In today’s society, eating meat and fishes is something common, and even if a lot of people start to have a vegetarian or even a vegan lifestyle, the diet that we’re about to see is a whole lot different. Let’s talk about the Dr. Caldwell Esselstyn Diet.
While doing a lot of studies about the power of plant-based, no-oil nutrition, which at first was supposed to be meant to stop and reverse heart disease, the Doctor Esselstyn began to get interested by this diet as a lifestyle diet. It might seem odd, but having a food supply consisted of plants only might be an excellent way to lose weight. The rules of this diet are not similar to the Engine 2 diet. Whether it was developed by a doctor or a clinic like the Cleveland clinic, this regimen is nothing like the intermittent fasting diet results.
Dr. Esselstyn diet plan: guidelines
The Dr. Caldwell Esselstyn and his family, wife, daughter, and son, started to work on this diet and the recipes that could be helpful to have. They published four books composed of recipes and instructions to follow to avoid any heart disease, or even to stop the progression of it.
The whole family has stopped eating anything, but plants and they say that they’ll never come back to it, meat, grease, and oil is something they don’t want to hear from.
There is a twelve steps plan to follow if you want to start the Dr. Esselstyn diet.
As said above, doing this diet menu means the stop of meat, like pork and steak, but also fish or even chicken. There is no need for any meat in this diet at all.
A hard restriction on this diet might be the stop of dairy products. About all of these products contain cholesterol, saturated fat, casein and animal protein. The protein in dairy is one of the most important carcinogens identified. If you are looking for a celebrity based weight loss system, you can check the Wendy Williams weight loss diet.
Being a vegetarian or a vegan won’t help for this diet, because all the highly processed vegan and soy cheeses will have to be avoided too. These cheeses are made with a lot of oil and also often have added casein.
You will also have to exclude oil from your daily consumption. No matter if it’s virgin olive oil or not, if it contains oil, it won’t work with the Dr. Esselstyn diet. But instead of using oil, there is the possibility of using vegetable broth with no sodium, water, wine, beer or vinegar. All of these products work well. And instead of relying on oil when you back, you can use applesauce, apple butter without sugar or mashed ripe bananas. The balsamic vinegar is also delicious on salad, and the flavor-infused ones are excellent. Forget about the
Another food to add to this diet is the whole-grain oats. But be careful to avoid the “quick-cooking” and “instant” ones. You may try the whole-grain oats or any other oatmeal. And talking about grains, you can also eat a lot of wheat or rye, and brown rice too. If when you look for your ingredients, you don’t find the “whole” label in front of the packaging, it’s because it is likely made with white flour and in these products, the white floor is not wanted.
As you may guess, this diet is mainly based on green food, which means that eating vegetables will become your main food income. Try to choose more green vegetables, especially leafy greens, but you can also mix it out with a symphony of rainbow-colored vegetables. It doesn’t matter if it’s cooked or raw, vegetables are the good stuff about the Dr. Esselstyn the diet.
You can also eat some pasta, you can add some vegetables to the cooking.
All beans and lentils are delicious for this diet. These are healthy protein sources, and they replace the protein from the meat.
This diet, unlike the Hollywood 48 hour diet, is made so we try to avoid sugar as much as possible. Fruit juice has to be avoided. But whole natural fruits are encouraged. Don’t forget to read well the labels and avoid as much as possible added sugars. Do not think about one sugar being better than another, because, in this diet, they both have to be avoided. And just like sugar, salt has to be avoided. Always check the products for the government label and look for the sodium quantity. No added salt is ideal or at least equal to the calorie content or less. But instead of the salt, add lemon juice, lime juice, vinegar or low sodium hot sauce for a better flavor. So, forget about the Indian diet for weight loss in 7 days.
Now let’s talk about the drinks because, in this diet, water will be one of the only things you can drink. Forget about sodas, smoothies, or every beverage with too many calories; you won’t need them. But you can still sometimes drink some natural or homemade fruit juice. When you follow this diet, you will not need to check the Macros diet calculator.
Dr. Esselstyn diet recipes
With all of these restrictions, it might be hard to know what to cook. But thanks to the books published by the Dr. Esselstyn and his family, a lot of recipes are available.
