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What in the world is Engine 2? Engine 2 is a plan of action for following — and sticking to — a heart-healthy, mind-healthy, body-healthy, taste-bud-tempting plant-strong lifestyle, created by former firefighter, Rip Esselstyn.
Meet Rip, The Engine Behind the Diet
When firefighter Rip Esselstyn discovered that several of his colleagues were in danger due to poor health, he came to the rescue and changed their diets. The results were so dramatic the Rip wrote a best-selling book, The Engine 2 Diet® , to spread the word. If Rip can help save an entire Texas fire brigade, imagine what he can do for you and your family!
The Engine 2 Diet Philosophy
The guiding principle is simple: Fruits, vegetables, whole grains, beans, nuts and seeds have all the nutrients you need. And when you fill your belly with whole, minimally processed plant-based foods, you take charge of your health and become plant-strong®.
Engine 2 is about concentrating on the good stuff:
- Plant proteins
- Healthy fats
- Good carbs
- Phytonutrients
- Vitamins
- Minerals
- Fiber
How does the The Engine 2 Diet work?
First, decide whether you’re a “firefighter” or “fire cadet.” If you’re the former, you’re ready for an immediate lifestyle overhaul, slashing all animal products, processed foods and vegetable oils from your diet. If you want to gradually change your diet, you’ll go with the fire cadet plan, aka the 28-Day Challenge, to go from “dietary extravagance to dietary excellence.”
Instructional videos on the Engine 2 Diet website feature motivational talks by Esselstyn to coach cadets through each week of the challenge, starting with a prep week. Here, you’ll survey your pantry, tossing all animal-based products and processed foods, including most fruit juices. If it’s got more than 2.5 grams of fat per 100 calories, toss it from your freezer. Restock your kitchen with whole grains, beans, vegetables and fruits – “foods that are gonna love you back, that are your friend, not foods that are your imaginary friend,” Esselstyn says in the online video. He also advises testing your weight, cholesterol and other measurements during this time so you can gauge your progress post-challenge. The four-week program is as follows: Week one, dump dairy and processed foods; week two, rid your diet of all animal products, including fish and eggs; week three, ditch added oil; and week four, stay with the program. The book supplies weekly meal planners to help cadets navigate the four-week challenge. However, these planners, which recommend dishes from the book’s recipe section, are only suggestions for those who want extra help.
Whether you decide to ease into the program cadet-style or jump in like a firefighter, dieters are encouraged to explore various meal plans to find what works for them and employ the diet’s tools and resources, including a reboot with the 28-Day Challenge, to stay on track. Eat as much as you want, and still lose weight, Esselstyn promises, so long as you stop consuming processed foods and oils and stick to a plant-based diet.
What You Can Eat and What You Can’t
You can have plant-based foods, such as:
- Vegetables, greens, and fruits
- Meat substitutes: tofu, seitan, and tempeh
- Milk substitutes: soy, rice, almond, hemp, oat milks
- Soy yogurt with low sugar
- Salsa
- Cooked brown rice
- Hummus
- Nut butters
- Ground flaxseedmeal
- Fresh herbs
- Undressed salads
- Raw nuts and seeds
- 100% whole-grain bread, cereal, pasta
- Dried and canned beans and other legumes with no added fat or salt
- Low-sodium, low-fat soups
- Canned tomatoes
- Pasta sauce with no added oil
- Baked chips
- Dried fruit with no added sugar or sulfites
- Fruit spread with no added sugar
- Sweeteners such as agave, black strap molasses, and pure maple syrup
- Low-sodium, low-sugar condiments
Off-limits:
- Meat
- Dairy
- Cheese substitutes
- Oil
- Refined sugars and high-fructose corn syrup (mixes, sauces, soda, candy, cookies)
- Processed grains (white flour, white bread, white rice, white pasta)
- Any canned or packaged food containing more than 2.5 grams of fat per 100-calorie serving.
Esselstyn encourages you to give up alcohol, at least for the 4 weeks of the diet. Limit yourself to one glass of wine per day if necessary.
