The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds [Hardcover]

Rip Esselstyn (Author)

Book Description

Publication Date: February 25, 2009

Lose weight, lower cholesterol, significantly reduce the risk of disease, and become physically fit--in just 4 weeks.

Professional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So, when he learned that some of his fellow Engine 2 firefighters in Austin, TX, were in dire physical condition-several had dangerously high cholesterol levels (the highest was 344!)-he sprang into action and created a life-saving plan for the firehouse. By following Rip's program, everyone lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344's dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in this book. With Rip as your expert coach and motivator, you'll transform your body and lifestyle in a month. His plant-powered eating plan is based on a diet of whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. This invaluable guide features: **Dozens of easy, mouthwatering recipes-from pancakes to pizza, Tex-Mex favorites to knockout chocolate desserts-that will keep you looking forward to every bite **Pantry-stocking tips will take the panic out of inevitable cravings and on-the-fly meals **Guidelines on menu choices that will allow you to eat out, wherever and whenever you want **Rip's simple, firefighter-inspired exercise program that will boost your metabolism and melt your fat away.

Medically approved, easy-to-follow, and amazingly effective, this diet is designed for anyone who wants to make heroic strides in his or her health, weight, and well-being-all without heroic effort.

"I've known Rip for more than 20 years. In that time, he's been a great motivator for so many people. This terrific book will inspire all who read it to change their lives and optimize their health." -Lance Armstrong, cancer survivor, seven-time Tour de France champion

"Want to be as strong as a Texas firefighter? Or as healthy as a professional triathlete? Then follow the wonderful advice of Rip Esselstyn, who is both. His book can save your life--whether you're a man or a woman. Highly recommended!" -Dean Ornish, M.D., Founder and President, Preventive Medicine Research Institute, Clinical Professor of Medicine, U of California SF, author, Dr. Dean Ornish's Program for Reversing Heart Disease

Editorial Reviews

About the Author

Born in upstate New York, Rip Esselstyn grew up in Cleveland, Ohio, and studied speech communciations at the University of Texas, Austin, where he was an All-American swimmer. After spending 10 years as a professional triathlete, Rip joined the Austin fire department in 1997. He now travels year-round lecturing and giving seminars on the Engine 2 lifestyle. He is the author of The New York Times bestseller The Engine 2 Diet. Visit his website at www.engine2diet.com.

Product Details

• Hardcover: 288 pages
• Publisher: Grand Central Life & Style; 1 edition (February 25, 2009)
• Language: English
• ISBN-10: 0446506699
• ISBN-13: 978-0446506694
• Product Dimensions: 6.5 x 1 x 9.4 inches
• Shipping Weight: 1 pounds (View shipping rates and policies)
• Average Customer Review: 4.5 out of 5 stars  See all reviews (487 customer reviews)
• Amazon Best Sellers Rank: #425 in Books (See Top 100 in Books)
  • #1 in Books > Professional & Technical > Civil Service > Firefighting & Prevention
  • #7 in Books > Health, Fitness & Dieting > Diets & Weight Loss > Vegetarian
  • #14 in Books > Cookbooks, Food & Wine > Vegetables & Vegetarian

More About the Author

Rip Esselstyn was born in upper New York state and moved to Austin,Texas in 1982 to attend The University of Texas where he was an All-American swimmer. After spending 10 years as a professional triathlete Rip joined the fire department in 1997. For more information on Rip and THE ENGINE 2 DIET you can go to www.theengine2diet.com.

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#59 in Books > Health, Fitness & Dieting

#59 in Books > Health, Fitness & Dieting

Most Helpful Customer Reviews

414 of 421 people found the following review helpful

5.0 out of 5 stars Wow, this may be the best "diet" book ever March 28, 2009

By Mandy Karlik

Format:Hardcover

I've read a lot of diet books and been on a lot of diets but what's so intriguing about Engine2 is that it's written by an unlikely character--a triathlete Texan firefighter who is not just a vegetarian, but a vegan, and not just a vegan but an oil-free vegan.

If you're not from Texas, you can't really appreciate what it means to be a vegetarian in a state that prizes its beef industry and barbecue. Why just last month at the Houston Rodeo one of the most popular foods sold was something called "chicken-fried bacon." It was deep-fried bacon!

Engine2 presents a pretty radical diet--no meat, no artificial foods, no white flour, no white pasta, no dairy, no oil. Yet there is something altogether compelling about the case Rip Esselstyn makes. It sound so logical, so simple ...

Anyway, I tried it. I have to admit I tried it imperfectly in that there were parts I didn't understand at first (but have since corrected--like eating white pasta). It's been about 3 weeks. I haven't been exercising up to his standards, either. But I lost 5 pounds and never spent a minute hungry or feeling deprived.

But I'm getting hardcore right now not because of the weight loss, but because I feel fabulous. I had no idea how bad I felt until now. I'm not kidding--my frequent headaches are all but gone, no more GI troubles, no more aches and pains. My energy level is increasing.

