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Engine 2 Diet – Without Counting Calories

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The unusual title, ”Engine 2”, reveals a diet poor in fats and rich in herbal foods. Its author, Rip Esselstyn, claims that the muscle tissue increases with the help of his diet, the excessive weight is lost, the mind is sharpened, and the body energized. Find out more about this diet’s basic principles, as well as its advantages and disadvantages.

Engine 2 Diet’s principles

In the beginning, the author suggests that you determine whether you are ready for an immediate change and the elimination of the animal food sources, processed foods, and herbal oils out of your diet. If you not willing to make a sudden change, the author recommends a 28-day challenge, during your transition from “the dietary extravagance to a dietary excellence“.

Engine 2 diet is rich in fibers, which contributes to the feeling of satiety

The principle is to gradually eliminate certain foods from your diet on weekly basis. During the first week, you should eliminate milk, dairy, and processed foods; week two is reserved for the elimination of all animal foods, including fish and eggs. During the third week, adding herbal oils as a supplement to meals is eliminated, while sticking to the program is required during the fourth week.

Engine 2 Diet without caloric restrictions

After 28 days, the diet consists of fruit, vegetables, whole grains, nuts, and seeds, all of which can be consumed in the desired amounts, so there are no caloric restrictions. This diet also allows the consummation of toffee, seitan, and soy yogurt, but requires you to replace sugars with natural sweeteners and flavoring foods instead of using salt. Physical exercise is an important part of the “Engine 2“ diet, so the author recommends 20 to 40 minutes of aerobic activity (i.e. walking, swimming, tennis) 3 times per week.

Two days per week, it is necessary to follow the so-called ”E2 physical exercise program”, which consists of the three rounds of strength and aerobic endurance exercises. The exercises are explained in the author’s book in great detail. Exercises, recipes, and motivational video materials can also be found on the website.

The website also offers an online support community where you can find help with planning your menu and get discounts for events and cooking schools. Lastly, this diet requires you to take vitamin B12 in the form of a food supplement.

Advantages and disadvantages of the Engine 2 diet


Like all herbal diets, the “Engine 2” weight loss plan is poor in fats and calories and rich in dietary fibers, which contributes to the feeling of satiety. There are no quantitative limits, counting calories, or starvation. This diet is poor in cholesterol and saturated fats, but rich in vitamins, minerals, and phytochemicals, and has a positive effect on the heart and blood vessels.

One of the biggest problems with a vegan diet is the lack of vitamin B12, which is solved by taking food supplements in this diet while encouraging physical exercise. Online support makes sticking to the diet easier and can also have a great motivational effect.


For short periods of time, this diet definitely gives great results. However, due to its excessive restrictiveness, the probability of a long-term adherence to this diet is very small. The restrictiveness is most evident in the intake of fats which, in the best case scenario, provide 1 percent of the total energy, which is too little for the body’s normal functioning. The diet also lacks the omega-3 fatty acids and calcium. In addition, due to the cereals that contain phytic acid, which reduces the absorption of calcium, zinc, and iron, the appearance of a wide spectrum of deficits is possible.

Experts’ opinion
If you choose this diet, besides reaching for vitamin B12, you should also reach for the mineral composition that provides the adequate amounts of calcium, iron, and zinc, and you should definitely think about the additional amounts of omega-3 fatty acids.

Menu example


  • Oatmeal with raisins, flax seeds, walnuts, and soy yogurt
  •  Banana, kiwi


  • Pizza made of the integrated dough with vegetables (peppers, broccoli, mushrooms, onions)


  • Sandwich: whole grain pastry, spinach toast, lettuce, tomato


  • Apple pie

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