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What Is The 13-Day Metabolism Diet? What You Need To Know

Nov 29, 2016

Also known as the “Royal Danish Hospital diet, “the Royal Danish Hospital Diet,” and “the Copenhagen Diet,” the 13-Day Metabolism Diet is the latest fad diet making its rounds on the Internet.

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The diet not only helps you drop a significant amount of weight in a short amount of time, but it claims to change your body’s metabolism in less than two weeks. Furthermore, it alleges that the metabolism changes stay with you long after the diet is over, making it easier to lose weight in the future.

Also Read: How To Lose Weight Fast: 10 Smart Ways (Guaranteed To Work)

You’ll certainly lose weight following the 13-day plan (up to 22 pounds, it claims), but not because of a magical combination of foods; rather, as a result of its severe caloric restrictions. As for the metabolism boost? Well, let’s just say we’re skeptical.

Here, we take a closer look at the 13-day metabolism diet and see whether the plan lives up to the hype.

If you are looking for more diet guide like this, Check out FoodiesWiki.Com. William Smith has a bunch of detailed recipes and diet guide in his site.

What Is The 13-Day Diet?

Although the 13-day diet plan lasts for less than two weeks, it is very strict, and can be very difficult to follow. The diet spells out exactly what you will eat for the duration of the program. The exact specifics of the 13-day diet will vary based on who’s recommending it, but the many variations are clearly related. Here are some of the restrictions you’re likely to find on the various versions of the 13-day diet.

  • No chewing gum
  • No alcohol
  • No cooking oil
  • No salad dressing
  • No sweeteners like sugar and honey
  • No foods not listed on the metabolism diet plan

The diet does not allow any substitutions. It recommends drinking plenty of water. Some iterations allow for the use of salt and pepper; others disallow salt.

On the 13-day diet, what you will eat for each meal as strictly prescribed. To give you an idea of the sort of meals this diet includes, here’s a popular version of the diet presented on LiveLean.

The 13-Day Diet Plan:

DAY 1

  • Breakfast: Black coffee (always without sugar and milk)
  • Lunch: 2 boiled eggs and cooked spinach (where no amount is specified on a food, you can have as much as you want)
  • Dinner: Lean grilled steak

DAY 2

  • Breakfast: Black coffee with buttered whole wheat bread
  • Lunch: Ham (200g)
  • Dinner: Grilled lean steak, green salad (made with only lettuce and cucumber) and quality fruit

DAY 3

  • Breakfast: Black coffee and buttered whole wheat bread
  • Lunch: 2 boiled eggs, tomato salad and green beans
  • Dinner: 1 slice of ham and green salad (only cucumber and lettuce)

DAY 4

  • Breakfast: Black coffee and buttered whole wheat bread
  • Lunch: Cooked or raw carrots, with cheese
  • Dinner: Fruit salad (any fruits of your choice) and natural (plain) yogurt

DAY 5

  • Breakfast: Carrot (cooked or raw) with lemon and black coffee
  • Lunch: Grilled white fish with raw tomato
  • Dinner: Grilled steak & green salad

DAY 6

  • Breakfast: Black coffee and buttered wholewheat bread
  • Lunch: 200g Grilled skinned chicken
  • Dinner: 2 boiled eggs with carrots

DAY 7

  • Breakfast: Lemon tea
  • Lunch: Grilled steak & fruit
  • Dinner: Anything (even if its not on this list)!!!

DAY 8

  • Breakfast: Black coffee with as much SUGAR as you like
  • Lunch: 2 boiled eggs, cooked spinach
  • Dinner: 200g Grilled steak

DAY 9

  • Breakfast: Black coffee and buttered wholewheat bread
  • Lunch: Grilled steak and green salad
  • Dinner: 200g Ham

DAY 10

  • Breakfast: Black coffee and buttered wholewheat bread
  • Lunch: 2 boiled eggs, tomato salad and green beans
  • Dinner: Ham and green salad (only cucumber & lettuce)

DAY 11

  • Breakfast: Black coffee and buttered wholewheat bread
  • Lunch: Cooked or raw carrots, with cheese
  • Dinner: Fruit salad and natural yogurt

DAY 12 & 13

  • Breakfast: Black coffee and buttered wholewheat bread
  • Lunch: Tomato and grilled skinned chicken
  • Dinner: 2 boiled eggs with carrots

Is The 13-Day Diet Healthy?

