The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save Your Health

by Rip Esselstyn

The runaway New York Times bestselling diet that sparked a health revolution is simpler and easier to follow than ever!

The Engine 2 Diet has sold hundreds of thousands of copies and inspired a plant-based food revolution. Featuring endorsements from top medical experts and a food line in Whole Foods Market, Engine 2 is the most trusted name in plant-based eating. Now Esselstyn is presenting a powerful, accelerated new Engine 2 program that promises staggering results in record time. In just one week on The Engine 2 Seven-Day Rescue Diet , readers can expect
The Engine 2 Seven-Day Rescue Diet will bring the benefits of the Engine 2 program to a whole new audience of readers, by showing that all it takes is seven days to see incredible and motivating results!

Genres: Health, Nonfiction, Cookbooks, Food, Nutrition, Vegan, Diets

320 pages, Hardcover

Published December 27, 2016

About the author

Rip Esselsyn was born in upstate New York, raised in Cleveland, Ohio, and educated at the University of Texas at Austin, where he was a three-time All-American swimmer. After graduation Rip spent a decade as one of the premier triathletes in the world. He then joined the Austin Fire Department where he introduced his passion for a whole-food, plant-based diet to Austin’s Engine 2 Firehouse in order to rescue a firefighting brother’s health. To document his success he wrote the national bestselling book, The Engine 2 Diet, which shows the irrefutable connection between a plant-based diet and good health.

Recently Rip left his job as a firefighter to team up with Whole Foods Market as one of their Healthy Eating Partners to raise awareness for Whole Foods employees, customers, and communities about the benefits of eating a plant-strong diet. He has appeared on hundreds of radio shows as well as national television shows, including the Today show, CBS SundayMorning Show, Good Morning America, and The Dr. Oz Show.

Rip lives in Austin, Texas with his wife Jill Kolasinski and their two beautiful children, Kole and Sophie.

Reviews

[debbicat *made of stardust* · Rating 5 out of 5]

This is quite something! I'll go ahead and disclose...it works for me! I am on week 3. I have lost 9 lbs and my type 2 diabetes is close to being reversed. Meaning...my blood glucose is lower each day consistently than it has been in 3-4 years. I am amazed with the results! I expect that when I go back for my next A1C my doctor will take me off meds. I am in normal range! Every day! Woot woot!!

The way it works:
Eat only plants. Eat only whole foods...not processed. No added sugar, salt, or oils. It's a whole foods plant based diet (WFPBD) that is low fat. The fat is what keeps you fat and causes insulin resistance. After following the plan for 3 weeks...I am so convinced! I finally am losing belly fat. Which I could not seem to do before. And my insulin resistance is no more. (as evidenced by my BG numbers each day). I now eat a lot of fruit and potatoes! Two starches I was told to monitor closely by my diabetes educator. I can hardly believe it myself. If you find it hard to believe I suggest you try it. I have not seen it fail so far. I am part of a closed group that talks about the progress (or not ) each day. It's amazing how ppl are getting their lives (and energy) back. Including me. So thankful for this education. It is now my way of life.

One of the best parts??? No counting calories or carbs anymore!!!! I am free!!! (big wink) I deleted my fitness pal from my phone. Life it good!

Highly recommended for everyone who wants a healthy lifestyle; who might need to lose a bit of weight, who has diabetes or any other disease, who is tired and sluggish all the time, who just wants to start feeling great! It's all right here.

[Deanna · Rating 5 out of 5]

For those who want enough science to be convinced, enough recipes to make a 7-day attempt at this diet probable, and enough guidance to get going, this is an excellent, cheering-squad book. Everything is correct -- I mean scientifically correct -- so it's hard to see how you wouldn't lose weight and feel better. And most people can stick to something for seven days - so give it a try! I'm going to - I think I'll start on Thursday.

[Myra · Rating 3 out of 5]

Really more like a 2.5, but I'm feeling generous this morning.

