13-Day Diet That Helps You Lose Up To 40 Pounds
This 13-day diet is hard, but effective, to burn off fat. After 13 days you can eat normally without putting on weight for 2 years. It is also known as The Danish Diet or The Copenhagen Diet.
This is not a traditional diet where you gain the weight back at the end of the fasting period. Instead, the 13-day diet will increase your metabolism and you will maintain your weight after the diet is finished.
Just don’t freak out if in the first week after the diet you may put on a little weight. This will regulate after a while.
If you follow the 13-day diet, you will lose all excess fat, between 15 – 40 pounds (7 – 20 kg)!
The diet must be followed for 13 days. No more, no less. That’s because the 13-day diet is an extremely low-calorie diet with an intake of approximately 600 calories per day.
Because this diet is unbalanced, lacking in dairy, whole grains and fruits, you may experience vitamin and mineral deficiencies and tiredness. You’ll also feel hungry all the time and your body will be more receptive to illness.
The 13-Day Diet Rules
Here are some rules you need to follow with this diet:
- If during the diet you drink beer or wine, eat sweets or chewing gum, or any extra food, then you must stop immediately, or it will not work at all. All the hard work up until then will nullify itself in your body chemistry.
- If you break this diet, you cannot start again for 6 months.
- If you follow it step by step over 13 days, you CANNOT follow this diet again for another two years (because of the shake-up to your metabolism).
- Throughout this diet, you may supplement beef/salmon/lamb with 250g of chicken breast.
- Also, you may use garlic, oregano or any other pepper, seasoning, but NO SALT on this diet.
- After 13 days you can eat normally, but recommended one or two days a week of sensible eating.
- Avoid any intense physical activity, because of the extremely low-calorie intake.
The 13-Day Diet Menu
Here is the entire eating plan for 13 days. Follow it strictly if you want to lose more than 15 pounds in 2 weeks!
***NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.
Day 1
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
- Lunch: a hard-boiled egg + 200g frozen spinach boiled in water + a medium tomato.
- Dinner: 100g grilled beef + lettuce salad with lemon dressing.
Day 2
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
- Lunch: 150g ham + 1 fat-free yogurt.
- Dinner: 100g grilled beef + lettuce salad with lemon dressing + one fruit of your choice.
Day 3
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
- Lunch: 2 hard boiled eggs + a slice of ham + a medium tomato + spinach.
- Dinner: a serving of celery and tomato soup + a fruit of your choice.
Day 4
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
- Lunch: 200ml of orange juice or an apple + a fat-free yogurt.
- Dinner: a hard-boiled egg + a large grated carrot + 100ml cottage cheese.
You can lose up to 8.8 pounds (4 kg) by this day!!!
Day 5
- Breakfast: NOTHING.
- Lunch: 150g salmon with lemon. It can be cooked with a teaspoon of butter.
- Dinner: 100g grilled beef + lettuce and celery (without dressing).
Day 6
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
- Lunch: 1 hard boiled egg + a grated carrot.
- Dinner: 150g grilled or boiled chicken breast + lettuce salad with lemon dressing.
Day 7
- Breakfast: a large cup of black tea or coffee. NO SUGAR!
- Lunch: NOTHING. Just drink lots of water!
- Dinner: 200g grilled lamb cutlets + an apple.
Day 8
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
- Lunch: 2 hard boiled eggs + a medium tomato + 200g frozen spinach boiled in water.
- Dinner: 200g grilled beef + lettuce salad with lemon dressing.
Day 9
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory).
- Lunch: a slice of ham + a fat-free yogurt.
- Dinner: 200g grilled beef + lettuce salad with lemon dressing.
Day 10
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
- Lunch: a slice of ham + 2 boiled eggs + lettuce salad with lemon dressing.
- Dinner: a serving of celery and tomato soup + a fruit of your choice.
Day 11
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
- Lunch: 200ml orange juice or an apple + a fat-free yogurt.
- Dinner: a hard-boiled egg + a large grated carrot + 200ml cottage cheese.
Day 12
- Breakfast: a grated carrot with lemon. NOTHING ELSE!!!