The recipes in the book are different but really great. Love the "Big Bowl," "Sloppy Joes," and "Fajitas" but be prepared--you have to be willing to start buying different foods (lots of produce) and cooking for yourself. But the recipes are quick and easy and very tasty.

I am totally sold on this.... This is the first and only book review I have ever done here at Amazon and I did it because I'm just an ordinary woman living in Texas who tried this diet and discovered improved health instead of mere weight loss. Read more ›

234 of 240 people found the following review helpful

5.0 out of 5 stars The Engine 2 Diet: A Major Gem for Changing your Lifestyle & Getting Healthy March 14, 2009

By David Goldstein

Format:Hardcover

In this book review of "The Engine 2 Diet," I'll describe both my experience of the book itself and then my personal experience being on the diet for the past 3 weeks. Rather than call the Engine 2, a "diet," I'd prefer to call it a "lifestyle" with a major focus on dietary change. When you see the word "diet," you may immediately think of giving up quantity and giving up foods you are attached to. This is absolutely not the case with the Engine 2 diet. With this dietary plan, you can eat as much of the foods on the plan as you want to eat (with a few logical exceptions) and the foods you eat will taste wonderful. One thing for sure with this Engine 2 Diet, I always feel satisfied and don't have any cravings for foods---this was completely unexpected and surprising.

The book itself is very easy to read and follow. The book is divided into 3 major sections, (1) His philosophy of the Engine 2 Diet with the author's own story and background; brief citing and review of the medical and research studies documenting the health benefits with this diet; exploration of the myths about food and following a vegan diet; blood markers; and a brief review of exercise benefits and necessity with the diet. (2) How the Diet Works-the 28 day plan easily explained and described; how to seriously and deeply understand labels on all food products (this chapter is outstanding); and overall how to make this diet work to improve your life; (3) Recipes, meal plans, preparing your kitchen before starting the diet and how to shop for specific foods-brands to buy, foods to reject, ingredients to keep on hand, etc.

His reasoning and explanation for the diet are clearly explained. The health benefits are outlined and are numerous. The chapter on how to read labels is outstanding.... You learn precisely what ingredients to avoid and how to properly shop for foods. You'll feel smarter than 99% of the population just after memorizing this one chapter. The recipes are easy to prepare, even for a novice cook such as myself. They taste great and are very satisfying. His website is excellent and adds an additional layer of organization to your menu-making and shopping lists.

I have been on this diet for the past 3 weeks and I have never felt better in my life (47 yrs). I started the diet for several personal reasons: (1) My cholesterol has gradually gone up above normal levels over the past 8 years and my physician wanted me to start Statin drugs. This was a major wake-up call because I don't want to be on a drug regimen for something I can control with diet. That's a HUGE POINT with this book---I am taking back control of my body and my health through the most basic empowering action--what foods I eat. The book stresses this aspect, how nutrition is at the root of health and disease. (2) I had gained about 10 lbs and wanted to get rid of excess weight. (3) (He does not discuss this point) I philosophically prefer not to eat animal products due to my love of the animal kingdom and wanting to reduce my energy demands on the environment. (4) I want to prevent the possibility of having cardiovascular disease, diabetes, memory loss, stroke, cancer, etc. as I get deeper into middle age. (5) I want more energy and want to feel better overall. (6) I suffer from some food allergies (including lactose and eggs).

MY EXPERIENCE TO DATE: I love this diet. The recipes are easy to make, and follow. I have not cooked much before this diet, so this statement is coming from a man with little cooking experience. The food tastes great and he has the right seasonings and flavors combined. I NEVER go hungry, I NEVER have cravings, I don't miss the meat, dairy or eggs or oils. I have more variety in my daily menu than I used to have. Even during the first few days, I felt great. My blood sugar feels much more balanced and I don't experience the high and low energy spikes that I used to. I don't crave sugar or more food at night like I used to. I have more mental and physical energy.

I was amazed that I did not need oil to make pancakes and I did not need eggs to make spectacular french toast! I still can't believe how much sodium (salt) is in so many foods and that I don't need it to make the food taste good. I used to add salt to everything...I stopped that cold turkey with the Engine 2 Diet and I don't miss the salt. The reason is that the recipes have many other herbs and spices to take up where the salt was before. The flavors are wonderful. Aside from eating a lot of fresh fruits and vegetables daily (adding a lot of fiber to the diet), his Lasagna, Pad Thai, Big Bowl breakfast, Black Bean Extravaganza, & Chili are my favorites so far. There are many recipes to choose from, so you won't get bored.

My colon feels a lot cleaner and I feel lighter. I lost 5 lbs. and my entire digestive system runs much better with no distress. In fact, I feel so much better mentally and physically that it is hard to imagine not eating this way. I never expected this to happen. It's phenomenal.

When in the grocery store, I feel really good and knowledgable. I stop and read the labels with much more intelligence. I now understand (due to reading the book) what to avoid and what is healthy. I feel smarter and stronger with my food choices and this affects my attitude about other areas of my life. I'm much more conscious. I feel like I was let out of jail when it comes to eating. This diet makes me feel smarter and freer, another unexpected result. Rather than feel deprived, I feel like I have license to eat whatever I want. I also know that I am eating consciously with awareness and pleasure. My body thanks me all day long.

