Are you feeling sluggish, unhealthy, or weighed down by the effects of a less-than-ideal diet? Do you want to aggressively reverse symptoms that have been caused by the standard American diet? The seven-day rescue diet plan might be the jumpstart you need to revitalize your health and well-being. This article explores several approaches to a quick dietary reset, including the Women's Health 7-Day Healthy Eating Reset and the Engine 2 Seven-Day Rescue Diet, providing you with the knowledge to make an informed decision about which plan, if any, is right for you.
Women's Health 7-Day Healthy Eating Reset
Sometimes, a busy lifestyle leads to unhealthy eating habits. The Women’s Health 7-Day Healthy Eating Reset, designed in consultation with dietitians, offers a balanced, nourishing one-week menu centered on fresh, nutrient-forward whole foods. This plan provides a mental break by plotting out your meals for the week, focusing on the ideal balance of macronutrients on every plate.
Key Components of the WH Reset Plan
- Balanced Macronutrients: The plan ensures a just-right ratio of nutrients to fuel your body.
- Delicious Recipes: Developed by the WH test kitchen with the guidance of Lisa Moskovitz, RD, these recipes are designed to be both nutritious and enjoyable.
- Meal Prep Friendly: Some meals can be prepped ahead of time, while others make great leftovers.
Macronutrient Breakdown
The WH Reset plan aims for a daily intake of:
- 125 grams of carbs
- 100 grams of protein
- 45 grams of fat
- More than 30 grams of fiber
- At least 2 to 3 cups of veggies
- 1 to 2 servings of fresh fruit
The plan emphasizes whole, minimally processed foods like fruits, vegetables, high-quality protein, healthy fats, and fiber-rich carbohydrates. Limiting added sugar, refined grains and flours, processed snacks, additives, preservatives, dyes, and seed and vegetable oils is also crucial. Instead of calorie counting, focus on adding more nutrient-dense foods to your plate.
Sample Daily Meal Plan
Here’s a glimpse into what a day on the WH Reset plan might look like:
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Day 1
- Breakfast: Two Butternut Squash Cookies
- Lunch: Vietnamese-Style Slaw with Tinned Salmon
- Dinner: Tandoori-Spiced Cauliflower And Chicken
- Snack: ⅔ cup 2% Greek yogurt + 1 Tbsp ground flaxseed + 1 cup fresh organic raspberries + fresh mint leaves
Day 2
- Breakfast: Coconut Kale Smoothie
- Lunch: Meal-Prepped Lentil Salad with Roasted Carrots and Mint
- Dinner: Spicy Coconut-Poached Fish and Greens
- Snack: 1 slice sprouted grain bread + 1 Tbsp tahini + 1 thick slice tomato + 4 thinly sliced cucumbers + sprinkle of sea salt and garlic powder
Day 3
- Breakfast: Smoky Chickpea, Spinach, and Pepper Frittata
- Lunch: Vietnamese-Style Slaw with Tinned Tuna
- Dinner: Peanutty Spaghetti Squash Noodle Bowls
- Snack: Smoothie: ½ cup frozen cherries + ½ ripened avocado + 1 Tbsp cocoa powder + 2 Tbsp chia seeds + 1 cup coconut or almond milk, unsweetened + ½ cup raw zucchini + 2 dried dates
Day 4
- Breakfast: Two Butternut Squash Cookies
- Lunch: Meal-Prepped Lentil Salad with Roasted Carrots and Mint
- Dinner: Taco-Spiced Chicken And Peppers With Sweet Potato Wedges
- Snack: 2 hard-boiled eggs sliced with a sprinkle of paprika + 1 cup grapes
Day 5
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- Breakfast: Smoky Chickpea, Spinach, and Pepper Frittata
- Lunch: Kale Salad with Farro, Chicken, and Grapes
- Dinner: Artichoke Hummus With Spiced Eggplant And Mushrooms
- Snack: 1 sliced green apple + 2 Tbsp almond butter + sprinkle of cinnamon
Day 6
- Breakfast: Coconut Kale Smoothie
- Lunch: Mixed Greens with Roasted Chicken and Vegetables
- Dinner: Curry Meatball Lettuce Wraps
- Snack: DIY Trail Mix: 2 Tbsp unsalted almonds + 2 Tbsp cashews + 2 Tbsp pumpkin seeds + 2 Tbsp goji berries + 2 Tbsp dark chocolate chips
Day 7
- Breakfast: Butternut Squash Cookie
- Lunch: Kale Salad with Farro, Chicken, and Grapes
- Dinner: Spinach and Broccoli Quinoa with Fried Egg
- Snack: Chia Pudding: 2 Tbsp chia seeds + ½ cup organic frozen strawberries + 1 cup unsweetened almond milk + 1 tsp honey + 1 tsp vanilla extract + 1 Tbsp shredded coconut flakes
Making Meal Prep Easier
- Plan Ahead: Having a clear plan will streamline your grocery shopping and cooking.
