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The Engine 2 Diet Review

by George Pierce
George Pierce photo Win At Losing Weight
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The Engine 2 Diet was created by Rip Esselstyn, a former firefighter.  This diet is a plant based diet.  

How Does It Work?

"Go Plant Strong" is the diet slogan.   Rip based this diet around his inspiration by his father's research to  treat heart disease with nutrition.   The diet is a 28 day weight loss plan that puts emphasis on plants.  It offers two approaches, the Fire Cadet which is gradual, or the Fire fighter which is more extreme.

The Fire Cadet plan removes unhealthy foods over time and replaces them with nutritious alternatives.

Fire Cadet:

1st week:  Eliminate processed foods, refined foods and dairy.  This includes foods like soda, chips, pasta, and white bread.

2nd week:  Eliminate animal products such as fish, chicken, eggs, and meat.

3rd week:  Remove added or extracted oils such as olive, coconut,and canola.

4th week:  Build on weeks 1-3 by adding more fruits, vegetables, and legumes.

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The Fire Fighter

The fire fighter eliminates animal products and refined foods at the very beginning.  

What can you eat?

You are allowed to have plant-based foods:

Fruits, vegetables and greens
Tofu, tempeh, & seitan
Soy milk, almond milk, rice milk, hemp milk, oat milk
Soy yogurt (low sugar)
Cooked brown rice
Salsa
Nut butters
Hummus
Fresh herbs
Ground flaxseed meal
100% whole-grain bread, cereal, pasta
Salads (no dressing)
Raw nuts and seeds
Low-sodium, low-fat soups
Dried and canned beans and other legumes with no added fat or salt
Baked chips
Canned tomatoes
Pasta sauce with no added oil
Low-sodium, low-sugar condiments
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

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What you cannot eat:

Dairy
Cheese substitutes
Meat
Oil
High-fructose corn syrup
Refined sugars  
Processed grains 
Any canned or packaged food containing more than 2.5 grams of fat per 100-calorie serving.

You are encouraged to have no alcohol, one drink of  wine per day if necessary.

The Engine 2 Diet is a vegetarian, vegan diet or will be by week two.

Exercise:

Rip suggests that we exercise 5 or more times per week for 10-45 minutes per session.  A four week exercise plan is included in the Engine 2 diet book.

salad in clay pottery

Engine 2 Diet 28 Day Meal Plan and Shopping List:

Week 1: Engine 2 Challenge

Day 1
B: Oatmeal with fruit
L: Mixing Bowl Salad - in a big bowl - add your greens, veggies, beans, fruit etc.
D: Black Bean Extravaganza (engine2diet.com)

Day 2
B: Rip’s Big Bowl with fruit
L: Leftover’s Lunch - Black Bean Extravaganza
D: Whole grain pasta, zucchini, broccoli, peppers, onions, mushrooms, chopped
tomatoes

Day 3
B: Ezekiel Bread Toast with apple slices and nut butter
L: Mixing Bowl Salad
D: Roasted vegetable mix & quinoa with white beans

Day 4
B: Rip’s Big Bowl
L: Mashed chickpeas, onion, garlic, chopped celery, tomato slices, cucumber on whole
grain bread
D: Brown Rice, Cubed Tofu (pan fried in broth), Shredded kale, Broccoli with 5 spice
seasoning

Day 5
B: Ezekiel Bread Toast with apple slices and nut butter
L: Mixing Bowl Salad
D: Whole grain pasta, oil-free tomato sauce, Mediterranean blend mixed vegetables

Day 6
B: Zeb’s Waffles (newsletter recipe)
L: Big salad with plant-strong soup
D: Sweet Potato Bowl

Day 7
B: Oatmeal with blueberries and chopped walnuts
L: Mac Not Cheese with a side salad (newsletter recipe)
D: Black eyed peas, collard greens and brown rice, bbq sauce

shopping cart

Week 1 Shopping List:

Starch:
1 large container: rolled oats
1 loaf Ezekiel Bread
2 bags Brown Rice
1 pound whole grain pasta
1 pound whole grain elbow pasta
4-5 Sweet Potatoes
1 package Quinoa
1 package whole grain pitas
1 package spelt flour

Beans:
Black-eyed peas (1 bag or 2 no-salt added
cans)
Chickpeas (1 bag or 2 no-salt added cans)
Kidney Beans (1 bag or 2 no-salt added
cans)

Vegetables
Spinach
Tomatoes
Peppers
Cucumbers
Celery
Romaine Lettuce
Kale
Roasted Vegetable Blend (Frozen)
Zucchini
Mushrooms
Onions
Broccoli
Water Chestnuts
Avocado
Red Peppers

blueberries

Fruit:
Apples
Oranges
Pears
Bananas
Grapes
Blueberries

Other:
1 package firm tofu
1 jar nut butter
1 container low sodium vegetable broth
1/2 pound nutritional yeast
No-salt added spices
Maple Syrup
Engine 2 Hummus
Ground flax meal
Cashews (2 cups)
Lemon juice
Low Sodium Tamari or Bragg’s Liquid
Amino’s

Click here for free pdf  from Whole Food Market for all
4 weeks of the Engine 2 Diet Meal Plans and Shopping Lists.

oranges

Positives:

Lose weight
Better health
Easy recipes
Food cost show stay about the same
Eating out tips
Lower cholesterol
Improve blood sugar levels
Reduce the risk of heart disease
May prevent Alzheimer's and some cancers
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Negatives:

No meat, no dairy, no sugars, no sweets, no eggs, no fish may be a problem for many of us.
You will need to plan and prepare meals.
There are no in person meetings.
You will need to add a supplement with B-12, D, and omega 3.
This diet is hard.

jumping girl
A superb diet but difficult.

Conclusion:

The Engine 2 Diet is a very healthy diet and will help you to lose weight.  It is also a hard diet to stay with.  If you choose this diet, be careful not to load up on starches and be sure to get enough protein.  I give this diet a thumbs up because it is such a healthy diet, but I do NOT recommend that you add it to your weight loss choices.  The reason is due to its level of difficulty.  

You should always consult your health care provider before making changes that may affect your health, but if you have medical conditions such as Diabetes Type 2, heart disease, high blood pressure, or high cholesterol, this diet may be worth considering.  It should get you off any medications in a short time and dramatically improve how you good you feel.

Thank you for reading, my friends, I wish you much success on your weight loss journey.

Kind regards,
George Pierce
Win At Losing Weight Founder

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