I'm a big advocate of a plant-based diet (although I'm not 100% there). Rip does a decent job talking about why you should eat plant-based and why you should avoid processed foods. I give him a lot of credit for that. However, I had some issues with the tone of this book as well as the lack of references. The book reads like you're being yelled at by one of those paid commercials for Product X. That's the best way I can describe it. Also, some of the examples and such that he give could have been much better/more science based. Three of my biggest issues:
1) As an example of bad, processed foods, he targets Pop-Tarts and then talks about how yes, they are vegan, but they are full of all sorts of processed stuff. However, only a few varieties of Pop-Tarts are vegan. There is gelatin in many of them, so a lot of them aren't even vegetarian. Sure, this might be nit-picking on my part, but when I went vegetarian, this is one food I almost had to give up. And based on my glance at the grocery store the last time I went, finding the few varieties that are vegan (the non-frosted ones) is really hard.
2) Rip talks about how most processed foods have way too much sodium in them (agreed) and then gives a basic formula to use to help you select foods (I believe it was a 1:1 ratio or less of calories per serving to sodium per serving). And then he suggests a recipe for soup from the book to use instead. Except, if you put the recipe into a nutrition analysis program, his own recipe doesn't meet the guideline.
3) Trans fat. During his rant on trans fats (which yes, are horrible for you) he decides to single out ALL meat and dairy as foods as huge culprits in this instead of focusing on other common foods like frozen pizza, margarine, or even peanut butter. Now, depending on where you look, meat and dairy contain no to trace or very small amounts of trans fats. Also, there is science that says that natural trans fats in foods are not nearly as bad as the manufactured ones, and they might actually be beneficial in some ways. I feel Rip should have focused more on other big health concerns around consuming meat and dairy (antibiotics, hormones, environmental impact, fat in general, etc.) instead of this minimal potential risk.

Finally, the recipes. There were a few decent-looking ones, and the overall plan was fine, but none of this seemed as good as what I saw in The Whole Foods Diet. There was also an over-emphasis on his personal line of products.

[Amy · Rating 5 out of 5]

I have to admit, I enjoyed all the Star Wars references. It made me feel like I could already create to the author.
I had been planning on doing the whole 30 challenge but realized I already knew most of my food intolerances. I had also decided I needed to stick to a more heart healthy diet due to my family history. I'd gone vegetarian briefly last year and wanted to go back to it as I'd felt great while doing it. This diet is vegan and I'm not sure I'm ready to give up eggs yet but I may get there in the future. I have the other engine 2 book and plan on reading it soon, as well as some of the other books referenced in this one.

[Crystal · Rating 5 out of 5]

I don't think I could love this book more, or rather, all of the amazing helpful and beneficial information within it. It lays out the why's of eating plant-based is best, including in-depth information about how the body responds to what we eat, both good and bad. For people like me that lose motivation, these 'why's' definitely help to see the bigger picture. Also included are super easy steps to make the transition to true healthy eating. He shares shopping lists, meals plans, recipes, and tips for batch cooking. This was one of the best, and cheapest, investments I've made for my health.

[Melanie · Rating 5 out of 5]

This was a re-read for me. Whenever I need a little motivation to get my eating and mind back on track I go back and re- read and re- watch many of the original plant-based sources.

This one has many recipes a brief outline of the plan, and great tips for getting started. I also appreciate the humor and research.

[Claire Mellin · Rating 4 out of 5]

A bit of dieterrorism, if you will. But never a bad thing to be reminded to eat more plants. And I like that he dissed Michael Pollan a little bit. And good recipes.

[Aaron · Rating 3 out of 5]

I've read a lot of these types of books, Im sure this will work for 90% of people who want to either lose weight or lower cholesteral and fat in their bodies.

but you should be aware that you'll be giving up:
Meat
Dairy
Cheese substitutes
Oil
Low sodium & sugar in everything
Refined sugars and high-fructose corn syrup (mixes, sauces, soda, candy, cookies)
Processed grains (white flour, white bread, white rice, white pasta)
Any canned or packaged food containing more than 2.5 grams of fat per 100-calorie serving.

I'm down w. almost all of that except the oil part. He does not explain why ALL oil is bad for you, but insists that it is. That alone eliminates most of the recipes you find anywhere, even vegan recipes.
Because of this book- I have reduced my use of oil and now incorporate other methods to roast and cook (steam) vegetables.
There are some good recipe ideas and some very usable recipes for dressings, sauces and cheese substitutes.
The diet is doable for a while, but for me it's not sustainable.
How many power bowls, salads and oatmeal or smoothie breakfasts can one eat?
Im still a big believer in moderation as far as dairy goes. Until my cholesteral is out of control I'll continue to enjoy some eggs and cheese along w fish.

[Carolynn Spencer · Rating 5 out of 5]

I’ve read this book a couple of times. As a long-time WFPB eater, the concepts weren’t new to me, but Rip Esselstyn’s writing style is so engaging and relatable that his books are a pleasure. Also, the tweaks he recommends helped me lose weight. When you’re already eating 100% plant-based, it’s hard to also drop the high-calorie plant foods (like avocados, dried fruit, nuts, smoothies, and dark chocolate), but it really does make a difference!

