Health & Fitness
Eat This, Not That!

Eat This, Not That!

Summer 2019

EAT GREAT, LOSE WEIGHT—SUPER FAST! The keto diet is the trendiest weight loss plan on the planet—and the fastest way to lose belly fat of all the low-sugar/low-carb diets. Are you ready to try it? Our beginner’s guide to the ketogenic diet in this special issue of Eat This, Not That! makes it easy. You’ll find everything you need to know to start losing weight today: easy instructions, shopping lists, a buyer’s guide to keto-friendly products, plus more than 30 delicious low-sugar recipes for breakfasts, lunches, dinners, snacks, and decadent desserts. There’s even a keto cocktail! Our special keto diet issue contains all you’ve come to expect from Eat This, Not That!, the New York Times best-selling book franchise and popular television segment created by David Zinczenko, nutrition and wellness correspondent for NBC’s Today show.

United States
Meredith Corporation
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in this issue

1 min.
advisory board

Tap the minds of the world’s top experts OBESITY AND PREVENTIVE MEDICINE David L. Katz, M.D., MPH @DrDavidKatz Director of the Yale Prevention Research Center and president of the American College of Lifestyle Medicine. Dr. Katz’s most recent book is Disease Proof. OBSTETRICS AND WOMEN’S HEALTH Jennifer Ashton, M.D., FACOD @DrJAshton President and founder of Hygeia Gynecology, ABC News Senior Medical Contributor, and author of Eat This, Not That! When You’re Expecting. INTEGRATIVE MEDICINE Tasneem Bhatia, M.D. @DrTazMD Founder and director of the Atlanta Center for Holistic and Integrative Medicine and fellow at the Arizona Center for Integrative Medicine of the University of Arizona. Dr. Bhatia is author of The 21-Day Belly Fix. NUTRITION Heidi Skolnik, MS, CDN, FACSM @HeidiSkolnik Nutritionist for the Women’s Sports Medicine Center at the Hospital for Special Surgery and founder of Nutrition Conditioning. PRECISION MEDICINE AND ENDOCRINOLOGY Florence Comite, M.D. @ComiteMD Medical director and founder…

1 min.
should you consider keto?

HAVE YOU SEEN #KETOTRANSFORMATION on Instagram? It’s teeming with selfies of people wearing XXL clothes right next to photographs of those same people looking much leaner and happier after losing 10, 20, 30 pounds or more. No wonder then that the social networking app has helped to transform the ketogenic diet into one of the most popular weight-loss trends in the land. These before-and-after photos (half a million posts and counting) are compelling—and motivating. Eat This, Not That! could not ignore this booming, albeit controversial, diet phenomenon. So, we dedicated the entire summer issue of the magazine to healthy recipes that fit the ketogenic diet and kicked it all off with a helpful beginner’s guide to understanding keto and putting it into practice. While some people believe this diet plan, which drastically minimizes…

1 min.
chipotle grilled pork chops with grilled apricot salsa

Pork chops are often grilled with a sugary apricot glaze. This keto recipe uses fresh apricot salsa for sweetness. HANDS ON: 10 MINUTES / TOTAL TIME: 25 MINUTES YOU’LL NEED 4 medium fresh apricots, halved and pitted3 Tbsp finely chopped red onion2 Tbsp snipped fresh cilantro1 Tbsp lime juice½ of a fresh jalapeño chile pepper, seeded (if desired) and minced2 cloves garlic, minced¼ tsp salt¹⁄8 tsp black pepper4 8-oz bone-in pork rib or loin chops, cut ¾ to1 inch thick and trimmed2 tsp canola oilHomemade Chipotle Barbecue Rub HOW TO MAKE IT 1. Grill apricots on high, turning often until lightly charred. Remove; reduce heat to medium. Chop apricots when cool. 2. For salsa, in a medium bowl combine apricots and the next seven ingredients (through black pepper). 3. Brush chops with oil. Sprinkle with barbecue rub;…

3 min.
keto diet a beginner's guide to the ketogenic diet

The ketogenic diet—or keto diet—is a very-low-carbohydrate, high-fat style of eating in which you eliminate almost all quick-digesting carbs. That means cutting out all sugars, sweetened beverages, white bread, baked goods, starchy vegetables, and most fruits. Your daily carb limit will be around 50 grams, far less than the 200 to 300 grams most Americans consume in a day. The keto diet is so popular because it tends to work quickly. Many people experience a rapid weight loss of 5 to 10 pounds in the first few weeks. A meta-analysis of studies published in the British Journal of Nutrition has found that patients following a keto-style very-low-carbohydrate diet had about 2.2 times greater weight loss compared with people following a low-fat diet over the same period. HOW IT WORKS When you consume very…

5 min.
a buyer’s guide to 20 keto-friendly products

MEAL STARTERS 1. Safe Catch Wild Pink Salmon A lot of canned fish loses omega-3s during the cooking process. Safe Catch found a way to retain the heart-healthy oils for its canned, sustainably-caught salmon. Per 2 ozCALORIES 90FAT 3 G (0.5 G SATURATED)SODIUM 170 MGCARBS 0 GPROTEIN 14 G 2. LoveTheWild Seafood Kits For a quick fish dinner, it’s hard to beat these responsibly farmed fish kits that come with healthy sauces and bake in just 30 minutes. We love the Red Trout with Salsa Verde and Striped Bass with Roasted Pepper Almond Sauce. Per kitCALORIES 300FAT 20 G (4 G SATURATED)SODIUM 280 MGCARBS 2 GPROTEIN 23 G 3. Green Giant Zucchini Veggie Spirals No time to crank out your own zoodles? Grab these and sauté, steam, or bake. Per ¾ cupCALORIES 15FAT 0 GSODIUM 0 MGCARBS 2 GPROTEIN…

1 min.
nut & coconut granola

HANDS ON: 5 MINUTES / TOTAL TIME: 35 MINUTES YOU’LL NEED 1 cup coarsely chopped raw almonds 1 cup raw macadamia nuts 1 cup shelled raw pistachio nuts ¼ cup flaxseed meal½ cup sugar-free maple syrup2 Tbsp ghee, melted½ tsp no-sugar-added vanilla extract¼ tsp ground cinnamon⅛ tsp salt¾ cup unsweetened coconut chipsWhole milk or coconut milkFresh blueberries or raspberries HOW TO MAKE IT 1. Preheat oven to 325°F. Line a large rimmed baking sheet with parchment paper 2. In a medium bowl combine almonds, macadamia nuts, pistachio nuts, and flaxseed meal. In a small bowl combine maple syrup, ghee, vanilla extract, cinnamon, and salt. Stir to combine. Drizzle over the nuts. Toss until well-coated. Spread the nut mixture in a single layer in the prepared pan. 3. Bake 15 minutes, stirring halfway through baking time. Stir…