- Lunch: 200g salmon boiled with lemon or grilled with a teaspoon of butter.
- Dinner: 200g grilled beef + lettuce and celery without dressing.
Day 13
- Breakfast: a large cup of black tea or coffee + 1 teaspoon of sugar (mandatory) + a slice of dry toast.
- Lunch: 2 hard boiled eggs + a grated carrot with lemon.
- Dinner: 250g grilled or boiled chicken breast + lettuce salad with lemon dressing.
Now, remember, the 13-day diet is a metabolic diet, do not go and mess up all good you have just done. Eat sensibly and healthy!
13-Day Diet To Lose Up To 40 Pounds
I am sorry to say this but I have followed this diet step by step nothing gone wrong but I am on my 8th day but still I am on my same weight what should I do …. with this diet I am also doing 2hrs of work out what else should I do
Hi what’s in the tomato salad
Where did you get the tomato salad? There is a lettuce salad.
Can you drink water per day on this diet?
Of course, you NEED to drink water. As much as you need.
i think so cuz its basic need and if you don’t drink enough water and you’re eating greens or vegetables in general, they’ll absorb ur water and u won’t lose it
I am in my fourth day (6th October 2020). I’m faced with two difficulties, Since I started the diet plan I’ve been constipating, Also when I’m hungry I finds it difficult to sleep I currently sleep less hours! Is it normal or you got solution
Please respond to this, it’s very urgent
idk abt the sleeping problem but for constipation it might be because you haven’t drunk enough water. Don’t quote me on this! I’m not specialist but dieting needs A LOT of water
Can I drink water during this diet plan?
I guess you’re joking. Or maybe you’re just ironic. Hopefully, the last one 🙂
Anyway, you are encouraged to drink water!
Yes i think so cuz its a basic need and diets need a lot of water
Hi, may someone let me know what I can substitute for carrots and celery.
Hi is there a shopping list as I’ve been trying to figure what I need to buy but I get confused also Is there a certain tomato soup or tin of cream soup will do also is there any substitute for the salmon I Hate any fish thanks
Ok
What can I have instead of boiled spinach. Can I have fresh baby spinach. N what does the salad consist of is it just lettuces
Yes, you can use baby spinach. Also, NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.
i need a tomato and yogurt substitute ????
Can Lettuce be replace with any mix mesclun salad? As not a big fan of Lettuce, prefer Spinach or dark leafy green salads. Also, is the no salt rule absolutely essential for this to work?
Yes, Janice, you can replace lettuce with spinach or any other leafy greens. Regarding the salt content, you might add a pinch for flavor. But it’s recommended to skip salt because it makes your body retain water weight.
Will it affect me badly of i practise ,??
Train
This diet is not made for active people. If you need to work out, opt for a nutritious diet such as the ketogenic diet.
Where did you get the recipe for the lemon dressing
Is there a condensed grocery list for this diet?
Hello everyone ,
I am currently in my 10th day and to tell the truth I have lost 5 kg or 10,5 lbs in 8 days and I weighted that before I had my eighth day’s last meal. I also want to inform you that this is my second time doing this diet . I had had another successful one two years before , and lost 10.75 kg after the day 13 . So , for that matter if you want to follow my advice so : don’t go back to the regular eating behavior . Always control your intakes and avoid the white bread and sugar . Stay healthy and keep your food rich of protein and green veggies and please exercise a lot. If you neglect these recommendations you will be repeating my mistake and you will suffer the weight gain hitting you so fast and bad that you will be fatter than you were before with so much hardship to face cutting these new pounds off your body .
Peace out !
I have done this diet multiple times and you lost a lot but remember one thing you have to go on another diet that more healthy like 28 diet afterwards otherwise you will make the same mistake then me after the 13day I just stopped and gained 10 kg so I’m doing it the right way this time go on a more healthy diet after the 13 day diet
After eating breakfast do you have to wait 3 or 6 hours to eat he next meal?
***NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.
I am on Day 11 of this diet, so 3 days to go. The worst day was Day 8. I was almost climbing the walls on Sunday past. I have lost 7.3kgs thus far and hope to hold out till the end.
can I do this diet while on duromine ?
