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The 500 calorie diet plan is a very low-calorie diet that may assist you in reducing weight. Doctors prescribe this diet to overweight clients who have a high BMI and excess fat.

Remember, this diet is not for pregnant as well as breastfeeding mothers. Finally, Here’s all you require to find out about the500 calories per day. Scroll below.

What is a 500 calorie diet plan?

Firstly, This diet is an extreme kind of low-calorie diet. Secondly, It substitutes the regular food routine with liquid supplements dish, replacements drinks bars for a specific duration.

This restricted calorie intake will assist your body to utilize the stored fuel resource, i.e., fat. Finally, If you maintain this diet plan properly, you will be able to lose extra pounds. The 500 calories diet plan is a type of 5:2 intermittent fasting plan. This diet plan involves heavy energy limitations for two non-gradual days of a week. Also eating 2000 calories other five days. Besides, This sort of modified diet can meet 20 – 25% of the energy requires on fasting days.

Researches revealed that hypocaloric periodic intermittent fasting might help overweight people slim down. Howsoever, these researches are undetermined, and also more research study is necessary to confirm these searching.

How much is in a 500 calorie meal?

Firstly, you can get the conception of how much (or exactly how little) a 500 calorie meal plan. When you think about the calorie count preferred foods. Secondly, the USDA computes that two fists of peanuts or a piece of pepperoni pizza contain around 250 calories. An apple includes less than 80 calories, while two pieces of deep-fried poultry added about 400 calories.

Finally, You have to figure out how many calories you burn down in a day. Following Harvard Medical School, a 180-pound person burns 72 calories sitting in a one-hour appointment.

How Much Is in a 500 Calorie Diet?

Sample 500 calorie meal plan for reducing weight

As a portion of the 5:2 diet routine, you have to be on a 500 calorie meal plan only for two days. But exactly what should you consume?


  • Decaffeinated Tea or Creamed Dairy or Black Coffee Without Sugar 8 Ounce
  • Little Banana + Ricotta Cheese 1 Banana+ 1 Bowl
  • Hard Steamed Egg + Wheat Bread 1 Each
  • Decaffeinated Tea or Creamed Dairy or Black Coffee Without Sugar 1 Mug + 4 Tbsp + 1 Piece Date

Tip: In case you feel hungry before luncheon, you can drink a mug of green tea.

A 500 Calorie Sample Meal Routine for Reducing Weight


  • Salad With a Light Dressing 1 Average Bowl
  • Blueberries as well as Greek Yogurt One Mug
  • Vegetable Soup Made With Cauliflower, Spinach, Broccoli, or Any Types of Leafy Veggies 1 Cup
  • Grilled Poultry or Fish + Baked Broccoli as Well as Carrot
  • 3 Oz Fish or Poultry and 1/4 Mug Vegetable.
  • Lettuce Twist With Fish/mushroom/chicken/ Tofu.
  • 1 Cover With 2 Oz Fish/poultry/mushroom/ Tofu.

Tip: Drink one mug of warm water 20 minutes before luncheon to avoid overweight.

A 500 Calorie Sample Meal Routine for Reducing Weight


  • Poultry or Mushroom Clear Soup 1 Average Bowl
  • Broccoli as well as Baked Turkey/tofu Tossed in Light Chili Garlic Oil One Average Bowl
  • Egg White Omelet Including Mushroom as Well as Spinach 2 Eggs, Half Cup Spinach, and Six Piece Mushrooms.
  • Stir-Fried Veggies Including Red Bell Pepper, Broccoli, Tofu, Carrots, and Beans 1 Cup + 1 Tsp Balmy Vinegar + Chili Flakes

Tip: Drink water properly. If you feel hungry, drink a mug of coconut water or unfiltered veggies juice.

You can select from these options and make a perfect, customized 500 calorie meal plan appropriate for you. Ensure you discuss it with your doctor or a dietitian before beginning a 500 calorie diet plan.

A 500 Calorie Sample Meal Routine for Reducing Weight

Health advantages of intermittent fasting

There are several studies on the 5:2 diet plan. Howsoever, there are lots of studies on periodic intermittent fasting generally, which reveal outstanding health advantages.

One vital benefit is that intermittent fasting appears to be easier to pursue than continual calorie limitation. Also, lots of researches have shown that different sorts of intermittent fasting may dramatically minimize insulin levels. One study revealed that the 5:2 diet created weight loss like usual calorie limitations. Additionally, a 500 calorie diet plan was effective at lowering insulin levels boosting insulin level of sensitivity.

The 4:3 diet might help you reduce insulin resistance, seasonal allergies, asthma, menopausal hot flashes, and many other things.

There was randomized regulated research study in both ordinary weight and overweight persons. This study revealed significant enhancements in the team doing 4:3 fasting.

After 12 weeks, the fasting team had

  • Decreased body weight by over (5 kg) 11 pounds
  • Decreased fat by (3.5 kg) 7.7 pounds with no variation in muscle
  • Minimize blood points of triglycerides by 20%
  • LDL particle dimension, which is a good idea
  • Minimize the level of CRP, a vital marker of inflammation

How to consume on intermittent fasting days

There is no regulation wherefore or when to consume on intermittent fasting days. Some people operate best by starting the day with a little breakfast. While others discover it best began to consume as late as possible.

Typically, there are two dish patterns that people adhere to:

  • Three tiny meals: Usually breakfast, luncheon, and supper.
  • Two slightly larger dishes: luncheon and supper.

Because calorie intake is restricted to 550 calories for women and 650 calories for men. It makes sense to utilize your calorie budget sensibly.

Try to concentrate on healthy, high fiber, lean protein foods that will certainly make you feel complete. Without eating too many calories. Sups are a terrific option on fast days.

