The Astronaut Diet: Get Slimmer in 13 Days?

Contrary to what the name suggests, the astronaut diet doesn’t require you to feed on liquid astronaut food from the tube – so don’t worry! Similar to an astronaut in space, this diet does without everyday food. We’ll tell you how it works and why it can even improve your digestive health.

The Astronaut Diet

How does the Astronaut Diet work?

The astronaut diet is based on the low carb principle. For 13 days the diet consists mainly of food with lots of proteins. They keep you full for a long time and prevent cravings – so you don’t have to go hungry! You have to do without sugar, fibre and carbohydrates. This allows your body to draw the missing energy from the fat cells. The result: body fat is reduced, but the muscle mass remains. Within 13 days up to 9 kilos should tumble.

What to keep in mind

But the way to the dream body is not that easy. In order to achieve the desired effect, you have to follow some rules: Only three meals a day are allowed, so you have to do without snacks and snacks. You should also be careful to drink plenty of water (at least 2 litres) and unsweetened tea. It’s a good idea to do additional exercise on at least four of the 13 days. A mix of cardio, strength training and HIIT units (high-intensity interval training) is most effective for muscle building and metabolism.

Super side effect: Your intestinal health benefits from the astronaut diet. When the digestive system gets out of balance, carbohydrates and sugars tend to ferment in the colon. The consequences are bloating and gas in the stomach. The absence of sugar, fruit juice, alcohol and bad carbohydrates can prevent this.

Foods You Can Eat

During the astronaut diet you are only allowed to eat certain foods – and only these! You should keep your fingers off everyone else during the 13 days.

  • Mushrooms
  • Green vegetables (e.g. broccoli, spinach, kale)
  • Vegetables with high water content (e.g. tomato, cucumber, asparagus, salad)
  • Dairy products and vegan milk substitutes
  • Fruits (because of the fructose only one fruit or handful of berries per day)
  • eggs
  • fish
  • chicken meat
  • Tofu and Tempeh

Foods You Must Avoid

The astronaut diet unfortunately requires a good self-control and discipline, because many tasty food has to be renounced.

  • Vegetables containing starch (e.g. potatoes, carrots, beetroot, corn, beans)
  • rice
  • pasta
  • loaf
  • Fruit juices and soft drinks
  • liquor
  • Finished products and fast food
  • Sweets, pastries, cakes
  • seasoning with salt, sugar or sweetener

Risks of The Astronaut Diet

You should not follow the astronaut diet for longer than 13 days because too much protein can also damage the body. For kidney patients the diet is therefore an absolute taboo. A one-sided diet can also cause a lack of nutrients, which can upset your circulation problems and metabolism.

The astronaut diet is a crash diet. If you start to eat pizza, pasta and the like immediately after the diet, the yo-yo effect will unfortunately not be long in coming. Even after the 13 days you should pay attention to a healthy diet and see it as an incentive for a long-term change in diet. For example, eat less carbohydrates, avoid excessive industrial sugars, salt and unhealthy fats and get your body back used to fibre and carbohydrates only slowly and step by step – then your dream body will also work!


In order to achieve a long-term and healthy weight reduction, we recommend a change in diet. Radical diets can cause and promote eating disorders. An eating disorder is a serious disease that requires professional help.


Fan of everything health and fitness related. My mission is to share my knowledge and experience with as many people as possible and help them to find their ideal path to perfect health.

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