RIP, Sweet Kate Diet

The Engine 2 diet focuses on predominantly unprocessed plant-based foods. In addition to eliminating animal products, the Engine 2 diet is low-fat and free of vegetable oils. Followers of the diet consume whole foods like legumes, grains, fruits, vegetables, nuts, and seeds. While the Engine 2 diet may aid in weight loss, it’s not specifically a weight loss program. Rather, the diet encourages overall well-being, learn more about proven supplements.

Background

The Engine 2 diet was created by Rip Esselstyn, a former professional athlete, and firefighter. His father, Dr. Caldwell Esselstyn, is an American physician and surgeon who promotes a plant-based diet to prevent and reverse heart disease.

When he became a firefighter, Rip Esselstyn took his passion for a plant-based diet to the firehouse. He helped his colleagues improve their health with a diet centered on whole, unprocessed foods with little fat.

Rip Esselstyn became a bestselling author when he shared his journey and knowledge in the book “The Engine 2 diet.” After helping his fellow firefighters get on a path to better well-being, he wanted to help Americans facing similar health problems.

The Engine 2 diet doesn’t emphasize weight loss, but rather focuses on reducing cholesterol levels, preventing heart disease, and becoming a “plant-strong” individual. Check out the latest Biotox gold reviews.

How It Works

The Engine 2 diet has very clear guidelines. You are expected to eliminate all animal products and vegetable oils. The diet consists of low-fat meals that are made predominantly with unprocessed plant foods.

What to Eat

Legumes

Savory meals on this diet often incorporate legumes like beans and lentils. You’re encouraged to make sure the legumes are oil-free and low-sodium. Stock up on black beans, pinto beans, chickpeas, red lentils, brown lentils, split peas, and so on.

Whole Grains

Engine 2 is not a low-carb diet, so you can enjoy brown rice with your lunch or dinner. Other grains include oats, quinoa, and amaranth. You can also have cereal, pasta, and bread on the Engine 2 diet as long as they’re 100% whole grain.

Fruits

Fruit is compliant on the Engine 2 diet, but there are some ground rules. Fruit must be fresh or frozen. This means no dried mango, raisins, banana chips, etc. The reason being is that dried fruit often has added sugar, fat, and calories.

You must also eat fruit in its whole form, so don’t blend it. It’s recommended that you use fruit to top your meals, such as adding strawberries and blueberries to your morning oatmeal.

Vegetables

Since the Engine 2 diet recommends low-calorie foods, vegetables are a staple. Rip Esselstyn recommends bulking up meals with leafy greens since they’re low in calories and high in nutrients. You can enjoy both raw and cooked vegetables on the Engine 2 diet. Starchy vegetables like potatoes are also included in the meal plan.

Nuts and Seeds

Rather than snacking on nuts and seeds, the Engine 2 diet uses them as condiments. For example, you can add chia seeds to your oatmeal and sliced almonds to your salad. Go for raw, unsalted nuts and seeds, though, to avoid excess salt and oil.

Non-Dairy Milk

Plant milk is allowed on the Engine 2 diet. Take your pick from almond milk, soy milk, coconut milk, rice milk, oat milk, and more. Just make sure it’s unsweetened as many non-dairy milks are sweetened with sugar.

Tofu and Tempeh

A great way to get in protein on the Engine 2 diet is with tofu and tempeh. Avoid the ones that are pre-seasoned or marinated because they’re probably high in sugar, salt, and fat.