6.40(h) x 0.70(d)

About the Author

DAVID ZINCZENKO, editor in chief of Men's Health magazine, is the author of the New York Times best-sellers The Abs Diet and The Abs Diet for Women. Once an overweight child growing up in Bethlehem, Pennsylvania, Zinczenko has become one of the nation's leading experts on health and fitness. He is a regular contributor to the Today show, and has appeared on Oprah, Good Morning America, and Primetime Live.

MATT GOULDING is the food and nutrition editor of Men's Health. He has cooked and eaten his way across the world, touching down in Allentown, Pennsylvania, where he divides most of his time between keyboard and stovetop.

Table of Contents

Acknowledgments vi

Introduction: The Choice Is Yours vii

Chapter 1 Getting to Know & Love the Supermarket: Master your market-and take control of your health! 1

Chapter 2 The Produce Aisle: Supercharge your meals with fresh produce that really packs a punch 19

Chapter 3 The Meat & Fish Counters: Build a leaner body with the smartest protein choices 49

Chapter 4 The Refrigerator: Keep your cool-and never feel hungry again 63

Chapter 5 Pantry Staples: Stock your kitchen cabinets with fat-burning superfoods 95

Chapter 6 Snacks & Sweets: Indulge-guilt-free-and keep losing weight 163

Chapter 7 The Freezer Section: Learn the surprising secrets that keep extra calories at bay 211

Chapter 8 Drink This, Not That!: Eliminate hidden calories, not taste! 253

Chapter 9 Your Save-Money Shopping Guide: Discover the tricks that will slim down your grocery bill 283

Food Additive Glossary 306

Index 317

Customer Reviews

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Eat This, Not That!: The No-Diet Weight Loss Solution 3.9 out of 5 based on 0 ratings. 118 reviews.
Guest More than 1 year ago
This is a well-researched, eye-opening report with plenty of information about foods that are served at restaurants and similar, but more healthy alternatives to their dishes. The book consists of eight chapters, each chapter being focused on a separate issue: 1. Foods recommended for every day, and foods to always avoid 2. The best and worst restaurant meals 3. Strategies for eating right when dining out 4. Advice for holiday eating 5. Strategies for grocery shopping 6. The ultimate guide to healthy beverages 7. What to eat in various situations 'stress, tiredness, etc.' 8. Eating guide for children Each chapter provides tons of helpful information presented in a simple, but effective layout. Easy and fast reading, with some very nice and helpful pictures. The author made a good job in creating alternative, healthy menus for almost everyone and in any situation. This is nicely published and useful, highly recommended book -- especially for health-conscious people. Another very practical book that I highly recommend is 'Can We Live 150 Years'
MacLean More than 1 year ago
This is a well-researched, eye-opening report with plenty of information about bad and good foods that are served at well known restaurants.

The book consists of eight chapters, each chapter being focused on a separate issue such as: 1. Foods recommended for every day, and foods to always avoid; 2. The best and worst restaurant meals; 3. Strategies for eating right when dining out; 4. Advice for holiday eating; 5. Strategies for grocery shopping; 6. The ultimate guide to healthy beverages; 7. What to eat in various situations (stress, tiredness, etc.); 8. Eating guide for children

Each chapter provides tons of helpful information presented in a simple, but effective layout. It is an easy and fast reading, with some very nice and helpful pictures. The author made a good job in creating alternative, healthy menus for almost everyone and in any situation.

I especially like the comparison of good and bad meals. For a restaurant of your choice you can find presentation of good and bad meals with detailed information of why they are either good or bad (calories, fat and sodium content, etc).

Of course, it is not possible to list all restaurants in one book so the author concentrates on the chain restaurants that are predominantly known as fast food places. This is a limitation. The other thing that I noticed is that the primary focus is on a fat/sodium contents of the meals discussed. We all know that carbohydrates are not to be ignored when analyzing foods and their effect on our health. This, in my opinion, is a major shortcoming of the book, and for that reason I am subtracting 1 star from the rating.

