The Firefighter Diet was designed to help people lower bad cholesterol levels and increase good cholesterol levels. The nonprofit group Physicians Committee for Responsible Medicine named "The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan That Lowers Cholesterol and Burns Away the Pounds" as one of the best cookbooks of the decade in January 2010. The book was written by Rip Esselstyn, a former Austin, Texas, firefighter.
Plantstrong Diet
The Engine 2 Diet is a vegan diet, so all diet foods are plant-based. Instead of using meat as a protein source, dieters substitute lentils, beans, tofu or soy products. Junk food and refined carbohydrates are prohibited. The term "plantstrong" is used to describe this diet. Although some firefighters initially balked at eating a plant-based diet, many people liked the recipes and the diet's overall results.
The Book and Website
The Engine 2 Diet book contains dozens of recipes and daily meal plans for 28 days. It also has a list of approved foods and brands, along with advice about stocking a healthy pantry, making substitutions and reading nutrition labels. Detailed exercise routines are also included. The Engine 2 website contains diet information, testimonials, weekly meal plans, shopping lists and recipes.
Diet Principles
To achieve optimum results, dieters must refrain from eating processed foods, dairy, meats, eggs and oils. The Engine 2 diet book offers some modifications to make this transition easier. Dieters may also need to take a B12 supplement. Peas, brown rice, sweet potatoes, oats and fruits are all complex carbs and staples on the Firefighter Diet. Whole-grain breads, pastas and cereals are also commonly eaten. Complex carbs help regulate insulin, which prevents spikes in blood sugar levels.
Breakfast and Lunch
Ideas for a quick and healthy breakfast include a banana and whole grain toast, spelt pancakes with blueberries, quick oatmeal and omelet with mango. Lunch meals are designed for on-the-go diners. The E2 Stuffed Pita with Black Bean Spread, barbecue pizza, E2 Basic Taco and the veggie burger with sweet potatoes are all vegan dishes made with whole grains.
Dinner and Dessert
Dinner items include: red vegetable curry over brown rice; couscous with tomatoes and asparagus; portobello mushroom fajitas with brown rice, guacamole and black beans; and mushroom, bok choy, and carrots over soba noodles. Because the entrees are quite light, there is usually room for a light dessert. Blueberry dumpster cobbler, strawberries with chocolate sauce, raspberry sorbet with bananas and mango mousse are just some of the options available.
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