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What Is Engine 2 Diet? Does The Engine 2 Diet Work?

If you wish to avoid heart disease, you should learn about what is Engine 2 diet. The Engine 2 diet is a low-fat, plant-based diet that claims to prevent or cure heart disease, diabetes, Alzheimer’s disease, and cancer. Followers of the Engine 2 diet may expect to gain lean muscle mass, improve their minds, and revitalize their bodies.

The Engine 2 Diet is an eating plan that emphasizes nutrient-dense foods such as fruits, vegetables, whole grains, and legumes.

It is not to help you lose weight quickly or burn fat. Instead, by adopting a few easy dietary changes, the strategy claims to help you improve your long-term health and protect yourself against chronic disease.

Does The Engine 2 Diet Work?

The Engine 2 Diet may be an excellent alternative for individuals looking for a basic and easy diet plan. You must first pick whether you are a “fireman” or a “fire trainee” if you want to attempt Engine 2. If you fall into the first category, you are ready to make a complete lifestyle change that includes eliminating all animal products, processed foods, and vegetable oils from your diet.

You may move from “dietary excess to dietary perfection” by following the fire trainee program, which is the 28-Day Challenge.

While it may be hard at first if you consume many animal products, processed meals, or high-fat components, the simplicity may make it simpler to follow in the long term.

Furthermore, because no macronutrient ratios, recipes, or meal plans are necessary, you are free to experiment to determine what works best for you.

In any case, you may start using these suggestions right away:

  • Remove anything from your freezer that contains more than 2 1/2 grams of fat per 100 calories.
  • Remove all animal-based goods and processed meals from your pantry, as well as the majority of fruit juices.
  • Start each day with a large bowl of whole-grain cereal with non-dairy milk topped with nuts and fruit.
  • Restock your pantry with nutritious grains, legumes, fruits, and veggies.

Also Read: What Is Whole Food Diet Plan-WFPB Diet Plan

What Is The Engine 2 Seven-Day Rescue Diet?

Engine 2 Seven-Day Rescue Challenge detailed by Esselstyn in “The Engine 2 Seven-Day Rescue Diet” for individuals who are not quite ready to commit to the normal Engine 2 diet but still want to give it a shot. Engine 2 seven-day rescue diet meal plan includes:

1. Whole Grains

Brown rice, oats, and quinoa are examples of intact whole grains. Because Engine 2 is not a low-carb diet, you can have brown rice for lunch or supper. Oats, quinoa, and amaranth are some of the other grains that are allowed. On the Engine 2 diet, you can eat cereal, pasta, and bread as long as they’re 100 percent whole grain. Foods made entirely of whole grains, such as bread and pasta.

Also Read: What Is Best Whole Grain Bread According To Food Experts

2. Vegetables

Vegetables are a must-have on the Engine 2 diet since it emphasizes low-calorie meals. They’re nutrient-dense and low in calories. On the Engine 2 diet, you can eat both raw and cooked veggies. The food plan also includes starchy veggies like potatoes.

3. Fruits, Whole

Fruit is allowed on the Engine 2 diet, but there are certain restrictions. Fresh or frozen fruit is required. It excludes dried mango, raisins, and banana chips, among other things. The reason for this is because dried fruit frequently contains additional sugar, fat, and calories. Fruit must consume in its whole according to the diet (e.g., no blending or juicing). Fruit should use to garnish your meals, such as strawberries and blueberries in your morning porridge.

Also Read: Most Nutritious Fruits In The World And Their Health Benefits

4. Legumes

Beans and lentils are used in savory meals on this diet. It is recommended that you use oil-free and low-sodium beans. Black beans, pinto beans, chickpeas, red lentils, brown lentils, split peas, and other legumes should all be on hand.

Also Read: Kidney Beans: Nutritional Facts And Health Benefits

5. Seeds And Nuts

Nuts and seeds are used as condiments in the Engine 2 diet rather than as snacks. You may include chia seeds in your porridge and sliced almonds in your salad, for example. To prevent extra salt and oil, go for raw, unsalted nuts and seeds.

Also Read: Everything You Need To Know About Nuts

Cut Off Foods From Engine 2 Diet

You will need to cut off the following foods in the engine 2 diets:

1. Products Derived From Animals

The Engine 2 diet is essentially a vegan version of the vegan diet.  Eliminate all animal goods and byproducts. It necessitates the elimination of two dietary categories: animal protein and dairy.

