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 caloric 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:

  1. If during the diet you drink beer or whine, 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.
  2. If you brake this diet, you cannot start again for 6 months.
  3. 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).
  4. Throughout this diet you may supplement beef/salmon/lamb with 250g of chicken breast.
  5. Also, you may use garlic, oregano or any other pepper, seasoning, but NO SALT on this diet.
  6. After 13 days you can eat normally, but recommended one or two days a week of sensible eating.
  7. 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

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72 Comments

  1. 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?

  2. 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?

  3. I am getting ready to start this diet can I use chicken thighs instead of chicken breast and can ground beef be permitted?

  4. 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

    1. 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. 🙂

  5. WARNING

    You should not be attempting this diet…you could literally die. You won’t get enough calories to function.

    1. NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.

  6. Can i have more tham 1 cup of coffe in the morning?
    Can i continue drinking apple cider vinegar during this diet

      1. NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.

    1. NB stands for Nota Bene and it’s used to mark something very important that you don’t want to forget.

    1. Yes, Angie, you can drink unsweetened tea but it would be much better if you could drink just plain water.

  7. 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

  8. 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

  9. 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

  10. 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.

    1. 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.

  11. 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

  12. 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

    1. 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.

  13. 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

    1. 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.

      1. 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.

    1. 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.

  14. 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?

  15. 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

  16. 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?

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