Home Diets to lose weightFast diets 13-day diet 【Lose 6 to 10 kilos】

13-day diet 【Lose 6 to 10 kilos】

by Georgia Ede
Published: Last Updated on

The 13-day diet is a fast diet , to lose between 6 and 10 kilos in thirteen days, depending on the reaction of each person’s body.

It is a hypocaloric (low calorie) and low carbohydrate diet. This type of diet to lose weight is very useful at the beginning since we can observe quick results and therefore it will help us to raise our mood and then carry out a more balanced maintenance diet.

It is a diet that is quite effective if it is done to the letter, although remember that you should not do it more than once, without at least taking a break of a couple of weeks.

The NASA Diet

This 13-day diet is also known as the NASA Diet , because it arose from the diet that astronauts had for their physical preparation on their expeditions to space. But do not be obsessed with this data, and if you do not start off on the right foot , do not insist and leave it for another time, because as we have explained on other occasions, fast diets require more preparation and will than a less strict diet.

The fast diets need for greater awareness as to being more restrictive make it more difficult to carry out because we will notice further changes if we make a balanced diet . For this reason we always talk about the fact that fast diets are not adapted to everyone since not everyone is capable of making so many restrictions; However, there are people who are capable of greatly restricting their menu if it is a short period of time, it depends on your willpower . (Here are some tips on how to increase your willpower.

 What is the 13-day diet?

The diet is based on a series of menus consisting of 3 meals; breakfast, lunch and dinner . At lunch or snack time you can have the desired infusions, teas or coffees , all without sugar, although you can add a little natural sweetener or stevia .

You must respect the menus, being able to make minimal modifications, since if you modify it to a great extent you will be able to alter the caloric amount it provides us and it will not serve to lose weight.

This type of diet aims to achieve a metabolic change in the body to lose weight quickly due to these changes.

As we always indicate, a change in nutritional habits already supposes a decrease in weight since if you stop taking sweets or processed products, sauces and condiments, the caloric intake that we give to the body will decrease greatly, thereby reducing excess calories which ends up in fat stored in the body, and as a consequence, extra kilos.

If you introduce some physical exercise, which you can do without leaving home, as you can see here ; This change will accelerate and consolidate weight loss, thus avoiding the rebound effect .

How Much Weight Can You Lose On The 13 Day Diet?

You can lose 6 to 10 kilos depending on your involvement, the level of exercise and how overweight you are.

Surely you may also be interested in this post about:   the 3-day military diet (It is a strict and fast diet to lose up to 5 kilos in just 3 days). If you prefer a diet without rebound effect you can see this one . Or if you prefer a 14 day diet, you can see the Scardale diet here .

Recommendations to carry out the diet

  • You should drink at least 2 liters of water a day.
  • Seasonings cannot be used.
  • Do not consume chocolates, gummies or sweet products.
  • You should only use 2 tablespoons of oil a day.
  • If you use vinegar for salads, make sure it is apple vinegar.
  • Diet must be combined with physical exercise .

13 day menu

Day 1
Breakfast
A coffee with skimmed milk without sugar and a toast of whole wheat bread spread with a light cheese.
Meal
1 medium grilled chicken or beef fillet + various vegetables.
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Beet salad and grated carrot. 1 serving of fruit salad.

 

Day 2
Breakfast
A black coffee or infusion and a whole wheat toast.
Meal
Lettuce, celery, tomato and asparagus salad + 1 Orange.
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A plate of defatted broth and a serving of boiled chard or spinach and a dollop of applesauce.

 

Day 3
Breakfast
A single coffee or infusion and a toast of wholemeal bread or flax with diet jam.
Meal
A serving of grilled fish, with steamed vegetables.
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A bowl of fruit salad with unsweetened plain yogurt.

 

Day 4
Breakfast
An infusion with skim milk and a slice of whole wheat or bran bread with a piece of fresh cheese.
Meal
A serving of tuna with pumpkin puree. A fruit to choose
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Defatted vegetable soup with a slice of baked fish seasoned with lemon and a tablespoon of oil.

 

Day 5
Breakfast
Infusion or coffee with skim milk, a yogurt with chopped apple.
Meal
Grilled chicken breast with a halved tomato seasoned with a little olive oil, oregano and salt.
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Endive salad with vinaigrette and a French omelette with two whites and one yolk. An infusion.

 

Day 6
Breakfast
A single coffee or infusion and a toast of wholemeal bread or flax with diet jam.
Meal
A cup of diet broth with a baked chicken breast and lettuce with cucumber and dill. Plums or kiwis for dessert.
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 French omelette with one yolk and two whites + a slice of watermelon + infusion.

 

Day 7
Breakfast
Infusion or coffee with skim milk and a slice of whole wheat bread with Burgos cheese or skim spread and a slice of turkey.
Meal
Endive salad with apple and skimmed fresh cheese + baked, grilled or steamed fish.
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A serving of 1 hard-boiled egg salad, brown rice, broccoli. 1 fruit

 

Day 8
Breakfast
Infusion or coffee with skim milk, a yogurt with chopped apple.
Meal
A medium plate of homemade vegetable soup + A salad of lettuce, cucumber, celery and dill and an apple.
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A serving of vegetable panaché. 1 fruit

 

Day 9
Breakfast
An infusion with skim milk and a slice of whole wheat or bran bread with a piece of fresh cheese.
Meal
Grilled breast with a cup of defatted vegetable broth and a slice or two of pineapple or a kiwi.
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A portion sautéed spinach with garlic and ham. 1 medium salad of lettuce, carrot, tomato and 1 egg.

 

Day 10
Breakfast
A black coffee or infusion and a whole wheat toast.
Meal
A cup of diet broth with a baked chicken breast and lettuce with cucumber and dill. Plums or kiwis for dessert.
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A fat-free grilled loin medallion and a fresh cheese salad with tomato and oregano or basil. An infusion.

 

Day 11
Breakfast
An infusion with skim milk and a slice of whole wheat or bran bread with a piece of fresh cheese.
Meal
A beef fillet and a hard-boiled egg and lettuce with natural tuna.
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Mixed salad with a grilled tuna steak.

 

Day 12
Breakfast
A black coffee or infusion and a whole wheat toast.
Meal
Baked fish with steamed vegetables. Plums or kiwis for dessert.
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A scrambled eggs with mushrooms and garlic and a yogurt.

 

Day 13
Breakfast
An infusion with skim milk and a slice of whole wheat or bran bread with a piece of fresh cheese.
Meal
 Tomato salad with fresh cheese and oregano. A grilled beef steak. 1 fruit
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A bowl of fruit salad with unsweetened plain yogurt.

 

Mayo Clinic 13-Day Diet

There is a version of the Mayo Clinic Diet , which lasts for 13 days, that you can also consult here . But if you are interested in losing weight progressively, we recommend the new alea diet , a healthy diet with which to achieve your ideal weight .

As we have already explained, fast diets are not adapted to everyone, they require greater involvement and willingness, even for a short period of time, if you want to see the best fast diets to lose weight, click here . If you are interested in low-calorie diets, you can see the ones that work the most here .

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