Because this is a vegan diet (no animal products), you will need certain supplements or fortified foods to meet nutritional needs including vitamin D and vitamin B12. You may also need fish oil for omega-3 fatty acids DHA and EPA.
Support:
The website offers motivational talks by Esselstyn to coach the cadet through their weeks of challenge. The Engine 2 Diet book and website provides several tools for support. The website features an online educational support community called Engine 2 extra. This includes coaching, cooking classes, member reviews and discounts for events. It is also packed with hundreds of recipes. The recipes are usually heavy on Tex-Mex, but they have a range of option, including heart healthy alternative to the classic American food. The book also offers menu suggestions for various types of cuisine.
Cost:
The book “Engine 2 Diet” costs $24.99. You can pay $99 for a year’s additional support.
Exercise:
The diet strongly encourages physical activity in this diet. It is considered a vital component to weight loss and good health. Rip Esselstyn recommends a corollary fitness program with his diet. You have to devote 20 to 40 minutes of your time to aerobic activity like walking, swimming and tennis three days a week. The other 2 days, you have to follow the E2 Exercise Program. You have to do three rounds of four exercises that can blend the strength training with aerobics. Simple stretches and moderate intensity exercise can be easily performed at home. The book also offers pictures and visuals with the description of the exercises. The exercises mentioned in the book work your legs, core and upper body.
Cons of the Engine 2 Diet:
- People following the Engine 2 diet do not get enough vitamin D, vitamin B12 and zinc. They also suffer from low levels of omega three fatty acids like EPA and DHA. However, Esselstyn states that plants can provide all the nutrients you need, except vitamin B12.
- The protein recommendation in this diet is well below the recommended value of 10 to 15%.
- Eliminating dairy products can decrease the calcium levels, leading to weak and brittle bones.
- The diet is very difficult to follow, as you have to give up meat, dairy and other animal products completely. This may feel very restrictive.
- There is no health risk associated with the Engine 2 diet. However, it would be wise to talk to your doctor before going ahead with the Engine 2 diet.
Benefits of the Engine 2 Diet:
1. Weight loss:
Just like the other plant-based diet, you are likely to lose much weight while following the Engine 2 plan. The diet is low in fat and high in fiber, thereby, keeping you full for longer time. You are also prohibited from eating vegetable oil, which will further restrict your caloric intake. Women can lose an average of eight pounds while following this diet, while men lose an average of 14 pounds. It also reduces body fat.
2. Cardiovascular benefits:
The Engine 2 diet, with its plant-based foods lack the saturated fat found mostly in the animal food products. This will keep the blood pressure in check, keeping the heart diseases at bay. Engine 2 diet is highly effective on cholesterol. The average drop in cholesterol is 20 to 40% of the total cholesterol. Most people lose 30 to 50% of the low-density lipoprotein.
3. Diabetes:
Following a plant-based diet can control and even reverse the possibility of diabetes. The Engine 2 diet prevents insulin spike, thereby keeping the blood sugar levels stable.
4. Digestion:
The diet improves the digestive health. The gastrointestinal tract becomes more regular. It helps to reduce and eliminate acid reflux. It also improves diverticulitis.
5. Headache:
Meat and dairy products often trigger headache in people suffering from migraines. Hypertension will also be a thing of the past if you follow this diet well.
Sample Diet Meal Plan:
Early morning: 7 am
- 1 cup of green tea without sugar
Breakfast: 8 am
- One bowl of oatmeal
- One serving of fruit of your choice
Lunch: 1 pm
- Grilled vegetables with corn tortillas
- One glass of orange juice
Evening snack: 4 pm
- Black bean burgers with baked sweet potato fries
Dinner: 9 pm
- Split pea soup with 2 slices of whole grain bread
- Chocolate tofu based mousse
This diet seems realistic and only realistic diets can bring about a lifestyle change for you. Try your luck at it and who knows you might see more benefits with this diet than others did.