500 calorie diet is for rapid weight loss. This diet is very restrictive and you eat 500 calories a day and use supplements. Generally this is a fast weight loss technique which is done under the supervision of a doctor. Doctors recommend VLCD diet for obese people who are obese and have extra fat on the body. But pregnant women can’t eat these products if they are lactating or have diabetes. It explains how diets work, benefits and risks. Read more.
500 calorie diet can also be part of intermittent fasting diet like 5:2 diet where you restrict calorie and salt intake on 2 specific days of the week.
What is Very Low Calorie Diet (VLCD)?
Very Low Calorie Diet (VLCD) is a specialized eating plan where you consume a very low number of calories, usually 400-800 calories a day. This type of diet is used for fast weight loss especially for obese people or those with high body mass index (BMI). VLCD’s are usually recommended under the supervision of a doctor or a registered dietitian as it can be nutritionally inadequate if not planned properly. By drastically reducing calorie intake, VLCD’s aim to create a big calorie deficit and hence fast weight loss. But it’s important to make sure the diet is balanced and has all the essential nutrients for overall health.
Low Calorie Diet Benefits
Low calorie diet has many benefits which is why it’s a popular choice for those who want to lose weight and be healthy. Here are some of the advantages of low calorie diets:
- Fast Weight Loss: Reducing calorie intake can lead to big weight loss especially in the short term. This is very motivating for those who want to see fast results.
- Blood Sugar Control: Low calorie diet can regulate blood sugar levels and improve insulin sensitivity which is good for those with or at risk of diabetes.
- Reduced Inflammation: Low calorie diet has been shown to reduce inflammation in the body which can lower the risk of chronic diseases like heart disease and arthritis.
- Cardiovascular Health: By lowering blood pressure, cholesterol and triglycerides, low calorie diet can reduce the risk of heart disease and overall cardiovascular health.
500 Calorie Meal Plan for Fast Weight Loss
Eat This Much has personalized menu plans for you based on your food preferences and budget. Find a calorie calculator, weekly meal planning and shopping lists. You can prepare delicious meals in just a few clicks!
Meal prep can help you stick to 500 calorie diet by planning and using recipes and preparing meals in advance.
Choosing an easy 500 calorie diet is important if you want to lose weight fast. Very low calorie diets, nutrient rich diets (vLCDs) or very low calorie food programs is a very effective and safe way to lose body fat. Our planner is designed to make healthy meal minus calories but this can be done safely.
500 Calories A Day Healthy?
500 calories a day is not healthy especially if done for longer periods without medical supervision. You can lose weight. But that’s unlikely since you’ll gain back the weight once you go back to your old dietary habits. Low calorie dieting can be mental and emotional burden and may lead to bad relationship with food. Several studies show counting meal planner for 500 calories a day can cause digestive symptoms. Low calorie eating can cause gastrointestinal distress, muscle breakdown and gallstone formation.
Combining 500 calorie diet with healthy lifestyle including regular physical activity and balanced nutrition can overall be good recipe for you.
Nutritional Considerations
When on low calorie diet, make sure you’re getting enough nutrients to support overall health. Here are some nutritional considerations to remember:
- Protein Intake: Protein is important to maintain muscle mass and overall health. Aim for 0.8-1 gram of protein per kilogram of body weight per day. Include lean protein sources like chicken, fish, tofu and legumes in your meals.
- Healthy Fats: Include sources of healthy fats like nuts, seeds, avocados and olive oil to support heart health and satiety. These fats are important for various bodily functions and can make you feel full longer.
- Fiber Intake: Aim for 25-30 grams of fiber per day from fruits, vegetables, whole grains and legumes. Fiber helps in digestion and maintain healthy gut.
- Vitamin and Mineral Intake: Make sure you’re getting enough vitamins and minerals especially vitamin D, calcium and iron which are often lacking in low calorie diet. Take a multivitamin supplement if needed to fill up nutritional gaps.
Lack Of Healthy Fat
The diet is low calorie because it lacks good fat and reduces the need for extra calories. Eating fat in small amount increases calorie intake and reduces hunger. A diet with few carbs and high fat reduces absorption in the body and causes deficiency. Some may ask why do they need to take a diet. Read more here. A healthy diet with fewer calories can be costly. Foods substituted for meals are also more expensive than many other meals.
