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Thirteen & Lean Diet

More commonly known as Lean in 13, the Thirteen & Lean Diet is a 13-day program designed by AdvoCare that combines the use of dietary supplements with food coaching and a strict meal plan to achieve weight-loss results. The days are divided up into "burn" days and "refuel" days. A "refuel" day occurs after three consecutive "burn" days. A meal plan is devised for each type of day, and a minimum of 12 cups of water must be consumed daily. The dieter also must eat every 2.5 to 4 hours and exercise regularly.

  1. Burn Days

    • The first three days of the program are "burn" days. On a "burn" day the dieter consumes an AdvoCare meal replacement shake for breakfast, 1/4 cup nuts as a mid-morning snack, 1 cup lean protein with 1 cup vegetables for lunch, an AdvoCare snack in the afternoon, 1 cup lean protein and 1 cup vegetables for dinner and another small snack of 1 cup protein or 1 cup vegetables if needed. Exercise is also required along with an AdvoCare pre-workout and post-workout shake. White flour, all dairy products, soda, deli meats, creamy sauces, dressings, sugar, honey, candy and fatty foods, except for raw nuts, are prohibited.

    Refuel Days

    • The fourth, eighth and twelfth days are "refuel" days on the plan. On a "refuel" day the individual consumes an AdvoCare meal replacement shake for breakfast, 1/4 cup nuts plus 1 cup of fruit as a mid-morning snack, 1 cup lean protein with 1 cup starch such as potatoes or brown rice for lunch, an AdvoCare snack in the afternoon with 1 cup of fruit, 1 cup lean protein and 1 cup of starch for dinner and another small snack of 1 cup protein or 1 cup of starch if needed. White flour, all dairy products, soda, deli meats, creamy sauces, dressings, sugar, honey, candy and fatty foods, except for raw nuts, are prohibited.

    After Completion of the Program

    • Once the 13-day plan has been completed, individuals must either repeat the 13-day program or follow the program with different rations between "burn" and "refuel" days. For example, instead of "refueling" after three burn days, an individual can "refuel" after two burn days, or every other day. Daily consumption of AdvoCare products is still required, along with strict adherence to the meal plan designed for each type of day, though some flexibility, such as limited allowances for "treats," is permitted.

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