[Cynthia · Rating 5 out of 5]

Excellent read, great information, and written very well!!! Love this book! All WFPB folks must have this!!

[Rebecca · Rating 2 out of 5]

I'm a firm believer in whole food plant based (WFPB) diet, based on the research I've done outside this particular book. The literature has proven time and time again that a diet rich in plant food and limiting or completely excluding animal-based products (including meat and dairy) improves general health and prevents disease.

However, Esselstyn does a poor job of leading the reader to this assumption. Though he mentions that studies have proven how great eating more plants is for you, at the most he will provide the year and journal the research was published in. There are no footnotes with citation information, no list of references, not even the names of the journal titles, the authors, or the volume and issue information. As a result, anyone who wants more details on the research Esselstyn is using, including to fact-check his sources, does not have enough information to go off of.

Potential readers: Please do yourselves a favour and read another book about the virtues of a plant-based diet - one that isn't afraid to list its sources and lead you to more high quality information.

[Michael Kearney · Rating 3 out of 5]

The author promotes a very one sided approach to eating. He advocates no meat or dairy and believes that you can eat unlimited amounts of calories from whole grains and vegetables. as a matter of fact the term high glycemic, or gylycemic load are not mentioned in the book. The amount of fiber in his diet will prevent any sugar spiking. I don't understand why if he cites a study that supports his beliefs he doesn't have a footnote? Very sloop work in my opinion. I do believe he makes some interesting points like, your food needs to be chewed, and acidic producing (meat,eggs,dairy) diets leach calcium from your bones. These items needed to be discussed more throughly. The major flaw in this book and his diet is that their is little thought to the number of calories per day. Many of us can not eat all we want no matter what food is praised. This high carb diet is bound to raise insulin levels. I wish he would study blood sugar levels in more detail.

[Tommy · Rating 3 out of 5]

I really like RIp Esselstyn and believe in the basic tenets of his Engine 2 Plan. I don't really think what Rip is proposing is a diet, it's a lifestyle: 100% plant based, whole food eating, with no oils as well.

I do prefer his previous book, The Engine 2 Diet, however. It takes a longer view of transitioning to this lifestyle and feels more...forgiving. This Seven-Day book comes across a bit harsh at times, and while everything he is saying is - in my experience - factual, I still think you get more flies with honey (though honey is a no-no). People are skeptical enough of veganism - coax them, don't scold them.

But Rip is an inspiring guy and he brings compelling data to the table, so hopefully this encourages more readers to find a healthier path when filling their plates.

[Karen Kline · Rating 5 out of 5]

This guy has a LOT of research incorporated into his plan. His dad is a doctor, and his sister is a nutrition expert and dietician. His mom is some kind of health speaker. Basically, his whole family has NOT drunk the proverbial Kool-aid. I may actually try the seven-day cleanse. Given that you can eat all you want that is plant-based, and people who try it have had remarkable changes in cholesterol and insulin levels I am intrigued.

I love the chapter on exercise. I fully believe that exercise in any form will move anyone forward in physical and mental health, so the book is a great reminder that diet and exercise go together for wellness and an all-around plan for the body. Humor and straight up honest text make this a fun read and very motivating!

[Marylebone · Rating 3 out of 5]

Not a collection of recipes - more a general method. At first glance I was disappointed because it's just so repetitious. Pretty much every dish is built the same way and the copy/paste descriptions repeat so much it gets quite annoying. But, that said, there is some appeal in this "everyman" approach to plant-based eating. It's not a limitations-based diet plan. It's rooted in a sense of abundance and joy for good food so there's no parsimonious measuring out of ingredients. Instructions for nearly every dish basically just say pile on as much as you want. If you've already been eating veggie or flexitarian these pseudo recipes will be pretty boring but if you haven't thought much about the science that underlies this kind of eating you just might be sold.

[Miriam · Rating 4 out of 5]

There wasn't a lot of information in here that was new to me, but I like Esselstyn's writing style. He is a little more informal and accessible than some of the other WFPB authors out there. I also liked that in this book the recipes focused more on breakfast and lunch bowls, sandwiches, and other ways of preparing meals that are flexible and varied. My main criticism is that he includes information from a variety of studies, but does not give full citations for the studies. My guess is that he didn't want to detract from the readability of the book, but I would like to have that information. Also, as other reviewers have mentioned, the recipe links in the Kindle edition don't work.