You should consult your doctor. He knows better than anyone.
I can not eat pork is their a supplement?
You can eat chicken breast 🙂
Can you eat snacks between foods to increase metabolism or it’s enough just eating three times a day?
This diet is very strict, so no snacks are allowed.
I️ only eat fish is that ok. Don’t eat chicken or red meat
That’s great!
Have anyone been successful with this diet?
Is it ok to use apple cider vinegar instead of lemon dressing. Also does the lettuce salad only consist of lettuce or are other veggies allowed?
Yes, you can use ACV. The lettuce salad contains only lettuce 🙂
Can you take vitamin suplements while on this diet, or bcaa and glutamine?
Yes, you can. Actually, it’s recommended to take some vitamin supplements 🙂
Ok ive tried cooked spinach, very hard for me to keep down. Ive tried raw spinach and its just too much to eat. what else can i do besides spinach? can i just do lettuce?`
Yes, lettuce is good too.
Hello, can I replace celery with carrot or cucumber? because in my area I can’t seem to find them
Yes, you can. 🙂
Hi There,
Ive read through everything on here, and man people dont pay attention LOL
Quick question, what the hell is lemon dressing?! the one i found has oil and salt, so i dont think those items are going to be approved 🙂 So if i can leave it off, GREAT, if not, what is allowed
Jordan
Jordan, just squeeze a lemon over the salad and that’s your lemon dressing 🙂
Can i use fresh Spinach vs. frozen? I cannot stomach the taste of cooked spinach.
It mentions that because of the lack of certain of fruits and veggies that there might be mood swings and such, will take a vitamin supplement interfere with everything else?
Hi Mark,
I have a couple of questions:
1. How many ounces is considered a large cup of tea/coffee 8 oz., 16 oz. or 32 oz. ?
2. The diet calls for black tea or coffee, with 1 teaspoon of sugar; so does black mean nothing all added to the tea and the sugar is only added to the coffee not the tea?
3. How many calories are consumed on a daily basis with this diet and can you take vitamins during this diet and still get the same weight loss results?
I am getting ready to start this diet can I use chicken thighs instead of chicken breast and can ground beef be permitted?
Can I substitute the tomato for anything else?
my apologies if this was already asked/answered…can I stop after the 4 days if I lose 8 lbs? Will the weight stay off like the 13 day diet? I do not need to lose 40 lbs as I only weigh 130lbs 🙂 But I would love to lose 8 -10. thank you, Mark
Hi there,
Yes, you can stop whenever you reached your desired weight. But be careful with your eating habits after that. Try to eat as healthy as possible. 🙂
WARNING
You should not be attempting this diet…you could literally die. You won’t get enough calories to function.
Lol that’s not true it’s just a difficult you actually loosea lot of weight but must go on a more healthy one after the 13 day
Hi for the ham? Can i buy any ham?
can i also ask which ham
What does very NB mean?
NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.
Can i have more tham 1 cup of coffe in the morning?
Can i continue drinking apple cider vinegar during this diet
Hi,
I can replace to translate cabbage and cauliflower and evening?
What does very nb must be taken mean next to the sugar?
I would like to know the answer to that also…
NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.
NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.
Hello
Is it allowed to drink tea? Greentea, Rosehip, a s o?
Without sugar.
Yes, Angie, you can drink unsweetened tea but it would be much better if you could drink just plain water.
Im going to take this challenging diet. Im 190 and trying to reach a goal of 165…
How did it work for you?
Is there a better photo of the meal plan, it’s too difficult to read what’s in perenthesis and if I’m going to do this I want to make sure I have every measurement correct
What if I eat something extra on Day 3? I’m taking coffee without sugar because I like it that way. I ate 2 guavas in the evening as I was constipated and that helps.
Hi,
I’m about to start this diet and wanted some clarification please.
Can I substitute honey for sugar with my tea?
When you say lemon dressing do you mean just the juice, or an actual dressing, I found an oil free one with no salt can I use that?
Last question is mustard allowed?
Thanks
Hi Zoe,
Honey can’t be substituted with sugar.
Your dressing seems OK.
Yes, mustard is allowed if is sensibly consumed.
