Today we find a large number of diets that we can follow, start and stop. Not all diets are the same, each one adapts to a different objective, either lose localized fat, lose fluids or build more muscle mass.
One of the diets that we want you to know below is the 13 day diet, also known as the NASA diet, a low calorie diet that It helps you lose between 6 and 10 kilos in 13 days.
In diets, it must always be borne in mind that not all of them are going to work the same for all people, because each one of us has our own metabolism, a different tolerance to food, greater sports and physical activity, among many other variants.
In this case, the 13-day diet it is a fast diet that allows us to lose weight effectively and it motivates us since the effects of the diet are visible from the third day, therefore, it likes it so much and it helps us to continue and not lose heart.
Keep in mind
It must be clear that these types of diets are designed as crash regimens so that the body begins to burn more fat than normal, they are crash diets to prepare the body for a more controlled and long-lasting diet.
This diet should not exceed 13 days and should not be repeated in time. It arose from the regime that astronauts carried out because it was the diet they carried during their physical preparation on expeditions to space.
When we are preparing to carry out a diet of this type we have to be clear about the objective and be constantIf we are not psyched up and psychologically prepared, we do not have to insist or force ourselves.
13 day diet
The 13 day diet consists of three meals a day, that is, breakfast, lunch and dinner. The rest of the meals, the mid-morning lunch and the afternoon snack will consist of infusions, teas or black coffee, without sugars or milk, it can only be sweetened with natural sweeteners.
The diet itself is somewhat strict, then we will tell you what are the recommendations to follow:
- Do not forget that the hydration, you have to drink a minimum of 2 liters of water a day.
- It is forbidden to consume sugar and its variants, jelly beans, chocolates, pastries, etc.
- Industrial sauces cannot be consumed.
- Two tablespoons of oil extra virgin daily.
- You have to combine the diet with physical exercise.
- The ideal vinegar is that of apple or apple cider.
- You should not exceed 13 days of the diet because you could be at risk of anemia and malnutrition.
- Avoid trans fats.
- They cannot be drunk carbonated drinks even without added sugars or alcoholic beverages.
It is a very low calorie diet between 500 and 700 kcal per day is what we consume, which is a great challenge for those who try to carry it out, although the weight loss is notorious. Keep in mind that the diet of an adult is approximately 2.200 kcal per day.
Like all diets you need to know all the rules to be able to follow it properly and achieve the objective.
So we have to follow the recommendations mentioned above and try to comply with them during those 13 days to lose weight progressively.
Menu to follow for 13 days
Next we tell you what the menu of this diet is so that you can be aware of what type of food is being treated and how it should be consumed.
Breakfast
The breakfasts will alternate, You can consume tea, infusion or coffee alone without sweetening and a slice of wholemeal bread. If one day you eat the slice of bread for breakfast the next day it cannot be consumed.
Snack
The snacks may only be based on liquids, herbal teas, black coffee, or unsweetened teas, just natural sweeteners that do not add calories.
Meals
Below we provide you with the meals that you can do during the two weeks of the diet.
- 2 hard-boiled eggs, plate of raw spinach or steamed.
- 150 grams of grilled chicken or turkey without oil, tomato and lettuce salad, a piece of seasonal fruit.
- Omelette with two eggs and pea salad with tomato.
- Shredded carrots, a hard-boiled egg, and low-fat Gruyère cheese.
- Grilled chicken breast without oil and tomato with oregano.
- Turkey breast and steamed vegetables and fruit salad.
- Tuna taco with pumpkin cream.
- Vegetable soup and fresh vegetable salad.
Price
Finally, we tell you what they can be the dinners to follow:
- 150 grams of grilled lean meat and salad of various lettuces with apple cider vinegar.
- 150 grams of cooked ham and lettuce salad.
- Unsweetened fruit salad and skimmed yogurt.
- Green salad with 150 grams of grilled lean meat.
- 2 boiled eggs and grated carrot.
- Grilled skinless chicken and green salad.
- Defatted broth with a portion of spinach or chard.
- Baked white fish and various lettuce salad.
You can exchange dinner dishes with lunch and vice versa, we just have to take into account not to repeat the same food groups. Select what you like the most so that your palate does not get bored and you can continue for 13 consecutive days.
For the effect of the diet to be greater, the ideal is to do a liquid-based detoxification day the day before starting the diet, so the body will prepare for weight loss.
To avoid the dreaded rebound effect, once the 13 days are over, a controlled diet must be maintained at base of fruits, vegetables, protein, low carbohydrates and healthy fats so that the body does not get fat quickly.
Ideally, following this diet should be supervised by a professional from day one, nutritionists will better advise us on the food groups that we can consume and how we can avoid the rebound effect.