Practically everyone has heard about the Eat This, Not That series of books by David Zinczenko. These books are all about making smart “food swaps” that will save you fat and calories and allow you to lose weight without dieting. In fact, Zinczenko markets the books as a “no-diet weight loss solution”. Of course, I was skeptical about whether or not simple swaps would actually work, but since the books have been enormously popular for years and since my usual diet routine was getting me absolutely nowhere, I decided to give it a go.
Obviously, this isn’t the kind of book that’s meant to be read cover to cover. It’s laid out as more of a quick reference guide that you can check when you’re at the supermarket or a restaurant. There are plenty of full color photos throughout the book, as well as relevant nutritional info that spells out exactly why one pick is better than another.
Let me just say that I was pretty appalled at some of the fat and calorie totals of the things I eat at my favorite restaurants such as Outback Steakhouse or TGI Friday’s. For example, according to pg. 181, Friday’s full-size salads average a whopping 1,251 calories!! So much for thinking you’re doing the right thing, huh? Yuck.
Anyway, I haven’t tried all of the suggested food swaps, but from what I have tried and what I’ve seen just from skimming the rest of the book is that many of the recommendations actually compare apples to apples, so to speak. In other words, the author doesn’t “cheat” by suggesting you swap out a hamburger with a bowl of soup in order to save calories. Instead, he might suggest that you swap out a burger and fries (at Friday’s, for example) with a grilled steak and mashed potatoes. So you’re still getting the meat and potatoes you crave, but just in a different form that saves close to 200 calories.
Along with the restaurant tips, I enjoyed the supermarket swaps. I am now saving myself about 40 calories per serving on my honey mustard sauce, 50 calories per serving on my sandwich bread, 40 calories on pasta sauce, 40 calories on potato chips (Baked Lay’s BBQ instead of Lay’s Tangy Carolina BBQ), and more. Sure, 40 calories isn’t an earth-shattering number, but it adds up, ya know?
Overall, I’m very impressed with Eat This, Not That. I have just started using the guide so I don’t have any weight loss to report as of yet, but I’m confident that I’ll drop at least a few pounds if I stick to the smart swaps and learn to make even better choices on my own.