I thought I'd miss "protein" from animal products----I was quite wrong. I get plenty of protein on this diet from plant sources and grains. Again, all of my preconceived ideas went out the door, once I started this plan. I will find out my cholesterol levels in another week and surely the numbers will improve, thus keeping me away from drug therapy. But, perhaps, more importantly, this diet has changed my life in significant ways, improving my health, well-being, sense of power, strength and probably saving me from having a heart attack, diabetes or stroke later on---as I was certainly heading in that direction. I can't wait to see the reaction from my physician when he sees my improved blood cholesterol levels and I can safely reject taking Statin drugs. Millions of people take Statins for high LDL and total cholesterol levels, when the majority of them could simply change their diet plan and get off the drugs. Knowledge is power.

I really believe that this author has saved my life! This book is a gem and perhaps it will awaken you the way it has for me! Don't hesitate one minute. Read this book and take control of your life where you can really make a difference! Read more ›

489 of 536 people found the following review helpful

4.0 out of 5 stars Eat for health, if you can February 23, 2009

By Maggie Brasted

Format:Hardcover

The Engine 2 Diet has typical self-help elements--personal success story, user testimonials, good advice, and bold claims for positive life-changing results. The advice is simple; Esselstyn summarizes it in just eight points. Like the advice in most self-help books, it's been preached elsewhere. Esselstyn's contribution summarizes the evidence for significant health benefits from a "plant-strong" diet, adds a dash of exercise, and lays out how to identify healthful choices and fix a variety of dishes from breakfast through desert.

Esselstyn's "plant-strong" means vegan. Engine 2 adds strict limits on sodium, fat, and sugar. It may be smart to avoid the vegan label. Engine 2 is aiming for the mainstream. There's no mention of saving animals, just a healthy lifestyle saving people. Another thing you won't find, there's no advice to limit how much you eat. The diet focuses exclusively on what you eat, claiming you can eat as much as you want of the allowed foods, be healthier, and lose weight.

I love many things about Engine 2. It gives people excellent goals for better health and explains in detail how to achieve those goals. I found the chapter on reading labels extremely helpful, especially the specific criteria for the grocery store aisles. The large recipe section includes many simple everyday dishes and few elaborate dishes. It offers replacements for animal-sourced high-fat workhorses like mayonnaise, salad dressing, and sandwich fillings. The book's strength is showing how to live this lifestyle every working day.

The recipes are easy to follow, instructions are clear, and I usually end up with what I expect. I had trouble finding ingredients for some of the recipes, especially on the first trial, and had to substitute and omit.... Substituting firm tofu for soft in the mousse was unsuccessful. The result was grainy and runny--edible but not appealing. With the right type of tofu, this was very nice, not as rich as a high-fat dairy version but nearly the same consistency, very tasty, and totally acceptable to my household. Omitting nutritional yeast from the salad dressing changed the consistency only slightly and made an acceptable dressing. The black bean sandwich spread, on rye with the fixing, will be a regular lunch. The curry-seasoned tofu sandwich spread was good with rice and chutney in a tortilla. The simple sweet potato fries didn't last long. I really liked the meat-less loaf, although the rest of my household was less enthusiastic. The sloppy joes were easy and tasty, with nice serving suggestions.

Coming from a former professional triathlete, I expected exercise would get more coverage. Esselstyn gives a basic workout, fine if you aren't already exercising regularly. He emphasizes that anyone can exercise without joining a health club or installing a home gym. I really loved this; I am living proof. Aside from one basic chapter on exercise, this book is about the diet.

Many readers will encounter real difficulties adopting the Engine 2 plan. The book glosses over difficulties and makes a couple of rather silly recommendations. Readers are to empty and refill their kitchens over a weekend to immerse themselves in the Engine 2 plan. I laughed out loud. What working family can afford to throw or give away hundreds of dollars worth of food? Not mine. Engine 2 recommends that you get several medical tests to compare before and after results. What insurers will pay for medically unnecessary tests just to see if a new diet works? These put me off.

Readers who can't or won't mostly buy fresh and cook from scratch will find it hard to adhere to the Engine 2 plan. Finding Engine 2 approved packaged prepared foods as well as some specialty ingredients is a significant difficultly. There's not much at my local Safeway. At My Organic Market (MOM), I find only a few canned and frozen foods that met the Engine 2 guidelines, even among the brands and products mentioned in the book. (And the stuff at MOM is pricey.) There are other stores and the internet but this is starting to eat up considerable time and money. As an environmentalist, I object to extra miles driving from store to store.

Most readers will have to give up many foods we are currently eating. Even with strong motivation, it's hard to give up favorite foods cold tofurky. The promised benefits are great enough that my household will adopt as much of the plan as our resources and willpower permit. But, it will definitely take much longer than 28 days and we will certainly make compromises between what Engine 2 recommends on one hand and what foods we can find, how much time we can devote to extra shopping and cooking, and what we can bring ourselves to give up on the other. Instead of a 28-day sprint, this will be a longer journey for us. Read more ›