500 Calorie Keto Diet Plan – Overview
Is there a diet that is better than the other? A great deal of competition exists for the most disputed issue in weight loss, which explains the large number of diet plans available today in the market.
While some people swear by specific diets, such as the Mediterranean diet, others claim that the 500 calorie ketogenic diet is the leanest they have attempted thus far, according to their research and experience.
However, while no evidence suggests that one diet is superior to another, the 500 calorie diet will be your best bet to lose weight quickly.
500-Calorie Keto Diet Overview
500-Calorie Keto Diet Plan – 500-Calorie Keto Diet Overview
Consuming carbohydrates causes your body to release insulin, which transports blood glucose to fat reserves, causing you to get ravenous shortly after eating.
If you do not consume many carbohydrates, your body will begin to run on ketones produced by the liver from fat.
It is essential to note that nothing, including ketogenic diets, can resist the underlying calorie balance equation. To lose weight effectively, you must expend more calories than you consume daily.
A ketogenic diet may aid in weight loss by two possible methods.
It has the potential to make you feel full on fewer calories, causing you to consume fewer calories, and it has the potential to enhance the rate at which your body consumes energy, causing you to spend more calories.
To promote weight loss and good health, a good ketogenic diet should consist of approximately 75 percent fat, 10-30 percent protein, and no more than 5 percent, or 20 to 50 grams of carbs consumed daily.
The 500-calorie diet plan recommends that you eat high-fat, low-carb items such as eggs, meats, dairy, low-carb vegetables, and sugar-free beverages to achieve your weight loss goals.
Make a point of avoiding overly processed foods as well as bad fats. Your daily caloric intake should not be more than 500.
Studies show that Ketogenic diets are beneficial in preventing and treating diabetes, cardiovascular disease, brain injury, cancer, epilepsy, Parkinson’s disease, and Alzheimer’s disease, among other diseases.
Research also suggests that the ketogenic diet may be as beneficial for weight loss as a low-fat diet in certain circumstances.
Furthermore, because the diet is so satiating, you can burn calories without counting them or keeping track of your food consumption.
However, following a 500-calorie ketogenic diet means you must keep track of the total calories you consume daily.
Because it is restrictive, you should only follow it under close medical supervision. Although you may be losing weight, you are at nutritional risk, leading to several health complications.
Healthy weight loss entails consuming a wide range of nutrients from different dietary sources, controlling food quantities, and burning excess calories than those you consume.
Sticking to this technique helps you to lose weight and keep it off. If you have any other underlying health conditions, it would be best to forgo the 500-calorie keto diet plan.
What Foods Should You Incorporate Into Your 500-Calorie Keto Diet Plan?
You can base your meals around the following foods as long as you keep your daily caloric intake to around 500.
Animal Protein
500 Calorie Keto Diet Plan – Animal Protein
- Red meat
- Chicken
- Turkey
- Ham
- Sausage
- Steak
- Salmon
- Mackerel
- Trout
- Tuna
- Eggs
Low Carb Vegetables
- Tomatoes
- Onions
- Peppers
- Leafy greens
Dairy
Dairy
- Grass-fed butter
- Heavy cream
- Cheddar cheese
- Cream cheese
- Mozzarella
- Blue cheese
- Goat cheese
Ensure that your cheese is not processed
Nuts and Seeds
- Walnuts
- Almonds
- Chia seeds
- Pumpkin seeds
- Flaxseeds
Healthy Oils
Healthy Oils
- Avocado oil
- Olive oil
Condiments
- Spices
- Herbs
- Salt
Avocados
Foods to Limit or Eliminate
- All fruits except berry portions such as strawberries
- All wheat-based grains and starches such as cereal, rice, and pasta
- Beans and legumes
- Root veggies and tubers such as sweet potatoes, potatoes, turnips, and carrots
- Salad dressings and condiments
- Sugary foods such as ice cream, soda, smoothies, fruit juice, candy, cake
- Processed vegetable oils
- Unhealthy fats
- Alcohol
Meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carb vegetables should make up most of your diet.
Simple 7-Day 500-Calorie Keto Diet Plan
500 Calorie Keto Diet Plan – Simple 7-Day 500-Calorie Keto Diet Plan
Now that you know the foods to include and those to eliminate or reduce from your 500-calorie keto diet plan, what would your diet plan look like?
Here is a sample printable 7-day meal plan to get you started. Ensure the calories you consume daily are around or slightly below 500.
Printable 500 Calorie Keto Diet Plan (PDF)
| Day | Breakfast | Lunch | Dinner | Snack (in between meals) |
|---|---|---|---|---|
| 1 | Fried eggs with and mushrooms | Avocado shrimp salad | Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini | Keto sushi bites |
| 2 | Veggie and egg muffins with tomatoes | A handful of nuts and celery sticks with guacamole and salsa | White fish cooked in olive oil with kale and toasted pine nuts | Keto-friendly snack bar |
| 3 | Egg, tomato, basil, and spinach omelet | Chicken salad with olive oil, feta cheese, olives, and a side salad | Cheese-shell tacos with salsa | Celery with salsa and guacamole |
| 4 | Omelet with avocado, salsa, peppers, onion, and spices | Ground beef lettuce wrap tacos with sliced bell peppers | Salmon with asparagus cooked in butter | Dark chocolate |
| 5 | Cream cheese pancakes with blueberries and a side of grilled mushrooms | Zucchini and beet “noodle” salad | Loaded cauliflower and mixed veggies | Olives |
| 6 | Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries | Low carb sesame chicken and broccoli | Spaghetti squash Bolognese | One hard-boiled or deviled eggs |
| 7 | Nut milk chia pudding topped with coconut and blackberries | Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with sliced strawberries | Pork chops with Parmesan cheese, broccoli, and salad | A handful of nuts or seeds |
Often, try to rotate your vegetables and meat over longer because each category contains a unique combination of nutrient content and health advantages.
Final Thoughts
Whether you are on a keto diet or not, following a 500-calorie diet is challenging. The diet is an extreme type of very low-calorie diet (VLCD) and demands you to dramatically restrict the quantity of food you consume to 500 calories daily.
However, it is also one of the most successful diet regimens for anyone who wants to lose weight quickly. Make sure to follow the diet under a physician’s supervision.
See Also