What Is the Engine 2 Diet?
The Engine 2 Diet is a plant-based diet program that was created by Rip Esselstyn in Austin Texas as an alternative to the standard American diet, who is the son of Dr. Caldwell Esselstyn, who introduced the world to his heart disease reversal diet. The Engine 2 Diet aims to help people achieve optimal health through adopting a whole foods plant-based diet that focuses on high-quality nutrition and fitness.
If you're trying to eat more plants, this can be an excellent way to begin transitioning into veganism or vegetarianism. The Engine 2 Diet has many pros and cons, so let's take a closer look at both sides of this food regimen in order to determine whether it's right for you.
Pros
The Engine 2 Diet is it's not about counting calories or weighing your food. In fact, it's the opposite of those things. The Engine 2 Diet is about eating food in its most natural state and eliminating processed foods from your life entirely.
It's about getting back to basics eating more whole plants and less meat and dairy products. The Diet does not allow animal products of any kind (meat, eggs, etc.), added oils or salt, added sugar or sweeteners (not even honey), flavorings (such as MSG), preservatives such as BPA/BPS/PFOA which are common in many canned goods on grocery store shelves today.
The Engine 2 Diet Pros
It emphasizes eating whole food, minimally processed foods, with a strong emphasis on lean proteins like beans, nuts, grains, and seeds.
low in saturated fat, cholesterol-free and high in fiber.
Contains a wide range of vitamins and minerals like calcium, iron and zinc.
Prevent heart disease, diabetes and cancer as well as improve weight loss goals.
Improve digestion by removing processed foods from your diet.
Aid in weight loss and maintenance, increases energy levels through the day (or night) eliminating joint pain caused by animal products like dairy or meat consumption.
Cons
The Engine 2 Diet is a restrictive diet. There, I said it! But in order to commit to this way of eating, you must be prepared for an adjustment period that may include a bit of discomfort at first. The Engine 2 Diet requires discipline and consistency, but keep in mind that it doesn’t mean you need to cut out all your favorite foods or eat bland meals every day.
The key is making small changes over time so they stick with you long-term—it’s all about getting into the habit of making good food choices. And remember: It’s okay if you fall off track occasionally or find yourself craving something not included on the plan! Just get back on track soon after (and make sure those slip-ups are spaced out).
The Engine 2 Diet Cons
The Engine 2 Diet is a completely plant-based diet. That means you can't eat:
Meat, fish, eggs, dairy products or other animal products. The Engine 2 Diet also focuses on whole foods and eating as much unprocessed food as possible.
It can feel restrictive at times.
Might be difficult to follow because it eliminates many foods that are easy to find at the grocery store.
If you eat out a lot or don't have access to many vegan options, you may find this diet difficult or unappealing.
You could get sick if you don't pay attention to nutrition labels—for example, some plant milks have added sugar or protein powders that may not be healthy for you in large amounts.
It's also crucial to note that not all meals are created equal: some foods are healthier than others. For example, while sweet potatoes are vegan and gluten free (which means they're acceptable on the Engine 2 diet), they're also high in sugar and starchiness—so if you have diabetes or any other medical conditions related to your blood sugar levels, eating too many of them could lead to weight gain rather than weight loss.
If you're worried about staying healthy while following this diet, talk with your doctor before making drastic changes like giving up meat or dairy products entirely if they're part of your normal diet.
The Engine 2 Diet It offers 3 different versions of the diet
The Engine 2
7-Day Rescue
28-Day Challenge
Option 1: The Engine 2 Diet
The Engine 2 Diet also encourages low fat intake—that means less than 10% of your daily calories should come from saturated fat (the unhealthy kind). The more you can reduce this type of fat in your diet while boosting healthy fats like monounsaturated fats found in olive oil or avocados will help keep cholesterol levels down and protect against heart disease. It also reduces calories significantly if done correctly!
Option 2: 7-Day Rescue
The 7-Day Rescue is a weeklong crash course on the Engine 2 Diet, with special attention paid to how to get you started. It includes everything you need for a healthy week: recipes, shopping list and meal planner; shopping guide; cheat sheet (with helpful tips on how to navigate that first grocery store trip); workout guide; fitness tracker.
Option 3: 28-Day Challenge
One of the most popular parts of the Engine 2 Diet is the 28-Day Challenge. The program includes a meal plan that should be followed for 28 days, or 12 weeks. This is important because it takes time to change your eating habits and make them healthier. If you try to change too much at once, it can be overwhelming and you'll get discouraged.
You'll eat three meals every day (breakfast, lunch, dinner) with two snacks in between each meal: one snack before breakfast and another after lunch or dinner—or both!
You're allowed 1,000 calories per day on this diet plan—so choose foods wisely! But remember: no processed foods like pizza or potato chips; no refined sugars such as those found in soft drinks; no alcohol; no caffeine (coffee); no dairy products such as milk or cheese; and finally—no meat (chicken included!). Eggs are okay but only if they're organic free-range chickens--and hydrogenated fats like shortening should be avoided altogether.
Don’t think this diet will work? Think again! If we truly believe that our bodies need certain things in order for us to thrive—like fresh fruits and veggies—then why would we deprive ourselves of them? Don't let anyone tell you otherwise; these are healthy foods that should be part of everyone's regular meal rotation.
The Engine 2 Diet is an excellent option for anyone looking to try a plant-based diet. It offers you the ability to eat more whole foods and less processed ones, which will ultimately lead to better health. If you're looking for something more restrictive than this one might not be right for you though because it does allow some animal products in moderation.
If you are looking for the cookbook in Engine 2 Diet, here it is;
on Amazon has over 2,500 reviews and got 4.5 out 5 star rating.
Rip Esselstyn (Author)
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