The 13-day diet makes some truly bold claims, with little scientific evidence to back them up. There are a number of red flags associated with this extreme weight-loss method. First, such a massive weight loss in a short period of time seems unreasonable and unsustainable. According to the Mayo Clinic, a typical recommendation for how much weight you should safely aim to lose per week is 1 to 2 pounds. Any more than this, and you’ll losing muscle in addition to fat, and it can make it more likely that you’ll regain the weight later (which can cause serious health problems of its own).

Second, the foods listed on the diet are extremely restrictive, making it difficult to get the full range of vitamins and nutrients that your body needs to function properly. Some versions of the diet attempt to address this by recommending a supplement or multivitamin. However, vitamin pills cannot replace all of the benefits and nutrients of healthy eating (nor do we recommend this.) So, People who like conventional approach more still prefer their best folding elliptical and other home gym equipment for weight loss.

Also Read: What Is The 3-Day Military Diet? What You Need To Know

And although the diet sometimes claims names like the Royal Danish Hospital Diet, there is no true consensus on where this diet comes from or who developed it (it was most certainly not developed by any hospital.) This means that there is no guarantee that it was designed by someone with a real understanding of nutrition, weight-loss and healthy living.

Lastly, overly strict diets like the 13-day diet can be very difficult to follow, and do not set you on the right path towards a sustainable, healthy lifestyle. To err is human, and the best diets are not diets at all; rather, a good diet should be realistic, long-term, and make it easier for you to live healthier day to day.

Should I Try The 13-Day Diet?

The 13-day diet technically works… but only for the 13 days. You will likely gain back all the weight you’ve lost and then some once you are off the diet.

And although the diet claims to boost your metabolism, nutritionists and dieticians agree that it’s far more likely to slow your metabolism (as severe caloric restriction tends to do), which means you’ll be worse off after the diet is over when you begin eating normally.

For these reasons, we absolutely do not recommend the 13-day diet. Why torture yourself for 13 days just to add more weight afterwards? The diet lacks proper nutrition and may wreak havoc on your body, leaving you tried, irritable, moody and nutritionally lacking.

If you still want to try this diet, we STRONGLY recommend that it be overseen by a healthcare professional to ensure safety.

Instead of relying on fad diets like the 13-day metabolism diet, try some of the basic following healthy living tips:

  • Increase your level of activity.
  • Incorporate exercise (both cardio and strength training) into your life, three to six days a week
  • Drink lots of water.
  • Eat plenty of vegetables.
  • Don’t skip meals.
  • Cut down on the amount of processed food you eat.
  • Get enough sleep.
  • Learn to cope with stress.
  • Avoid eating out of boredom.
  • Watch your portion sizes.
  • Indulge every now and again.
  • Keep upright exercise bike in your routine

Simple enough, right?

Sources:

  • The 13 day Diet
  • What Is The 13 Day Diet?
  • Why do doctors recommend a slow rate of weight loss?
  • What Vitamin and Mineral Supplements Can and Can’t Do
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39 Comments


lydia
Jun 19, 2017 at 6:42 am
Reply

I don’t eat harm what is it that I will replace it with



Etienne
Aug 14, 2017 at 2:48 am
Reply

I have tried this diet a few years back. It is not as bad as it seems. I am a big guy by nature (6″3 270lbs), and naturaly I love eating big hearty meals. The firts 3 day was a bit of a strain, mostly due to the fact that I needed change what I eat. But honestly after 3 days your body kind of adapts and its mostly smooth sailing from there. Your dont starve yourself mostly because they only limit you to what you can eat, not how much. I lost 20lbs in the 13 days. But the biggest pro was the fact that I felt better, had less trouble with tiredness and as sort of a bonus I completely lost my taste for stuff like soda. I am someone that loves drinking water and it helped alot with this. And for the following 2 years I did not gain any weight regardless of what I consumed and did not experience any side effects during or after completing the diet. For me it also helped rectify my eating habits like snacking throughout the day and help you to get rid of some bad habits we all have. I am no dietitian or have any knowledge on dietary recuierements, but this really is not as difficult to follow as it seems and I really felt much better afterwards. Obviously each person is different, but I would sugest trying it.



