13 DAYS DIET

The diet consists of a low calorie and carbohydrate intake with a chemically formulated combination of foods
which work together and jumpstart your metabolism and force your body to lose weight!

The other reason for this diets success is that it has to be followed exactly as set out for 13 days, no less no
more!

Diet Rules

 Coffee cannot be replaced or missed.

 Use Whole wheat bread if not available use bran bread
 Red meat should be without fat. You can use minced meat too. You can boil, bake grill or cook in pan
with no oil
 Milk, sugar and Oil not allowed. You can use Zero calorie artificial sweetener or stevia.
 All spices are allowed including spice mixes , onion , ginger garlic and lemon can be used in recipes
 Fruit salad means pear and apple, fruit means any one of the two.
 Min 2 litres of water should be consumed daily
 No ketchup only sauces preferably tabasco sauce or any sauce with no fat and sugar
 As much as you like on meat/chicken days means max 200gm, for bread 2-3 slices max.
 You can use any cheese except for cream cheese.
 No snacking in between meals. No chewing gum. Only 3 meals a day.
 Diet can be repeated after min 4 weeks. Gap between r2-r3 min 8 weeks, r3-r4 min 16 weeks.
 No exercise required
 Better start the diet just after your periods are over.
 Diet is not suitable for people who have less than 7 kgs to lose or the ones with any health/medical
issues or symptoms. Also not suitable for pregnant ladies and breastfeeding mothers.
 Ladies who are having periods please start the diet after your periods have finished, if your periods
unexpectedly start between the diets carry on with the diet if your body allows you, else quit.
‫ ةكرشلا قيرط‬

‫المحدودة الهجرتين طريق شركة‬

 PLAN
Day 1
B: Coffee (Black) Sweetener much as like
L: 2 eggs, spinach (as much as you like)
S: Red meat (as much as you like)
Day 2
B : Coffee (Black) and wheat ,whole meal or Brown toast (1-3 slices)
L: 90 gm Red meat, green salad (Cucumber, lettuce) and fruit
S: Chicken (as much as you like)
Day 3
B: As previous day
L: 2 eggs, 1 tomato and 1 cup Green beans
S: 90 gm Chicken and 1 bowl Green salad
Day 4
B: As previous day
L : 1 cup Cooked/raw carrots and 35 gm cheese
S: 1 cup Fruit salad and 200 gm plain yogurt
Day 5
B: 1 cup Carrots, 1 lemon and coffee
L: 90 gm white fish/chicken and 1 raw Tomato
S: 90 gm Red meat + green salad
Day 6
B: Coffee (Black) and whole meal wheat Bread or brown toast (1 slice)
L: chicken (as much as you like)
S : 2 eggs and 1 cup carrots
Day 7
B: Lemon tea (lemon in hot water)
L: Red meat and fruit (as much as you like)
S: Anything you like but low carbs (not even on the menu)
Day 8
B : Coffee (Black) only (as much as like)
L: 2 eggs, cooked spinach (as much as like)
S; Red meat (as much as like)
Day 9
B: Coffee (Black) and whole meal wheat Bread or brown toast (1 slice)
L : 90 gm Red meat and 1 bowl Green salad
S: Chicken (as much as like)
Day 10
B:As previous day
L: 2 eggs, 1 tomato and 1 bowl green salad
S: 90 gm Chicken and 1 bowl green salad
Day 11
B : As previous day
L: 1 cup Cooked/raw carrots and 35 gm cheese
S: 1 cup Fruit salad and 200 plain yogurt
Day 12 Day 13
B: 1 cup Carrots and lemon juice B: Coffee (Black) and whole meal wheat Bread or brown toast
L: 90 gm white fish/chicken and 1 raw tomato L: tomato, chicken (as much as you like)
S : 90 gm Red meat + 1 bowl green salad S: 2 eggs and 1 cup carrots
REPLACEMENTS

This diet has to be followed as mentioned. If you don't like anything, even then eat that.

If you have any medical condition including any food allergy, you should search for more diets on internet which
are flexible

If you are allergic to something or you can’t find in your local market, and you must do this diet then following is
the list

Coffee NO REPLACEMENT

Wholemeal Bread can be replaced with Bran Bread or Brown Bread without any harm

Sweetener is not honey, it’s like Canderal

Eggs ------> 1/2 cup cottage cheese for 2 (TWO) eggs (paneer cannot be used as cottage cheese)

Yogurt NO REPLACEMENT (plain and low fat both are allowed)

Cheese NO REPLACEMENT (plain and low fat both are allowed)

Lettuce ------> cucumber

Cucumber ------> lettuce

Apple ------> Pear, Guava

Pears ------> Apple, Guava

Carrots ------> Apples

Spinach NO REPLACEMENT (if unavailable have mustard leaves or broccoli)

Green Beans ------> Lettuce or any green vegetable like capsicum/pepper

Tomatoes NO REPLACEMENT

Steak is Beef ------> Mutton, Lamb, or their mince

Chicken ------> must not be replaced but if you must then fish

Fish ------> Chicken

Again replacements are NOT options. Replacements will affect the diet
SHOPPING LIST

Week 1

Whole wheat/brown bread

Coffee

Sweetener (optional)

Eggs

Yogurt-plain

Cheese

Lettuce

Cucumber

Onions-optional

Apples

Pears

Carrots

Spinach

Green Beans

Tomatoes

Meat

Steak or other red meat (lamb, keema, beef, mutton-any cut) 4 portions worth

Chicken 3 portions worth

Fish-1 portion

Repeat for week 2