Otherwise this is a nicely published and useful reference book and I recommend it for all health-conscious people especially those that watch their weight. There is another book that I recommend as extremely useful for planning healthy and not fattening meals. The title is "Can We Live 150" and I find especially useful the chapter titled: Obesity - Your Worst Enemy.
Anonymous More than 1 year ago
This book really helps shed those extra pounds. It's clear, conscise and offers only the best advice about what to eat and what to do in order to lose weight. A must read if you are totally serious about losing weight.
Anonymous More than 1 year ago
I found these books to be extremely informative. With all the overwhelming amount of information on nutrition these books were well organized and simple to read. I especially liked that there were alot of pictures of the foods and products. It made it much easier to find the new healthier products I put on my grocery list. It was eye opening to see what I thought and was lead to believe our healthy choices were actually sabotoging my diet.
Anonymous More than 1 year ago
Excellent guide. I was amazed at some of the picks that I thought would have been the healthy choice were'nt. This book will definately point you in the right direction, especially when eating out. My only complaint is regarding some of the restaraunt choices - never heard of some, but still very helpful book.
Anonymous More than 1 year ago
I wanted something simple and effective. While I don't know exactly how simple this one is, it is effective. Putting the time and concentration in has helped me to shed some extra weight. It's worth a read.
Anonymous More than 1 year ago
I will be keeping this in my car
krs7 More than 1 year ago
Very informative, good choice eating & supermarket shopping
MelMB More than 1 year ago
I had absolutely no idea why some things that I thought were healthy were actually unhealthy. This book does a great job teaching you what to eat to keep the pounds off!!
oldermom More than 1 year ago
Like someone else said - everything you really didn't want to know that you are getting from fast food. Was surprised at some of the swaps, but found it helpful when trying to eat out.
readerchic More than 1 year ago
This book is picked up by everyone who visits my home. So much so, that i bought a second copy. It touches on all the fast food staple joints in the American culture, that everyone can learn something. Unreal how much information is not disclosed to the public who eat in these establishements.
turboscott More than 1 year ago
I got this book yesterday and have read it already. It is not a typical book in that it is full of words. There are a lot of pics which makes for quick reading. The book does cause some frustration because you realize that you are eating the wrong way, even when you are trying to eat healthy. I wish the book gave a little more theory behind some of their choices to help better understand them. It is a good book to bring with you no matter where you go, which helps make better choices when you are forced to eat out.
Guest More than 1 year ago
I especially like the comparison of good and bad meals. For a restaurant of your choice you can find presentation of good and bad meals with detailed information of why they are either good or bad 'calories, fat and sodium content, etc'. Of course, it is not possible to list all restaurants in one book so the author concentrates on the chain restaurants that are predominantly known as fast food places. This is a limitation. The other thing that I noticed is that the primary focus is on a fat/sodium contents of the meals discussed. We all know that carbohydrates are not to be ignored when analyzing foods and their effect on our health. This, in my opinion, is a major shortcoming of the book, and for that reason I am subtracting 1 star from the rating. Otherwise this is a nicely published and useful reference book and I recommend it for all health-conscious people especially those that watch their weight. Another book that I recommend as extremely useful for planning healthy and not fattening meals is 'Can We Live 150 Years'. I find especially useful the chapter in this book titled: Obesity - Your Worst Enemy.
ronincats on LibraryThing More than 1 year ago
Eat This Not That-Supermarket Survival Guide and Eat This Not That The No-Diet Weight Loss Guide by David ZinczenkoI'm going to count these two as one book. I read every word in the first, and all the text in the second, but they are most of all picture books. This explains their hefty price ($19.95 @), but to have that many color photos in a book has to be expensive to print. In the first book, the typical format within the sections is to have photos of 7-8 foods on the right page with boxes giving certain nutritional information, and then a corresponding number of the same food types on the left page, also with boxes, that represent much lower calories and fat grams. For example, the difference between a can of Progresso White Clam Sauce (on the left) and Progresso Red Clam Sauce (on the right) is 70 calories, 9 grams of fat, and 530 mg of sodium. The book does this for staples in the refrigerator, the pantry, the freezer, snacks and sweets, and drinks, as well as a few short chapters on the produce aisle, meat and fish counters, and a save-money shopping guide. The second book was the original one. It focuses on restaurant meals in the first half of the book--for example, if you are eating at KFC, the Creamy Parmesan dressing will add 25 fat grams to your meal. At Jack in the box, a Deluxe Hamburger with ketchup and mustard instead of the default Mayo-Onion sauce (90 calories, 10 g of fat) will save you 410 calories, 31 g of fat, and 825 mg of sodium over the Jumbo Jack with Cheese. Do you know that the WORST sandwich at Subway would be the tuna salad? Beats out the meatball hands down? While I could wish this would be more exhaustive, it really does help train you on what to look for when making choices, and I have started checking online the nutritional info for food chains before I go to them. It also has a chapter for foods to eat at certain places, such as the movies or the ballpark or vending machines, as well as certain types of restaurant food (chinese, italian, etc.) It has a chapter on the supermarket, but this was clearly much expanded upon and made much more useful in the next book, that reviewed above.I went ahead and bought both of these since neither were available at my library, and I knew I would need time to look through them and really internalize the information. They are good reference books, and since I am seriously working on losing weight and therefore tracking my eating religiously through Weight Watchers Online (24 pounds since my Christmas holiday spike), I think they were worth the investment.