    Prue
    Sep 21, 2017 at 8:22 am
    Reply

    Thanks Etienne, I needed feedback from someone who has tried this. I will definitely try this diet

    Jess
    Dec 10, 2017 at 2:13 am
    Reply

    Hi

    What did you all have for dinner on day seven?
    As it says anything even not on this list!!!
    Thanx

      Nana
      Mar 10, 2019 at 4:03 am

      Please help me too on this question of a day 7. Today im on day 7…i dont think i understand when the program says eat anything. Anything you mean i can eat spiced good and sauces? OR anything but with caution to ingredients?

Alfred
Oct 7, 2017 at 12:02 am
Reply

I have done this before, in fact this will be the third time as I start today. Yes we are different, but I think this is worth trying. I have enjoyed it and benefitted.



angelique
Oct 11, 2017 at 10:04 am
Reply

i cant eat starch, can i just leave it out?



Johan
Nov 7, 2017 at 3:22 am
Reply

Hi

I started at 96.4kg with a weight of 83kg required not to be over weigh. Today is day 9 and I am on 88.2kg. I have lost 8.2kg in 8 days.

My weight loss has started to slow down, since the first 3 days is mostly a reduction of water and the content of your stomach that helps to show large numbers.

We are 4 friends that started the dieet.
To date they have lost, 6.4kg (start weight 104.3kg), 7.2kg (start weight 123.2) and one friend that have cheated (4.2kg – start weight 107kg)

I and the friend that lost 7.2kg play squash 4 times a week assisting us in weight loss.

It is tuff and I hate eggs.



sthe
Nov 27, 2017 at 6:51 am
Reply

i dont eat eggs what should i replace with



    Nimra
    Jan 28, 2019 at 3:40 pm
    Reply

    U can replace it with cheese

Emma
Jan 8, 2018 at 4:28 pm
Reply

I don’t like coffee what other drink is exceptable



Yves David
Jan 14, 2018 at 7:50 am
Reply

This sounds like a great diet plan only if you are looking to lose weight in a short amount of time. I agree this diet is a bit restrictive and it is not realistic for the long term.



King of the world
Jan 17, 2018 at 8:14 am
Reply

İ do not eat eggs too and i replace it with chia seed half spoon for an egg



Mich. S
Jan 24, 2018 at 2:20 pm
Reply

hi, i have tried a similar 13 day diet to the one above and it was very effective. I find this rally different, like there’s no cottage cheese (which i really dislike) but cheese, is it still effective? has any one tried it please? any feedback?



Zenani Mokgokong
Aug 23, 2018 at 8:23 am
Reply

what do i drink besides coffee



Esther Maranga
Sep 2, 2018 at 7:25 am
Reply

I sure do want to try this as am getting sick of being a big girl. I hope to crack it.



Dorothy Segoe
Sep 24, 2018 at 4:57 am
Reply

I tried this in 2011 it worked it changed my metabolism altogether .After this diet I could not just eat as I liked nd loved.. when people rush to eat at functions I come last because whether I eat or not it does not bother me. ..I love the fact that you loose body fat also in centimetres. .. It was tough on the first day my daughter suggest I give up but because I was tired of a big body I hung on…I’m doing it again now



Lulama
Nov 22, 2018 at 8:39 am
Reply

Hi

Today is my 4th day on this diet together with my daughter. I am looking forward to loosing those centimeters as my wedding is on the 8th December.



Helene S
Jan 13, 2019 at 12:19 pm
Reply

I am on day 7 and have lost 4kg thus far. First few days were tough, but pushed through.
Last. 6 days to go and looking forward to seeing how much more I will lose.