Let’s start with the Kale/Lemon sandwiches.
- Four slices of Mestemacher or any whole grain bread
- One bunch of kale, chopped into medium sized pieces (be careful to remove thick stem) or Swiss Chard or greens of choice
- Hummus but without tahini (it’s easy to make blending a base of chickpeas,
- lemon and garlic then adding to taste some cumin, vinegar, red peppers, parsley or green onions (with one per slice of bread)
- A half bunch of cilantro or parsley, chopped
- A half lemon with the zest, the center part must be very thinly sliced, and the ends squeezed and zested
- One large tomato, sliced in four thick slices (optional)
Toast the bread well. If you’re using Mestemacher or rye or pumpernickel, make sure to double or even triple toast. Put the kale in a pot with about four inches of water in the bottom. Bring it to boiling, cover and cook until kale is little more tender. Try to check frequently. Spread the toast thickly with hummus, sprinkle green onions on the hummus, pile the cumin on top of the green onions and then place some thinly sliced lemons slices on the cumin. When the kale is tender, make it drain well. Shake the filter to make sure all water is gone, sprinkle the kale in the strainer with the lemon zest and the remaining lemon juice. The more you add lemon, the better. Then you will have to put a big handful of lemon filled kale on top of each piece of bread. It can be concluded with a tomato slice on the top.
The Mango-Lime Bean Salad
(made for two servings)
- One mango, peeled and diced
- One small red onion, diced to taste (starting with the half)
- One 15-ounce can of cannellini beans, drained and rinsed
- Zest of one lime
- One juicy lime, squeezed
- Cilantro, a lot of it, half cup or more
It is effortless; you just need to combine all of the ingredients. Then serve it with some greens.
Sweet Potato and Lentil Soup with Shiitake Mushrooms
- One leek, thinly sliced, and white only
- Six garlic cloves, minced
- Two -cups of shiitake mushrooms
- Four cups of low sodium vegetable broth
- Two cups of water
- One-half of red lentils cups
- One large sweet potato, scrubbed and diced, skin is ok to use
- One bay leaf
- One-quarter of a cup of basil
- Pepper for the taste
- Fresh spinach
In a large pan, stir and fry the leek, mushrooms and the garlic for about 4 minutes until leeks are softened up. Stir in the broth the water, lentils, sweet potato, and the bay leaf. Bring to boil then the simmer uncovered until the lentils and sweet potatoes are soft, around 30 to 40 minutes. Remove the bay leaf and puree to two cups of soup until smooth or use an immersion blender for a better result, then return to pot. Stir in the basil and pepper for your taste. Just before serving, stir in as much as you dare the fresh spinach. It will melt in the pot and get a better taste. If you prefer, you can fill individual soup bowls with spinach and a spoon of hot soup over the spinach. Top with a sprinkle of some fresh basil.
Dr. Esselstyn diet criticism: pros and cons
The Pros of the Dr. Esselstyn’s weight loss diet plan:
- Eating more natural food and more plants makes your body way healthier.
- This diet is the best thing to avoid heart disease, so it’s evident that this diet is by definition perfect for the heart, it is said that this diet can increase your lifespan.
- Avoiding oil and fat makes you lose weight without ever eating anything bad for your body.
The Cons of the Dr. Esselstyn diet :
- As this diet is very strict, it is tough to follow it correctly because of all the restrictions.
- The cost might be expensive because you will have to buy only fresh and natural products. So doing this diet will cost more money than you were used to paying for food products.
- If Dr. Esselstyn is doing his diet and highlighting the diet; a lot of other doctors and researchers are disapproving the diet and say it is not healthy enough and way too restrictive.
Dr. Esselstyn diet reviews: what to expect
Like any other diets, getting used to the diet is always hard at the beginning; but, once you get into the habit of eating like directed in the menu, you will lose weight. The simple fact of stopping the meat, the fat, the oil, will make a really large difference and you will drop pounds and get a healthier body.
The diet is a very healthy option if you have diabetes, high cholesterol or heart disease. But, to be fair, it is not easy for everyone to stop eating meat from one day to another, so it is advised to stop eating meat slowly and don’t stop right away. go gradual with your changes to keep maintaining the system.