pattiea on LibraryThing More than 1 year ago
An eye-opening if superficial guide to some of the nutritional information of some popular foods. My criticism is that sometimes it only gives totals for an entire meal, so you can¿t tell the breakdown for each item (for example, to make swaps or leave out the unhealthiest portions of the meal), and some of the ¿don¿t each this¿ recommendations are based only on fat, carbs or sodium. Still, it¿s an easy-to-read (lots of photos), easy-to-understand guide to making better food choices.
MerryMary on LibraryThing More than 1 year ago
This book sensibly assumes you WILL be eating out, and gives you the best and worst choices for most of the major chains. Big glossy pictures and common sense.
miyurose on LibraryThing More than 1 year ago
This was a short read, but informative! There was a lot I already know, but there were also some things that surprised me, like that Chik-Fil-A has some of the healthiest sandwiches and the ranking of what restaurants are considered healthier than others. I also liked the non-restaurant specific section that covered the best options for different types of cuisine, like Mexican and Chinese. I don¿t know that making these swaps is enough alone for someone to lose 30 pounds, but it is a good starter guide for making better choices.
Emidawg on LibraryThing More than 1 year ago
Purchased this book in an attempt to eat healthier when choosing fast food options. Not so surprisingly even some of the healthiest choices at some restaurants are still quite bad for you. A good book if you happen to eat out frequently.
philae_02 on LibraryThing More than 1 year ago
This was such a good reference book, I am considering buying this and keeping it in my purse so when I go out to resturants, I'll be able to pick a tasty and healthy meal.
CityLove on LibraryThing More than 1 year ago
I love this I keep it in my purse as a reference for what to eat!
emmmilyd on LibraryThing More than 1 year ago
Provides an eye-opening overview of the amount of calories, fat, sodium, and sugars that are in certain common American food choices. The emphasis of this book is on fast food, though dine-in restaurant choices and groceries are also included, to some degree. There's also not much for a vegetarian (like myself) to discover here, though I'll now be skipping Panera's take-out salads and limiting my tofu stir-fry intake. The author often proposes a choice for the lesser of two evils (a Krispy Creme glazed donut instead of the Dunkin' Donuts variety) instead of suggesting an altogether healthier choice, and perhaps this explains the book's popularity. If you eat out a lot, though, it's definitely worth a look.
kingoftheicedragons on LibraryThing More than 1 year ago
This is a great book to have and small enough to keep it in the car for when you go out to eat. It lists quite a number of different restaurants and tells you what the healthier and not so healthy choices are, and even why one thing is better than another. Plus, it's not overly wordy or cumbersome and just gives you the basic facts that you need to make your choices. It also lists some general pointers for ethnic restaurants that may not be chain restaurants (Mexican, Italian, Greek, Indian, etc) to help you around their menus and make the healthier choices.Be prepared, though, to find your favorite menu items on the list of what not to eat. Not that you can't eat them, as long as you make other healthy choices throughout your day. It also has a short section on the grocery store and making healthy selections there as well.
kristenn on LibraryThing More than 1 year ago
This didn't really work as a library book because the details won't all stick in my head. And they're useful details for repeat reference, so I bought it. If you're sometimes going to end up eating fast food and other processed food regardless, it's useful data. It's even more useful (ie, news) for my boyfriend, who hasn't been reading about calorie counts in magazines his whole life but is now unhappy with his weight. I was pleasantly surprised to see emphasis on more than just fat and calories. If something was slightly higher in one of those areas, but better for vitamins or fiber, it still got the nod. Sensible. It would have been even better to get more data on some picks, but the info is easy enough to Google. More frustrating was to see the exact same item on the 'Eat This' page in one section and on the 'Not That' page in another. That happened at least twice, with no explanation. Random useless nutrition fads of the moment pop up, as you would expect from the editor of a glossy newsstand magazine, but just in the margins and easily ignored
madamejeanie on LibraryThing More than 1 year ago
Now, really, who among us wouldn't want to lose weight if it were effortless and only involved paying attention? And that's the basis behind this book, the first in a series. Zinczenko has investigated the nutritional content of almost every entree and side dish served in restaurants in America and this is the detailed analysis of his findings. Written in a very straightforward manner with tons of pictures on nearly every page (looking at all that food DID make me a little bit hungry, I must admit), the format of the book includes a basic overview at the beginning, along with a list of the 8 foods you should eat everyday and the 20 you should avoid at all costs (the No. 1 worst food sold in America being the Outback Steakhouse Aussie Cheese Fries with Ranch Dressing with a staggering 2,900 calories for one platter). Then he lists almost every major (and many minor and more regional) chain in the country, with the worst of their menu on the right hand page and the best on the left. He includes a chapter on how to decode a restaurant menu, and what steps we can take to make some of the "bad" dishes more healthy. Reading this book was a real eye opener and I would heartily recommend it to anybody interested in what they are putting into their bodies. It changed a few of my favorite menu choices. The whole idea behind this book is that even if you are on a special diet or are trying to lose weight, you can still go out to eat almost anyplace you'd like, and armed with the results of the author's exhaustive research, you'll go into the place armed with enough knowledge to enjoy your meal without adding to your waistline. Following the guidelines in this book can result in at least a 20-40 pound weight loss over the course of a year without any other real effort on your part. And what's not to love about that?
Anonymous More than 1 year ago