1- Do you have a vegetarian version of the diet any alternative to get the same results? ?
2- 1 yoghurt can you play mention the quantity
Thanks
What is a g in ounces?
1g = 0.035 ounces
1ounce = 28.35 grams
28g = 1 oz so 1g = 1/28 of an oz or 0.035274 oz
What can we substitute in place as Meat as some of us are Vegetarians. I do have dairy though!
We have to choose one of the options in each meal ? and can i eat chicken instead of beef?
Yes, you can.
I just started the 13-day diet, finished day 2 going onto 3. I haven’t seen a drop on the scale yet, hopefully it’ll be a different story tmrw morning.
Hi Kat,
Hopefully you’ll get the results you want. Don’t forget to update your progress here 😉
How did it work for you? Did you lose the weight?
How much water you can drink during the diet?
As much as you need, but no less than 2 liters each day.
What size spoon of sugar?? 1spoon?
It’s the size of a regular teaspoon.
How do you make the lemon dressing
Are there any snacks that we can eat throughout the day
There is a comment ‘Very NB must be taken’, what is NB?
You should scroll down a little because I already answered to your question in Tim’s reply. 🙂
Anyway, NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.
Hi I started the diet today and I added salt to my beef, Will you advise I stop or I can continue the diet making sure I don’t use salt again
You can continue, just make sure to stick to the rules 😉
I can’t eat hard boiled eggs. Can I do scrambled instead or the liquid eggs?
Hard boiled eggs are recommended, but I guess you could make some scrambled eggs too, just avoid adding anything else (no oil).
is it possible to substitute the cottage cheese with something else and one more thing is it ok to drink green tea with this diet
You can substitute the cottage cheese with fat free yoghurt.
Green tea is OK as long as you don’t add any sugar to it.
Hi just wanted to know that the chicken that will be substituted for the beef and lamb is that also 100g
Yes, the quantity should be the same.
I m vegetrian .. n can not eat spinch , tometo as I have kidney stone . Also i have thyroid . And my BP is also low . And i gain my weight after delivery . N want to reduce 10 kg . I also do workout – walk . So could you pls recomnded any vegetrian diet ?
Thanks a lot
Hi Patel,
Unfortunately I can’t really help you with that. The best person that can help you is your doctor. He knows better your conditions and is able to recommend you a healthy and safe diet. Please consider consulting with your doctor before following any kind of diet you find online.
Thank you for your understanding.
Thanks for your clearly reply .. may god bless u .
Can I still breastfeed while on this diet
Of course you can NOT! You should never diet while breastfeeding.
Ey, I am picking up so much weight 🙁 and it does not seem like it is gona go away. Plus I don’t even eat that much.
I don’t like celery or ham what else can we replace it with. also natural yoghurt that means vanilla or unflavored?
I guess you could eat kale instead of celery. Also, you can substitute ham with any other meat product found in this program (chicken breast, beef). The yoghurt should be fat free, and if it’s unflavoured it’s better.
It seems to me that I would be starving all the diet… No?
Well, can you lose weight fast without sacrifice?
Can you replace spinach with something else? What is it?
Yes, I guess you could replace it with kale or other green leafy vegetable.
I have an egg allergy what should I eat instead ?
On the foods that have no specific amount to consume like the free fat yogurt, the spinach and tomatos, the celery and lettuce, does that mean that whatever the amount we eat from it, it doesn’t hurt?
Yes Lena, you can eat those foods until you’re satiated. But for best results, you should eat them in moderation.
Do you have to be at a certain age to start this diet or is it for any age?
If you’re a growing child, then obviously you shouldn’t follow this kind of strict diets.
What do u means by the inscription beside the sugar ?! And it really works?! And can we take like fishoil pills or no? Cz i have exams :p
What can you substitute for spinach? Kale?
Kale should be fine. 🙂
I cant eat ham or any pork items what can I replace it with. Because you said beef/salmon/lamb can be replaced with chicken but nothing about ham?
You can replace them with chicken.
what does NB stand for? you never answered.
NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.
what does NB stand for (shown next to sugar)
No thanks! You must be out of your minds!