Engine 2 Diet

The Engine 2 Diet was created by Rip Esselstyn, a Texan firefighter, who described this eating plan in his book after he had discovered that one of his co-workers had extremely high cholesterol. Rip convinced him to follow a vegan diet, and his friend’s cholesterol dropped to a normal level. So Esselstyn decided to present his program to the whole world.

The diet is based on eating plants, seeds, nuts, and whole-grains. These healthy foods do not contain cholesterol so they reduce its level and contribute to losing weight.

How Does It Work?

The main idea behind the Engine 2 Diet is pretty simple. You do not eat animal products and focus on plant fats and proteins, fiber, vitamins, good carbohydrates, minerals, and phytonutrients¹. So this is a type of vegan² diet.

You do not have to count the calories and may eat as many vegetables, fruits, nuts and other allowed foods as you like. You may also consume some lightly processed products.

What is important, less than ¼ total calories should be taken from fat (2.5 grams per 100 cal) and the ratio of calories to milligrams of sodium should be about 1:1.

Before you start following the diet, you should make a decision whether you are a “fire cadet” or “firefighter”. “Fire cadets” change their eating habits gradually, and “firefighters” remove processed and animal foods from their menus immediately.

The preparatory plan for beginners is called the Engine 2 Challenge and it is as follows:

• The first week – Getting rid of processed and dairy products.
• The second week – Dumping all animal foods.
• The third week – Discarding vegetable oil.
• The fourth week – Staying with the eating plan.

In the Esselstyn’s book, there are special meal planners for “fire cadets”. He also suggests a special fitness program and recommends the dieters to devote up to forty minutes three times a week to aerobic exercises. Moreover, on the other two days they should perform “E2 Exercise Program”, blending aerobics with strength training.

What Are the Benefits?

First of all, the Engine 2 Diet really helps to lose weight, though it has no caloric limitations. People who follow some other vegan or vegetarian eating plans may be overweight because not all diets suggest healthy foods. But this diet promotes only natural products which are high in fiber and low in fat. This is why you will feel full without consuming many calories.

According to Rip Esselstyn, the Engine 2 Diet prevents development of many diseases, including diabetes, cancer, heart disease, and Alzheimer’s disease. This eating plan also helps to keep blood pressure and cholesterol level in check.

Are There Any Health Risks?

There is no scientific evidence that the Engine 2 Diet has any serious side effects. Some dieticians say that vegans may experience lack of calcium, but Esselstyn assures that plant food contains all the necessary nutrients, except for B12 vitamin which you can get from supplements, fortified cereals or soy milk.

Anyway, if you have problems with your health, consult the doctor before you start following the diet.

What Foods Should Be Eaten?

This is a plant-based diet which is mostly vegan. During the transition phase one may eat some chicken and fish.

Dieters are encouraged to eat vegetables, fruits, nuts, seeds, and whole grains. They can also eat seitan, tofu, whole-grain pasta and crackers, veggie burgers, and soy yogurt. In general, products should be bought in stores selling natural foods.

The author of the Engine 2 Diet advises to flavor the dishes with tamari, lemon or lime juice, soy sauce, vinegars and vegetarian sauces without salt.

What Foods Should Be Avoided?

Dieters may not eat animal products. They are not allowed to add oils to food. Sugar should be avoided or at least consumed in minimal quantities. It is better to replace it with natural sweeteners.

Bottom Line

Rip Esselstyn’s program is a healthy diet endorsed by many specialists. People who follow it do lose excessive weight, improve their blood sugar and cholesterol levels, reverse their diseases and feel much better in general. Of course, it is not so easy for everybody to stick to a plant-based diet but it is worth it.

Engine 2 Diet Plan

The Engine 2 Diet is based on several main principles:

• You do not eat animal foods.
• Your menu consists of fruits, vegetables, seeds, nuts, whole grains, and some lightly processed products, like tofu and soy yogurt.
• You do not have to count calories.
• You may eat no more than 2.5 grams fat per ever 100 cal.
• The ratio of sodium to calories should be 1:1.

