500 Calorie Diet Plan – How to Survive with 500 Calories Day?
Creating a 500-calorie diet plan is considered one of the quickest ways to lose weight. This type of low-calorie diet plan is called a “shock diet”.
It is one of the most popular diets on the list of short-term diets with fast results. Does a short-term diet that is limited to 500 calories work in 5 days? Let’s get to it!
How Does the 500 Calorie Diet Plan Work?
A shock diet is a diet that limits consumption to a maximum of 1000 calories or less food and drink per day but is formulated to meet the daily needs of vitamins, minerals, proteins, and fatty acids.
If you want to have some idea about how many calories your body needs on a daily basis check out our BMR calculator.
Calories should be calculated and applied very carefully, avoiding the unhealthy consequences of incomplete nutrition and calculating the calories of healthy foods meticulously.
This program is not for everyone, and anyone considering it should get the advice of a specialist physician. Its main use is to improve the living conditions of obese patients who have to lose a lot of weight.
For situations where weight loss is essential for health, a fast weight loss diet plan of 500 calories a day may be appropriate in the short term.
Always consult your physician before lowering your daily nutrition intake to 500 calories a day.
500 Calorie Diet Plan Variations
| 500 Calorie Meal Plans |
|---|
| 500 Calorie Vegan Meal Plan |
| 500 Calorie hCG Diet Plan |
| 500 Calorie Keto Diet Plan |
| 500 Calorie Vegetarian Diet Plan |
Things to Consider While Applying the 500 Calorie Diet Plan
Some important points to consider when following a 500 calorie diet plan:
- It is not right to start any diet without consulting a specialist physician.
- It is not suitable for children or the elderly.
- There is a risk of vitamin and mineral deficiency while sticking to 500 calories a day. When vitamins and minerals are deficient, many health problems may occur. It is possible that eating less than 1000 calories per day will cause insufficiency in vitamin and mineral intake.
- When the body is not getting enough food, it starts to eat from muscle mass, causing an unhealthy situation. It is very important to have a balanced diet plan to maintain body balance.
Another health risk that can be experienced when following a low-calorie diet is that severe calorie intake restriction for a long time causes the metabolism to slow down.
In this case, calorie burning decreases and weight loss stops. Being hungry for a long time causes gallbladder stones, and applying for heavy diet programs without consulting a specialist physician can pose a great health risk.
What is the 500 calorie Diet Plan For?
The 500 calorie diet list is a suitable diet list for those with a Body Mass Index of 30 and above, that is, obese patients. This diet must be applied under the supervision of a dietician or doctor.
Who is It Not Suitable For?
As we said before, this diet is strictly recommended only for obese people. Nevertheless, those with the following ailments should stay away from this diet:
- Heart conditions
- Diabetes
- Liver Disorders
- Gout
- Kidney Stone / Gallbladder Stone
- Pregnant or Breastfeeding Women
- Children
Many foods are marketed as low-calorie or even calorie-free. These types of foods can harm the body. Therefore, if you are following this diet, you need to know exactly what to eat and what not to eat.
What are the Benefits of 500 Calorie Diet Plan?
The most important benefit of a 500 calorie diet plan is that it helps you lose weight fast. Eating a very low-calorie diet can help you replenish your metabolism and contribute to weight loss.
It is a good method for anyone who has a health risk due to excess weight.
Do I need to see a Doctor when on a 500-calorie diet?
Because the 500-calorie diet requires a correct balance of nutrients, including vitamins and minerals, an assessment of your health and nutritional status prior to starting the diet is recommended.
Is a 500-calorie diet safe?
The 500-calorie diet is a safe diet when it is initiated under strict control by a medical practitioner. This is because the minimum required nutrients should be balanced in order not to get nutrient deficiencies.
How to know if a 500-calorie diet is good for me?
People with overweight and obesity are generally recommended to start a period of very low-calorie diets like the 500-calorie diet. However, it is always advised to consult your doctor and nutritionist before starting a shock diet.
Is a 500-calorie diet effective for weight loss?
Very low-calorie diets like the 500-calorie diet are considered one of the most powerful tools to treat overweight and obesity, along with exercise and behavioral support.
Are you at risk of gallstones while on a 500-calorie diet?
