Diet of 500 Calories A Day: Things To Know

diet of 500 calories a day - Health Perfecto

With so many various nutrition plans to choose from, you can be sure to get the results you want in the most convenient way possible. If you want to lose weight healthily while aiming at your target weight, the Mediterranean diet is a good option. Some people recommend sticking to a “diet of 500 calories a day” if they wish to lose weight quickly. It’s vital to remember, though, that no matter what the outcome, you should always prioritize your well-being and health.

Whilst thinking of a faster weight loss plan, you should also consider your health. A well-balanced food plan and frequent exercise are essential for healthy weight loss. Proteins, complex carbohydrates, unsaturated fats, necessary vitamins, and minerals should all be included in your diet. 

According to nutritionists, an average adult male should consume around 2500 calories per day, while an average adult woman should consume around 2000 calories per day, therefore consuming 2000 and 1500 calories, respectively, is likely to result in weight loss. The idea here is that You must burn more calories than you consume to lose weight or you consume fewer calories to lose weight. So which is the best option?

Well, before I get too ahead of myself, what exactly is a “diet of 500 calories a day”?

What is a “Diet of 500 calories a day” (500-calorie diet) ?

diet of 500 calories a day

“Diet of 500 calories a day” commonly known as the “500-calorie diet”, is a diet plan that restricts calories to 500 per day, which is roughly 20% and 25% for the daily recommended intake for men and women respectively. The diet has an upper limit of 800 calories per day.

Very-low-calorie diets, such as the 500-calorie diet, are referred to as such (VLCD). VLCDs have been prescribed by doctors for many years to address certain diseases, but eating so little comes with hazards.

Doctors usually make use of a “Diet of 500 calories a day” for obese patients who are unable to undergo bariatric surgery.

Before bariatric and laparoscopic surgery, Doctors and surgeons often make use of VLCDs. Surgical time, blood loss, and the risk of complications can all be reduced by losing weight.

VLCDs plans are done at least two meals a day. VLCDs meal plan substitutes other regular meals with other food substitutes such as beverages, smoothies, and prepared food bars for meals. VLCDs are designed for those who are severely overweight and have tried numerous diets without success.

This diet is potentially harmful and should be followed under medical care.

“Diet of 500 calories a day” is often practiced using the 5:2 intermittent fasting strategy that entails severely restricting calories for two non-consecutive days of the week and eating 2000 calories for the remaining five days. On fasting days, this form of an adjusted meal can meet 20-25 percent of energy requirements.

Is the 5:2 diet good for you?

diet of 500 calories a day

As part of the recently popularized 5:2 intermittent diet strategy, a large number of people follow a 5:2 strategy when executing a “Diet of 500 calories a day”. You follow this approach by eating a balanced Mediterranean-style diet of roughly 2000 calories five days a week and then restricting yourself to 500 low-carbohydrate calories the other two days. Usually, the two “fasting” days are not consecutive.

Fans of the 5:2 diet claim that it can help you lose weight while also extending your life span and protecting you from ailments like heart disease, Alzheimer’s, and cancer. Fasting, on the other hand, can have some unpleasant side effects, including dizziness, loss of energy, irritability, headaches, and difficulty sleeping, so be prepared.

What To Eat On a “Diet of 500 calories a day”?

Because calorie consumption is restricted, 500 calories for women and 600 calories for men, it’s important to make the most of your calorie allotment.

Focus on foods that are nutritious, high in fiber, and high in protein to keep you full without consuming too many calories.

On fast days, soups are a fantastic alternative. They may make you feel fuller than the same ingredients in their natural form or foods with the same calorie content, according to studies

Here are some examples of items that could be eaten during a fast day:

  • Large quantities of vegetables
  • Cauliflower rice
  • Natural yogurt
  • Soups
  • Eggs that have been boiled or baked.
  • Fish grilled on the grill or lean meat
  • Cup soups that have low calories
  • Black coffee
  • Water that is either still or sparkling
  • Tea

On fasting days, there is no one-size-fits-all approach to eating. You’ll need to experiment to see what works best for you.

Foods to Stay Away From On A “Diet Of 500 Calories a Day”

diet of 500 calories a day


The following foods are not allowed on the “Diet of 500 calories a day”-

  • Foods in cans
  • Fruits that have been dried
  • Foods that are high in sugar such as desserts, baked sweets, candies, cakes, pastries, etc.
  • Foods that have been processed 
  • Sweetened Drinks.

The “Diet of 500 calories a day” Risks and Damage

Diet of 500 calories a day

For many people, the “Diet of 500 calories a day” is not a viable option due to its excessive calorie restriction. It is recommended that you avoid this diet, If you have Diabetes, Heart disease, Thyroid disease, Gout, Kidney disease, and Gallstones. Even if you haven’t had any of the aforementioned health issues, you should also be aware of the potential risks and dangers this diet plan encompasses.

  1. The possibility of nutritional deficits
  2. Increased rate of Lack of Healthy fats such as fatty acids and fat-soluble vitamins A, D, E, and K
  3. Bone health may deteriorate.
  4. Gallstones are more likely to form as a result of it.
  5. Possibilities of slowing metabolism in the body.


For persons with obesity, a 500-calorie diet may be effective in the short term or as a preventative approach.

People who are only trying to lose weight, on the other hand, should strive to make long-term dietary and lifestyle adjustments, such as increasing their vegetable intake at all meals.

Instead, they could try the 5:2 diet, time-restricted eating, or ADF.

The 500-calorie diet should not be followed for longer than a doctor recommends.

If you feel this diet plan is not for you, you can try checking some of our articles on weight loss



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