[Julie · Rating 4 out of 5]

I found this book really interesting. I read a lot about nutrition, and was interested to see how the author "debunks" a lot of things we believe about what is good or bad for us. I appreciated that he used science and studies to back up his finding (although it does seem like you can find a study to support whatever your belief it). Anyway, while I can't follow his recommendations 100%, he made me think even more that it is so beneficial to eat more of a plant based diet. I intend to buy the book as there were so many good recipes and simple ideas on things to put together for a healthier gut.

[Katie · Rating 4 out of 5]

I'm not 100% on board with the vegan aspect, but I am in full support of the rest of the tenets here - low/no sugar, salt, and processed foods. I used to eat that way (and was mostly vegan also) and I can say with certainty that it did "work" for me, in the sense that he presents it here.

I didn't eat that way to lose weight, but as a health and ethical way of eating. He touches on that in a way, but for the majority of the book, it's presented as a weight loss diet. Perhaps he gets to the long-term sustainability of it more in other books, as I think this was more of a way to entice people to test it for a week.

[Diane Adams · Rating 4 out of 5]

I read an early version of the Engine 2 Diet a number of years ago--had the book, but sadly misplaced it. Was delighted that there is now a 7 day version of the diet, as I desperately need to lower my cholesterol.

This book is chock full of statistics why a plant-based diet is healthier all around, as well as specific instructions for a 7 day challenge, and recipes. I'm going to try it this month, and if it makes enough of a difference to my cholesterol that my doctor is pleased, I will amend this review!!

[Brian · Rating 3 out of 5]

Interesting idea and an eye-opening story, that has made me rethink some of the things I eat. That said this was the standard "I'm going to tell you something, then tell you it, then tell you more about it, and then tell you even more so you know that I know what I'm talking about." By the middle of the book, I was starting to scan and skip sections.

Worth reading if you have health issues or want to live a better life.

[Chris Worthy · Rating 4 out of 5]

This isn't necessarily new information, but it is presented in a very accessible format for those new to whole food, plant-based eating. The rescue bowl format for meal planning gives great reminders, even for those of us who have been eating this way for years. I highly recommend this book for changing your health. Be sure to watch Forks Over Knives as well.

[Kristin Davis · Rating 4 out of 5]

Easy to read and understand and a good introduction to whole food plant based eating. Not sure that it's for me, but I could probably try it for a week like this book suggests. Lots of easy recipes that look pretty tasty. Only criticism is that there is a lot of talk about studies, etc., without any references.

[Kathy · Rating 4 out of 5]

Someone shared this book with me. I enjoyed reading about the benefits of healthy eating & the reminders re: why to avoid certain foods & focus on plant based whole foods. It’s something I think is worth emphasizing in the healthcare setting. And here’s hoping it can bring more wholeness to all of us!

[Moriyah · Rating 4 out of 5]

Lots of statistics for the people that need those to be convinced. I think the hardest think to change will be cooking without oil, butter….and I do adore cheese and meet. I don’t have overwhelming health concerns, but I do want to try it and see how it affects me. I like the book and the author is compelling. I appreciate how he brought this way of life to his fellow coworkers.

[Minette · Rating 4 out of 5]

I heard Rip on the Rich Roll podcast and decided to give the 7 day rescue a try. I liked it, as a vegan it wasn’t a lot different than what I already ate but I liked the concentration of whole foods because it’s easy to let processed treat foods slide in to a vegan diet. Liked the book, will likely continue with many of the concepts.

[Nancy · Rating 5 out of 5]

If you care about your health, this is a must-read! Written by Rip Esselstyn, son of Dr. Caldwell Esselstyn and a (former?) professional firefighter in Austin, Texas, he shows how you can live your best life in a clear and informative fashion and includes great, easy recipes and meal plans to get you started on your journey to health.

[Rhonda · Rating 5 out of 5]

This book is packed with vital information abut our diets and health that everyone should read. I especially appreciated Esselstyn's assertive tone. He is not asking us - he is telling us.

I do not agree with everything he says, but I respect everything he says. A very informative, eye-opening, and motivating book.

[Jennifer · Rating 5 out of 5]

I have read many similar books but this is still one of my favorite books on the topic. The way it separates the topics and shares details for why is perfect. I even like this book better then the first two.

[Dawn · Rating 5 out of 5]

This is an excellent book if you want to learn about plant based whole food diets. Lots of great information and easy to understand for the beginner. I have been plant based for 4 years and still I enjoy a reboot.

[Rosemary · Rating 4 out of 5]

An interesting book. Vegan to the extreme. No oils! Only those occurring naturally in avocados, etc. I do like the idea of going on this diet for 7 days as a detox. There are lots of recipes and a menu for the seven days to help you get through it.