People on a very low-calorie diet are at risk of gallstone formation, especially if there is very-low fat consumption. For this reason, the percentage of fats in a 500-calorie diet plan is properly adjusted.
How can you balance your foods in order to take all the essential vitamins and minerals?
The best way to keep your diet balanced when on the 500-calorie diet is to eat whole foods such as fruits, some vegetables, meats, and dairy products. You should follow the guidance of your nutritionist to keep up with a balanced diet.
See Also
500 Calorie Diet Plan
5 days 500 calorie diet plan
Day 1
Breakfast
1 glass of milk or 1 glass of yogurt
1 apple
Lunch
Green salad prepared with a teaspoon of oil
80-100 grams of boiled chicken breast
Dinner
Boiled vegetables (to be prepared without using oil)
1 cucumber or tomato
Total Calories of The Day: 491
Take Note: On this diet program, you can consume as much herbal tea as you want, provided that it is sugar-free. Especially in winter, herbal teas will be very helpful both in maintaining your body resistance and creating a feeling of satiety.
Day 2
Breakfast
2 hard-boiled egg
1 toasted wheat slice of bread
Lunch
2 handfuls of boiled broccoli (you can mix it with 1 clove of garlic and 2 tsp yogurt)
Dinner
Fried zucchini (fry with a little olive oil)
1 slice of feta cheese
1 tomato
Total Calories of The Day: 504
Day 3
Breakfast
1 small-size banana
A slice of ricotta cheese
Lunch
1 bowl of milk mushroom soup
Small tuna
Dinner
Omelet with 2 egg whites with mushroom and spinach (2 eggs, 6 mushrooms, ½ bowl of spinach)
Total Calories of The Day: 500
Tip: Drink water and if you’re feeling hungry, drink a glass of coconut water or unfiltered vegetable juice.
Day 4
Breakfast
2 hard-boiled egg
1 tomato
Lunch
80-100 grams of grilled or fried lean beef
Lettuce, 4 cherry tomatoes, and a small-sized cucumber
Dinner
5 tablespoons of boiled vegetables
1 bowl of yogurt
Total Calories of The Day: 555
Tip: Drink a glass of lukewarm water 20 minutes before lunch to avoid overeating.
Day 5
Breakfast
1 glass of milk or 1 glass of yogurt
1 apple
Lunch
Green salad prepared with a teaspoon of oil
80-100 grams of boiled chicken breast
Dinner
Boiled vegetables (to be prepared without using oil)
1 cucumber or tomato
Total Calories of The Day: 491
Printable 500 Calorie Diet Plan (PDF)
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
|---|---|---|---|---|---|
| Breakfast | 1 glass of milk or 1 glass of yogurt 1 apple | 2 hard boiled egg 1 toasted wheat bread | 1 small-size banana A slice of ricotta cheese | 2 hard boiled egg 1 tomato | 1 glass of milk or 1 glass of yogurt 1 apple |
| Lunch | Green salad prepared with a teaspoon of oil 80-100 grams of boiled chicken breast | 2 handfuls of boiled broccoli (you can mix it with 1 clove of garlic and 2 tsp yogurt) | 1 bowl of milk mushroom soup Small tuna | 80-100 grams of grilled or fried lean beef Lettuce, 4 cherry tomatoes and small-size cucumber | Green salad prepared with a teaspoon of oil 80-100 grams of boiled chicken breast |
| Dinner | Boiled vegetables (to be prepared without using oil) 1 cucumber or tomato | Fried zucchini (fry with a little olive oil) 1 slice of feta cheese 1 tomato | Omelet with 2 egg whites with mushroom and spinach (2 eggs, 6 mushrooms, ½ bowl of spinach) | 5 tablespoons of boiled vegetables 1 bowl of yogurt | Boiled vegetables (to be prepared without using oil) 1 cucumber or tomato |
| Total calories for the day | 491 | 504 | 500 | 555 | 491 |
See Also:
3 Day Cleanse to Lose Belly Fat
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.
Franco Gabriel Cuevas is a physician who graduated from the National University of Cordoba, Argentina. His focus is on writing medical content to improve the access of physicians to medical information relevant to daily practice. He has participated in some research projects and has a special joy in writing and medical knowledge.