The Engine 2 Diet Review, This plan might assist in saving your life, according to author and previous Texas firefighter Split Esselstyn. ” Go Plant Strong!” is the slogan for this plant-based diet regimen. Esselstyn was motivated by his papa’s medical research on dealing with cardiovascular disease with nourishment.
There are 2 28-day diet plans-– The Fire Cadet and also the Firemen. The previous is a more gradual method; the last is the extra severe variation.
The Fire Cadet strategy gradually removes foods considered undesirable, while adding whole, healthy foods to your diet regimen.
- Week 1: No dairy, processed, or refined foods (white bread, pasta, chips, soda, etc.)
- Week 2: Build on Week 1 by cutting out meat, chicken, eggs, and fish.
- Week 3: Build on Weeks 1 and 2 by cutting all added or extracted oils, such as olive, coconut, and canola.
- Week 4: Keep building on Weeks 1-3 by eating even more fruits, vegetables, whole grains, legumes, nuts, and seeds.
The Firefighter plan leaps right in by eating only entire grains, vegetables, fruits, as well as legumes for all 4 weeks. You’ll remove all animal products as well as refined foods right from the start.
What You Can Eat and What You Can’t
You can have plant-based foods, such as:
- Vegetables, greens, and fruits
- Meat substitutes: tofu, seitan, and tempeh
- Milk substitutes: soy, rice, almond, hemp, oat milks
- Soy yogurt with low sugar
- Cooked brown rice
- Nut butters
- Ground flaxseed meal
- Fresh herbs
- Undressed salads
- Raw nuts and seeds
- 100% whole-grain bread, cereal, pasta
- Dried and canned beans and other legumes with no added fat or salt
- Low-sodium, low-fat soups
- Canned tomatoes
- Pasta sauce with no added oil
- Baked chips
- 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
- Low-sodium, low-sugar condiments
- Cheese substitutes
- Refined sugars and high-fructose corn syrup (mixes, sauces, soda, candy, cookies)
- Processed grains (white flour, white bread, white rice, white pasta)
- Any canned or packaged food containing more than 2.5 grams of fat per 100-calorie serving.
Esselstyn urges you to give up alcohol, at least for the 4 weeks of the diet. Restriction on your own to one glass of red wine each day if required.
Because this is a vegan diet (no pet items), you will need specific supplements or strengthened foods to satisfy nutritional demands, consisting of vitamin D and also vitamin B12. You may also need fish oil for omega-3 fatty acids DHA and also EPA.
Level of Effort: Hard
Limitations: If you’re made use of to eating meat, dairy products, and other animal products, and utilizing fat to taste your food (salad dressing and preparing with oil), you will be providing those up. This might feel really restrictive.
Cooking and shopping: Whether you’re a cook or prefer ready or packaged foods, the strategy can help you. The book supplies easy-to-follow recipes, with additional wise suggestions on making healthy meals with convenience foods. There are also suggestions on exactly how to stay on-plan when you’re dining in restaurants.
Packaged foods or meals: No.
In-person meetings: No.
Exercise: Esselstyn advises you work out at least 5 days a week, whether cardiovascular or stamina training, for 10 to 45 minutes. Guide offers a 4-week workout plan with pictures showing you what to do.
Does It Allow for Dietary Restrictions or Preferences?
The Engine 2 Diet is currently a vegetarian, vegan, low-salt, and low-fat strategy. You may make gluten-free replacements for any kind of entire grains or wheat products. There are no calorie restrictions on this diet regimen.
What Else You Should Know
Support: There’s a supportive community offered online.
What Dr. Michael Smith Says:
Does It Work?
If you can make the change to this vegan diet plan and stay with it, you’ll most definitely slim down. When you remove out meat, milk, and all various other pet products in addition to oils as well as sugary foods, you’ll also cut way back on calories. There’s a big body of proof that shows this will both drop the extra pounds and also improve your wellness.
There are a number of vital risks with this strategy to be aware of. First, if you load up on starchy foods like pasta, rice, as well as potatoes, you can greater than offset the calories you shed in removing other foods.
Second, it’ll take some extra initiative to make sure you get sufficient healthy protein in your diet plan, so be sure to consist of non-meat sources like tofu, tempeh, as well as soy as well as almond milk in your diet regimen each day.
These prevail blunders individuals make when they go vegan, both of which can counter your weight-loss initiatives as well as leave you feeling drained pipes from lack of protein.
Is It Good for Certain Conditions?
Esselstyn’s vegan diet regimen is a really healthy choice if you have diabetes, high blood pressure, high cholesterol, or cardiovascular disease. As a low-calorie, low-fat, low-sugar, and also high-fiber diet plan, it will aid reduced blood glucose, high blood pressure, and also cholesterol. Study reveals it’s likewise an excellent choice if you have heart problem.
There’s even some research showing that vegan as well as vegetarian diets may help prevent Alzheimer’s, specific types of cancer cells, and also other health problems.
The Final Word
A vegan diet regimen isn’t for everyone. It’s not easy to make the action from the meat-based American diet regimen to a totally plant-based way of living. Yet if you want dropping weight and also remaining healthy and balanced, this will get the job done.
Simply don’t succumb to common vegan mistakes. Make healthy protein a concern, don’t trade meat for starchy foods, as well as look for B12-fortified foods (or supplements) considering that you obtain that vitamin normally just from pet products.
Due to the fact that you will not be eating fish, also look for plant resources of omega-3 fats, like flaxseed and chia seeds. And ensure to eat calcium- and vitamin D-fortified foods if you avoid milk as well as dairy. Talk with your physician or dietitian concerning whether or not you must supplement with DHA (the omega-3 fat discovered in fish).