To curb hunger without exceeding calorie limit, try low calorie snacks like fruit bowls, vegetable sticks with hummus and trail mixes that serve as alternatives to high fat foods.
Who Can Follow 500 Calories A Day?
500 calorie diet is recommended for obese or those with high BMI and under medical supervision or registered dietitian. However, this diet is not suitable for everyone. Here are the groups of people who should not follow 500 calorie diet:
- Pregnant or Breastfeeding Women: They need more calories and nutrients to support their own health and their baby’s health.
- Individuals with History of Eating Disorders: A very restrictive diet can trigger unhealthy eating habits and should be avoided by those with history of eating disorders.
- Those with Certain Medical Conditions: Those with diabetes or kidney disease may need a balanced diet and should not go on extreme calorie restriction.
- Older Adults or Low BMI: They need more calories to maintain their health and should not go on very low calorie diet.
Who Should Not Go On Very Low-Calorie Diet?
In general, doctors do not allow patients with medical conditions to follow VLCD. There are many foods low in calories and advertised as low or no-calorie drinks or foods which can cause serious health problems. So you should know what foods to use when you make a meal choice for yourself. Be cautious with low calorie intake as it can affect health and energy levels. You must know what to avoid during 500 calorie diet. Higher calorie intake is usually recommended for those with medical conditions like diabetes.
Infographic: How To Curb Hunger On 500 Calories A Day
Eating 500 calories is not easy. Hunger will be suppressed and we will binge. Hopefully these simple tips help. Click here for more tips on how to reduce hunger on 500 calorie diet. In this world, fitness is very important. A nutritious diet can help us achieve our dietary goals. Calorie counting or cooking a meal can help us control our food intake. If we follow a 500 calorie diet we can reach our ideal weight. We will.
Foods To Avoid On 500 Calorie Diet
This list of foods are unhealthy and has calorie count. Most food items like 1300 calorie diet are therefore totally avoided.
- Lean protein sources: chicken breast, turkey, fish, tofu, hard boiled egg.
Foods To Eat On 500 Calorie Diet
When following 500 calorie diet, we need to focus on nutrient dense foods that are low in calories but high in nutrients. Here are some examples of foods to include in your meal plan:
- Lean Protein Sources: Chicken, fish, tofu and legumes are good sources of protein without adding too many calories.
- Vegetables: Dark leafy greens, broccoli, bell peppers and carrots are low in calories but high in vitamins, minerals and fiber.
- Fruits: Berries, citrus fruits and apples are good options to satisfy your sweet tooth without adding calories.
- Whole Grains: Brown rice, quinoa and whole wheat bread are sources of nutrients and fiber to make you feel full and satisfied.
- Healthy Fats: Nuts, seeds, avocados and olive oil are good for heart health and can keep you full longer.
- Low-Fat Dairy: Skimmed milk, low-fat yogurt and cottage cheese are good sources of calcium and protein without extra calories.
Remember to consult a healthcare professional or registered dietitian before starting any new diet especially this 500 calorie diet.
2 works?
Is it easy? You must eat 500 calories a day on fasting days. All those days are normal. You can lose 1.5 lbs a week. It also helps you eat normal on some days when you fast. Continue this program with 5 meal a day until you reach your ideal weight. You should eat 500 calories a day for 2 weeks. On days you eat normally, you should aim for 2,000 calories a day but don’t worry if you have a bad blowout.
What to eat on 500 calorie fast day?
A typical fast day may include oatmeal for breakfast, blueberries and tangerines for lunch, salad and Chicken and Vegetable stirfry for dinner. You will be drinking a lot of water. There may also be calorie free beverages like coffee and club soda.
What is 500 calorie diet meal plan?
500 calorie diet is a combination of low calorie diet and very low calorie diet (VLCD). This means reducing your daily diet by around 800 calories. VLCDs have meals replaced with drinks or shakes for at least 2 meals a day.
For example, a sample meal plan for 500 calorie day may include breakfast of 150 calories with balanced macronutrient distribution, lunch of 200 calories with veggies and high protein and dinner of 150 calories with vegetables and healthy fats.
What is 500 calorie meal?
Have tacos with chicken, peppers and onion for your 4 family members or have salmon with potatoes and hot green beans for romantic but healthy meals for 2. Bring the grill to a boil for grilled flank steaks. Grilling can give the same taste without adding calories. Jan 18, 2022.