The Engine 2 Diet Review
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. Advertisement
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 Advertisement: Scratch It & Find Out - Scratch It to reveal Big Savings on Diet Meal Delivery from BistroMD.com. 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.  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  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  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.  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 Online Support Group 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.  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  Advertisement:
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