Jack
Jan 24, 2019 at 12:55 am
Reply

I did 13 day diet few years ago and felt great after that, boost of energy,
started this diet today can’t wait till day 13 it’s a great kick start
and yes the people can gain weight again but it’s all up to you,
if you can make change for 13 days you can change your thinking and stay away from processed and junk food and you will keep loosing weight and feel better.

all the best to all of you



Bee
Jan 25, 2019 at 6:25 am
Reply

Im on day3 today and i must say day 1 was tough but it gets better as days go by



Noob
Jan 26, 2019 at 6:31 am
Reply

Can I replace spinach with something else?



Meme
Feb 6, 2019 at 3:40 am
Reply

Today i’m on day 10 , i haven’t weighed myself but i feel really good , light, energized and refreshed. i must say when i started it was a bit hard but after the third day it’s been smooth. i’ve tried the 13 day before and just left it halfway even though i had lost weight i’m just glad i’m almost done and will continue with healthy leaving just to loose more weight.



Minky
Feb 7, 2019 at 7:31 am
Reply

I did this diet in 2014 and I lost 9kg ,I must say it’s a good diet.Started again few days ago ,today I’m on Day 10 looking forward to my last day so I can weigh myself.



annelie
Feb 8, 2019 at 12:44 am
Reply

Please define ‘ham’. Is it just straight-forward from the cold meat section? Does a cooked leg of pork qualify?



Sharon
Feb 15, 2019 at 11:35 am
Reply

YES



Dionne Marais Nel
Feb 18, 2019 at 4:05 am
Reply

Until what time can you drink coffee?

What time does lunch start?



carolina
Feb 18, 2019 at 9:48 am
Reply

I’ve done this before and it really works. My husband has done it too and he loses a lot more weight that I do. We use it to kick-start better eating, and it works both short term and long term, we have kept the weight off for long periods of time, it has come back because we have fallen victims to emotional/stress eating after some challenging times. We are both starting it again, today is day 1. I will post on our progress.



Dionne Marais Nel
Feb 19, 2019 at 3:26 am
Reply

can i drink rooibos tea?

what time does lunch start?

can i drink black coffee for the entire day?



adil
Feb 27, 2019 at 2:54 pm
Reply

are you sure about the day 7 ? because ı saw nothing at dinner in some websites



Nana
Mar 10, 2019 at 4:15 am
Reply

Hi. I’m on day 7 today…please help when you refer to lemon tea…can i put a liquid lemon into my tea or you mean lemon as a fruit.

Again during dinner the program says EAT ANYYHING even if NOT LISTED. You mean i can eat any spiced food or sauces i like. e.g Sausages or eating at the resturant?



    Martha
    Apr 25, 2019 at 3:34 pm
    Reply

    i love this diet, i did it twice in one month lost a total of 30 lbs..

Madelene
Mar 27, 2019 at 5:35 pm
Reply

I am cant eat fish what can i replace it with



Pravz
Apr 16, 2019 at 7:54 am
Reply

Hi , please advise can I drink coffee through out the day or morning only



Tumz
Apr 23, 2019 at 6:25 am
Reply

I don’t eat anything with pork so what can i replace it with? *HAM*



Sharon
Apr 28, 2019 at 3:15 pm
Reply

I started 5 days ago, I have been good since but this evening I just enjoyed a muffin.

Please has someone ever cheated and still lose?



irem
May 15, 2019 at 4:09 pm
Reply

the whole purpose of this diet is to change your metabolism , therefore after you’re done with it you don’t gain the weight back. how I know? I’ve done this diet before couple of times and never gained the weight back.



savannah
May 17, 2019 at 4:07 am
Reply

HI, I am on day 11 and have two more days to go whoopi, I have lost 4kgs so far and hoping just just lose 1more kg to reach my goal, I will be honest and admit I cheated on day 8 but continued with the diet, I feel great and it has changed my mindset. for now I am just hoping the weight stays off however it has shown me that I can eat less and not nibble so much during the day.



Lynn Jeanne
May 23, 2019 at 2:06 am
Reply

replaceing egg for cheese..is 30 gram cheese the correct weight



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