If it is too difficult for you to go vegan at once, you may follow the 28 Day Challenge program:

Week 1

You stop eating processed foods and dairy products, like milk, cheese, butter, sour cream, rice, bread, pasta and so on.

Week 2

You dump all animal foods, including eggs, fish, etc.

Week 3

You do not eat vegetable oil anymore.

Week 4

You start staying with the diet.

Here is a sample menu for the first week on the Engine 2 Diet.

Week One Menu

Day One

• Stuffed pita and hummus
• Soy yogurt and frozen cherries
• Big bowl
• Spinach salad and gnocchi with red sauce

Day Two

• Rice and black beans
• Wrap with gnocchi
• Toast and banana
• Lime mousse

Day Three

• Open sandwich with hummus
• Cereal bowl
• Apples and lemon juice
• Brown rice with stir fry

Day Four

• Whole-grain bread toast with strawberries
• Salsa and chalupas
• Green wrap and stir fry
• Blueberries and lemon sorbet

Day Five

• Taco
• Hot lap bowl
• Oat with nut topping and fruits
• Sweet potato and mushroom burgers

Day Six

• Tacos and grapefruit
• Meatloaf, green salad and steamed broccoli
• Sweet potato and burgers
• Chocolate Mousse

Day Seven

• Pancakes with fruits
• Salad with potato and Brussels sprouts
• Oatmeal cookies
• Panini

You will find the Engine 2 Diet grocery list and recipes in the Rip Esselstyn’s book.

Engine 2 Diet Success Stories

Ami Mackey

Ami has always struggled with her excessive weight. She was chubby since the childhood and found comfort in food. In 2004, she was 26 years old, weighed over 210 pounds and had numerous health issues. She tried several diets, including a vegetarian one, but none of them worked for her.

Finally, at the end of 2011, Ami and her husband went on the Rip Esselstyn’s diet. They abandoned animal foods and started doing physical exercises according to the Rip’s recommendations.

So far, Ami has lost about 45 pounds. Her cholesterol level has reduced 50%. Now she does not take any medications and feels great. Moreover, she loves her new lifestyle and enjoys vegan food.

Kara

When Kara was about to graduate from college she was diagnosed with myoclonus. This rare disease is characterized by spasmodic contractions of muscles. She knew about the Engine 2 Diet and thought it could help her. She started following the program and soon saw positive changes.

By now, the diet has helped her to overcome many health issues and get rid of excessive weight. Kara has lost over twenty pounds. She does not have memory problems, constipation, pounding headaches, constant fatigue, and allergies anymore. Her skin is clear now and the balance is steady. Her nails and hair grow very quickly and look beautiful.

So Kara knows for sure that the Engine 2 Diet is really efficient.

Dave

In summer of 2012 Dave’s weight was about 290 pound, and his cholesterol reached 210. Luckily for him, he decided to try the Engine 2 Diet. It took him six weeks to lose over thirty pounds and reduce cholesterol to 160. Almost every day Dave’s acquaintances pay him compliments about the astonishing changes in his appearance. Do you want to follow his example? Then try this vegan diet too.

Karl

When Karl was in his twenties and thirties, he drank too much alcohol and smoke too many cigarettes. In fact, she did so many things that could kill him long ago that she still cannot understand how he has managed to come out alive. Karl had problems with his weight too. He was not really obese but his excessive pounds made him unhappy.

One day he found the book by Rip Esselstyn about the Engine 2 Diet and read it at one go. The decision to try it came by itself. After forty five days of following the program, Karl lost almost thirty pounds. Now he feels great overall and is not going to stop.

Jack Murrey

With the help of the Engine 2 Diet, Jack has lost over ten pounds. Moreover, his cholesterol lowered from over 240 to about 140.

Drew Corbin

For Drew, the decision to start following the Engine 2 Diet has resulted in losing twenty pounds and reducing cholesterol to 124.

Seabrook Jones

Seabrook lost fifteen pounds and his cholesterol went down from 174 to 136.

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1. Phytonutrients are beneficial to health substances containing in various plants. They are believed to be able to prevent numerous diseases.
2. Vegan is a person who never eats animal foods, like meat, milk, eggs, etc. Many vegans do not use animal products for any other purposes either.