What is Engine 2 Diet?

Engine 2 Diet
Engine 2 Diet

What is Engine 2 Diet?

You must be wondering what is Engine 2 diet. Never heard of it before? Rip Esselstyn was the person who brought this diet before us and his motto is, “Real men eat plants, they do not eat meat. Go plant strong”. So what could be the benefits of this diet and how can it help you?

Engine 2 Diet

The Concept:

The main aim of this diet is to provide good health and prevent diseases and at the same time manage body weight. It lowers the LDL or bad cholesterol levels and improves HDL or good cholesterol.

According to Rip, the Engine 2 diet helps in the reversal of diseases like diabetes, cardiovascular problems, Alzheimer’s cancer, etc. It also helps in weight loss increasing lean muscle and provides energy.

If animal food is consumed in more quantities, it clogs the arteries with fats and plaque as a result of which dietary cholesterol increases in the blood. This may also cause heart problems. But a plant based diet provides nutrients, proteins and fats. This diet also restricts the vegetable oil which strips the plant of its nutrients and leaves behind so many calories and fats.

How Does It Work?

This diet plan consists of 28 days program which includes two main parts namely, fire fighter and fire cadet. In the fire fighter, you jump start the diet and quit the animal food, vegetable oils and junk foods completely. You only eat vegetables, fruits and legumes for 4 weeks.

In the fire cadet, you eliminate food types slowly and add healthy foods to your daily diet. Below you can see everything in detail.

Week – 1: Eliminate the processed food and dairy products from the diet which are the major sources of saturated fats.

Week – 2: Remove the animal products completely from your diet.

Week – 3: It’s time to leave the vegetable oils and fats.

Week – 4: This week you will focus on the maintenance part and discovery.

Rip’s book has everything in detail. You can find weekly meal plans ready for all these four weeks. You need go through different meal plans and choose those that best suit you. Keep checking the body weight, cholesterol and your body measurements.

Engine 2 Diet

Configuring Macronutrients:

Let’s check the macronutrients here:

  1. Proteins – 2 ½ to 6%

  2. Fat – 9 to 15%

  3. Carbohydrates – The rest of the diet

Foods to Include in the Engine 2 Diet:


Grains, vegetables, fruits, tofu, seitan, tempeh, almonds, oats, soy milk, soy yogurt, salsa, hemp, brown rice, nut butters, hummus, flax seeds, herbs, bread, pasta, salads, nuts, dried fruits, low sodium and no fat soup, legumes, beans, pasta sauce, fruit spread, agave, maple syrup, molasses, baked chips, etc.

Foods to Avoid To the Engine 2 Diet:

Dairy products, animal products, oils, cheese, corn syrup, soda, sauces, cookies, candies, processed grains, processed foods, alcohol etc.

Necessary Supplements:

Consume vitamin B12 and D supplements. Fortified soy milk, cereals and yeast can provide it for you. You may need to take fish oil for omega 3 fatty acids DHA and EPA.


Engine 2 Diet


Physical activities are strongly recommended. Get into corollary fitness program if possible. Spend minimum 20 – 40 minutes for aerobics, walking, swimming, or outdoor games thrice a week. You need to follow E2 exercise schedule for 2 days. Do 3 rounds of 4 exercises to get some strength. Opt for few stretches and moderate exercises at home.

The Benefits:

  1. Weight loss

  2. Cardiovascular health improvement

  3. Prevents diabetes

  4. Better digestion

  5. Cures headache

The Cons:

  1. Deficiency of vitamin D, B12 and zinc.
  2. Deficiency of omega 3 fatty acids such as EPA and DHA.
  3. Protein supplement in this diet is less than the recommended value.
  4. Lower calcium levels.
  5. Difficult for non-vegetarians.

Hope you enjoy reading the post, “What is Engine 2 Diet?”

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