Engine 2 Diet
Created by world-class triathlete-turned-firefighter, Rip Esselstyn, the Engine 2 Diet promotes a 28-day plant-based program to help lower cholesterol and reduce the risk of disease. Although the initial phase is 28 days, this plan can be a lifestyle approach when the same principles are applied to a more broad, individualized, plant-based approach to eating.
Using advice from his father, Caldwell B. Esselstyn, MD, to develop the diet, Rip considers the supportive role of a plant-based, low-fat diet in reducing the risk of heart disease and diabetes. The Engine 2 Diet was proven effective as fellow firehouse members lowered their cholesterol levels, lost an average of 20 pounds, and improved their overall health on the plan.
On this plan, traditional American breakfasts are replaced with plant-based options like hot cereal with berries or homemade oat muffins. Lunch might be hummus-veggie pizzas or wild rice tacos, and dinner could be stuffed zucchini or homemade veggie burgers. For dessert on this plan, you might have a homemade fruit mousse or a date-nut fruit pie.
Exercise, such as stretching, yoga postures, and basic resistance moves like push ups, sit ups, and squat thrusts are recommended. The founder also hosts three-day retreats where there are lectures and demonstrations teaching the impact of unhealthy food and poor lifestyle, and the importance of whole nourishment.
Foods to include:
- Vegetables
- Fruits
- Whole grains
- Beans
- Nuts and seeds
- Healthy oils
Foods to avoid:
- Meat
- Poultry
- Fish
- Eggs
- Dairy
- Processed foods
- Refined grains
- Sugar
- Trans fats
Pros:
- May lower risk of heart disease and diabetes
- Geared toward beginners
- Emphasizes whole foods
Cons:
- Author’s claim that dairy consumption is associated with Type 1 diabetes is not clinically proven
- Author notes plant-based diet may negatively affect calcium levels
- Does not honor bio-individuality
Sources:
Rip Esselstyn’s The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds
Engine 2 Diet Book Review www.eatright.org (Links to an external site.)
The Engine 2 Diet www.engine2diet.com (Links to an external site.)