Here are a couple of examples of foods that might be suitable for fast days:

  • A Bountiful Portion of Veggies
  • All-natural Yogurt With Berries
  • Steamed or Baked Eggs.
  • Grilled Fish or Sterile Meat
  • Cauliflower Rice
  • Soups, for Example, Tomato, Cauliflower, or Veggies
  • Low-Calorie Mug Soups
  • Black Coffee
  • Tea
  • Normal Water

There is no difference in, appropriate method to consume on intermittent fasting days. You need to experiment and regard what works perfectly for you.

How to Consume on Fasting Days


The primary benefit of a 500 calorie diet plan is that it assists with fast weight loss. According to a VLCD can help rebuild your metabolism. It increases fat oxidation, aiding you to shed weight (four). It is best for those who need to slim down to stop health risks. Check out our 1500 calorie diet for weight loss with one week meal plan that has low health risks.

But suppose you get on this diet plan though you don’t need to? Or What if you are on the 500 calories per day for three weeks. Even more without discussing it with a medical professor? Here’s what might happen.

Health risks

Nutritional deficiencies

According to the 500 calorie diet plan for lengthy leads to nutritional shortages. A research study released in the Nutrition Journal revealed that a few calorie diet formulas cause micronutrient deficiencies.

There was an effective reduction in the serum intentness of zinc, vitamin c, and vitamin D amongst overweight people. On a few calorie diets for up to 12 weeks.

Few calorie diets can cause exhaustion, nausea, diarrhea, menstrual abnormalities, and hair loss. The absence of fiber in this diet plan can additionally cause constipation. It reduces the effectiveness of the body’s immune system and rehashes your body prone to various disorders.

Muscle mass loss

A 500 calorie diet plan can additionally put you at risk for muscle loss.

At first, muscle loss might seem as you are losing the extra weight but, not all weight misbehaves. To keep your body fit and healthy, you have to able to build muscle mass. A healthy diet can burn fat, not muscle mass.

Decline on bone mass

A study revealed that low-calorie diet plan-induced weight loss is associated with a loss of bone weight. An additional research study on 48 adults exposed that calorie limitation decreased bone mineral thickness and bone mass.

Metabolic adjustments

An additional health risk to remember when stirring a 500 calorie diet plan is that your metabolic rate will transform. When you lower the number of calories you consume for a long enough period. Different calorie constraints for an extended period will cause a slower metabolic system.

It can guide you to melt fewer calories. Moreover, when you lose weight, you then need more calories to maintain your newish weight than you needed for your actual weight.

Risks of deficiencies

The vital risks related to a 500 calorie diet plan relate to minerals and vitamin shortages. Vitamin and mineral shortages can bring about several illnesses. Most people may not meet their nutrient requirements if they consume less than 1200 calories a day.

For example, following the Mayo Clinic, whether your diet does not have the mineral zinc. Which remains in beef, and pumpkin seeds, you have to suffer hair fall.

Low iron consumption can conduct to anemia, while persistently reduced intake of vitamin D and calcium. This can cause osteoporosis later in life. Whether you don’t have enough of the vitamin you could be in danger of a heart attack. This happens because of stopped-up arteries. Always take into consideration the complete dietary of the foods you consume, not just their calories.

Increment of gallstones

According to a low-calorie diet plan can increase the danger of establishing gallstones.

A research released in the Public Journal of Obesity revealed that VLCD for one year caused cholelithiasis (the structure of the stones in the gall bladder). Much of the adults needed to go through cholecystectomy (mitigation of the gall bladder).

Who can follow a 500 calorie diet?

People who have a BMI of over 30 must follow a low-calorie diet plan. Under the proper guidance of a nutritional expert or a doctor.

Who should avoid a 500 calorie diet?

Typically, doctors do not grant people with medical conditions to accord a VLCD. It is a good idea not to accord to any calorie limited diet under the accordant to medical conditions:

  • Heart Disease
  • Diabetes
  • Kidney Conditions
  • Gout Pain
  • Gallstones

There are plenty of foods which reduced in calories. Known as zero-calorie or low-calorie foods or drinks but are dangerous to the body. Therefore, you must have the concept of what to consume and avoid if you maintain a 500 calorie diet plan.

Foods you can eat on a 500 calorie diet

you can eat non-starchy veggies like carrot, broccoli, beetroot, lettuce, cabbage, and parsnip. These are reduced in calories and also filled with nutrition. They will help you reduce weight without placing your health and at dangers.

  • Salads, and sautéed. These reduce the breaking of useful enzymes and also phytonutrients
  • Milk and yogurt. healthy fats versions are extra nutrition that will help maintain hunger away
  • Fruits and fruit juices. Ensure that you don’t eat rich GI foods like pineapple, grapes, and mangoes
  • Precooked poultry and shrimps
  • Pre-washed vegetables

Below, the chart of foods you need to prevent while on the 500 calorie diet plan.

Foods to Consume in a 500 Calorie Diet

Foods you can’t eat on a 500 calorie diet

  • Fast Food
  • Canned Veggies, Canned Fruits, Soft Drinks
  • Bottled Fruit Juices
  • Dried Out Fruits
Foods You Can't Eat on a 500 Calorie Diet

Overall, 500 calories per day are not perfect for everyone. You need to follow it only under the advice of a dietitian or a doctor. While according to a VLCD can help lose weight momentarily (if compiled with momentarily). It can cause health dangers over time. Therefore, practice diet control and guide a healthy way of life to slim down progressively.

It’s always good to consult a dietitian first. You can browse the internet and get more ideas too. This is an important life decision so do not take it lightly. Make sure to eat food that are essential. It’s ok if you go few hundreds calories over board from time to time.

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