- Batch Cook: Prepare larger quantities of certain ingredients or entire meals to save time during the week.
- Utilize Leftovers: Repurpose leftovers into new dishes to avoid food waste and minimize cooking time.
The Engine 2 Seven-Day Rescue Diet
Created by former professional triathlete and firefighter, Rip Esselstyn, the Engine 2 diet is based on the book, "The Engine 2 Seven-Day Rescue Diet." This diet is a low-fat eating pattern that emphasizes plant-based and nutrient-dense foods like fruits, vegetables, whole grains, and legumes. No animal products are included in the meal plan, and it is also SOS-free (salt, oil, and sugar-free).
The Seven Pillars of the Engine 2 Diet
Rip Esselstyn outlines seven key pillars for success on the Engine 2 Seven-Day Rescue Program:
- Why We Love Plants: The foundation of the diet lies in embracing the nutritional power of plants.
- Why We Love Whole Plant-Based Foods: Prioritize minimally processed foods that retain their fiber, water, vitamins, minerals, phytonutrients, and antioxidants.
- Why We Do Not Want to Drink Our Food: Chewing food promotes satiety and nutrient absorption.
- Why We Want to Be Mindful of Calorie Density: Focus on consuming foods that provide the most nutrients per calorie.
- Why We Limit Protein: While protein is essential, the Engine 2 diet emphasizes obtaining it from plant-based sources in moderation.
- Why We Limit the Amount of Salt, Sugar, and Fat We Consume: Reducing these additives is crucial for overall health.
- Why We Want to Move: Exercise is an integral part of a healthy lifestyle.
Foods to Enjoy and Avoid
The Engine 2 diet encourages unlimited consumption of fruits, vegetables, whole grains, and legumes. Conversely, all animal products, vegetable oils, and refined or processed foods are not permitted.
Read also: Rip Esselstyn's Engine 2 Diet
Potential Benefits
Proponents of the Engine 2 diet claim that it promotes long-term health and reduces the risk of chronic diseases. Typical results in seven days may include:
- Weight loss (average of 3 pounds, with some individuals experiencing upwards of 10-12 pounds)
- Lower blood pressure (typically a 10/5 point reduction)
- Reduced total cholesterol (average drop of 26 points)
- Lower LDL cholesterol (average drop of 24 milligrams per deciliter)
- Decreased triglycerides (average drop of 23 milligrams per deciliter)
- Reduced or eliminated medication dependence (in consultation with a medical provider)
- Increased energy
- Improved sleep
- Reduced acid reflux and inflammation
- Decreased joint and back pain
- Relief from constipation
Considerations
The Engine 2 diet is a stricter version of veganism and the macrobiotic diet. It is a fairly restrictive style of eating, especially for those accustomed to the standard American diet. Followers of this diet may need to invest in supplementation like a multivitamin and omega-3 + D3.
Success Story
Larry Bloustein, a former director at the American Heart Association, followed the Plantstrong diet (similar to Engine 2) for a couple of weeks, consuming unprocessed, plant-based meals. He reported feeling lighter and experiencing fewer stomach aches.
Plantstrong Diet
Plantstrong is a diet that focuses on using whole plant-based foods as your primary source of energy. While there are few studies on the Plantstrong diet and weight loss, specifically, research generally suggests that a plant-based eating regimen can be effective for dropping pounds. A 2020 study in the American Journal of Lifestyle Medicine found that maintaining a whole-food, plant-based diet achieves greater weight loss compared to other dietary interventions that do not restrict calories or include exercise. Benefits may include reduced inflammation, reduced risk of heart disease and type 2 diabetes, and improved brain health. A 2021 study found that fruits, vegetables, and some nuts may potentially have neuroprotective properties and can potentially improve cognition.
Potential Risks of Restrictive Diets
It’s important to keep in mind that diets are only effective in promoting weight maintenance and management if consumers are compliant with the program. As with any diet, if you stop following the dietary restrictions, it may result in weight gain. Additionally, without adequate planning or supplementation, there is a risk of iron and vitamin B12 deficiencies.
General Tips for Healthy Eating
Regardless of which plan you choose, here are some general tips for healthy eating:
- Read Labels: Become a label-reading ninja to identify health-promoting products in the grocery store.
- Limit Alcohol: Alcohol is packed with empty calories and is a known toxin to every organ in the body.
- Stay Active: Exercise is embedded in our DNA and is crucial for overall health.