2. Vegan Processed Food

Vegan cuisine isn’t always the healthiest option. Vegan nuggets, mac n’ cheese, ice cream, cakes, and other foods abound on the market. These meals are nominally vegan, but they are not Engine 2 compliant due to their high calorie, fat, sugar, salt, and oil content.

3. Oils From Plants

When you eliminate oils from your diet, you will consume fewer calories. The Engine 2 diet is oil-free, except olive oil, coconut oil, and other oils commonly associated with good fats.

4. Added Sugar And Salt

People who follow the Engine 2 diet make the mistake of adding salt and sugar to their meals. Make careful to select low-sodium canned and packaged items like canned beans and quick oats that don’t have any added sweeteners.

5. Liquids With A High-Calorie Content

The Engine 2 diet strongly opposes consuming calories through drinking. It means only simple water, black coffee, and herbal tea should be consumed. Smoothies, fruit and vegetable juices, soda pop, wine, and other high-calorie and sugar beverages are prohibited on the program. You will eat fewer calories overall if you drink calorie-free drinks.

Engine 2 Diet Recipes

What is the engine 2 diet plan? On the Engine 2 diet, here’s a typical day of meals plan.

1. Breakfast

  • Old-fashioned oats, raw
  • Grape Nuts (or equal Ezekiel brand)
  • Shredded wheat in bite-size pieces
  • Flaxseed meal, ground
  • Uncle Sam cereal
  • Grapefruit
  • Non-dairy milk alternative
  • Raisin
  • Walnuts
  • Banana
  • Kiwifruit
  • Milk substitute of choice

2. Lunch

  • Black beans, rinsed and drained, low sodium or no salt added
  • Peeled and chopped avocado
  • Cilantro, chopped
  • Cooked sweet potato, cut into cubes with the skin removed
  • Peeled, seeded, and cut into cubes mangoes
  • Seeded and sliced red bell pepper
  • Lime’s juice
  • Balsamic vinegar

3. Dinner

Fries with Chili and Cheese

  • Baking potatoes, large Russet or Sweet, washed and sliced into fries
  • Kosher salt seasoning with Cajun spices
  • Washed dry lentils Brown or green
  • Bulgur wheat, dry
  • Water
  • Drained and rinsed black beans with no salt added
  • Fire-roasted diced tomatoes (no salt added)
  • Cumin
  • Chili powder
  • Paprika (smoked)
  • Liquid amino Bragg

Cheese Sauce is made with

  • Washed, baked, and peeled Russet potatoes
  • Steamed carrots
  • Yeast
  • Almond milk, unsweetened
  • Liquid amino Bragg
  • Cumin
  • Cayenne pepper
  • Lemon’s juice

4. Blueberry Dumpster Fire Cobbler (Dessert)

  • Pastry flour (whole wheat)
  • Baking powder
  • Vanilla extract
  • Dairy-free milk
  • Maple syrup or agave nectar
  • Blueberries

Engine 2 Diet Criticism

  • A typical plant-based diet is more restrictive than the Engine 2 diet. A vegan diet already excludes animal products, but Engine 2 goes much farther by removing oil and sugar and reducing salt and fat intake.
  • People following this diet may purchase and consume Engine 2 branded food items from Whole Foods Market for convenience, but it is not needed. These goods, however, are more costly than other diet-approved foods. A two-pack of Engine 2 vegetarian burgers, for example, costs $4.99.
  • People may be more prone to cravings when their diets are restricted. Because the Engine 2 diet does not include snacks, it may lead to an increase in desires.
  • This diet, in principle, can be followed for a long time. It is, however, extremely rigorous, and adherents may suffer cravings that lead them to abandon the diet. On this diet, eating out at restaurants is also challenging.
  • The Engine 2 Diet, if not properly planned, might also put you in danger of dietary imbalances. The vegan diet is deficient in key minerals such as vitamin D, vitamin B12, calcium, zinc, and omega-3 fatty acids.


Not everyone can follow a vegan diet. Making the transition from a meat-based diet to a plant-based lifestyle is not easy. But if you want to lose weight and stay healthy, this is the way to go.

From this article, you have learned what is engine 2 diet is. The Engine 2 Diet is a plant-based vegan diet that emphasizes fruits, vegetables, whole grains, and legumes.

According to research, comparable food patterns can help people lose weight and protect them from chronic diseases including heart disease, cancer, and diabetes.

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