The 500-Calorie Diet for Weight Loss a Sample Meal Plan, Benefits, and Health Risks

Keeping a close eye on your calorie intake could be the catalyst you need to lose weight.

Specialty: Clinical Nutrition

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has vast experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the President... more

  • What Is The 500 Calorie Diet Plan?
  • A 500-Calorie Sample Meal Plan For Weight Loss
  • Benefits
  • Health Risks
  • Who Can Follow The 500-Calorie Diet?
  • Who Should Avoid A Very Low-Calorie Diet?
  • Foods To Eat On The 500-Calorie Diet
  • Foods To Avoid On The 500-Calorie Diet

What Is The 500 Calorie Diet Plan?

The 500-calorie diet is an extreme form of a very low-calorie diet, i.e., it is extremely low in calories. It replaces the normal food routine with liquid supplements, meal replacement shakes, and bars for a specific period (1).

This restricted calorie consumption will help your body use the stored fuel source, i.e., fat. This, in turn, will help you shed pounds.

This is a type of 5: 2 intermittent fasting plan that involves severe energy restriction for two non-consecutive days of a week and consuming 2000 calories on the other five days. This type of modified diet can fulfill 20-25% of energy needs on fasting days (2).

Studies showed that hypocaloric intermittent fasting could help overweight and obese individuals lose weight. However, these studies are inconclusive, and more research is needed to confirm these findings (3).

Note: Follow this very low-calorie diet (VLCD) only under the supervision of a doctor or a nutritionist.

A 500-Calorie Sample Meal Plan For Weight Loss

As part of the 5: 2 diet plan, you need to be on a low-carb diet for two days. But what exactly should you eat?

1. Breakfast

Tip: If you feel hungry before lunch, you can drink a cup of green tea without sugar.

2. Lunch

Tip: Drink a glass of lukewarm water 20 minutes before lunch to avoid overeating.

3. Dinner

Tip: Drink water, and if you feel hungry, have a glass of coconut water or unstrained vegetable juice.

You can choose from these options and create an ideal, customized diet plan suitable for you. Make sure you consult your doctor and dietitian before starting this diet.

What are the benefits of the 500-calorie diet? Find out in the next section.

Benefits

The main benefit of the 500-calorie diet is that it aids rapid weight loss. Following a VLCD can help revamp your metabolism. It accelerates fat oxidation, helping you shed weight (4). It is great for those who need to lose weight to prevent any health risks.

But what if you are on this diet even if you dont need to? Or what if you are on a 500-calorie diet for three weeks or more without being supervised by a doctor? Heres what may happen.

Health Risks

1. Nutritional Deficiencies

There was a significant reduction in the serum concentration of vitamin D, vitamin C, and zinc among obese people on a low-calorie diet for over 12 weeks (5).

Low-calorie diets can cause nausea, fatigue, diarrhea, intolerance to cold, menstrual irregularities, and hair loss. Lack of fiber in the diet can also cause constipation. This decreases the efficiency of the immune system and makes your body vulnerable to various ailments.

[Read: Is The Daniel Fast Diet Healthy]

2. Muscle Loss

Do you want to lose weight? Then, lose fat, not muscle. If you are on a VLCD for a prolonged period, you will start losing muscle mass instead of fat mass.

A very low-calorie, low-carbohydrate, low-protein diet can cause skeletal muscle loss (6). This can give you a slim-fat look and make your skin loose and droopy.

3. Metabolic Changes

Following a very low-calorie diet for a long period slows down metabolism. This ultimately leads to weight gain when you return to the original eating pattern.

4. Decrease In Bone Mass

Weight loss due to following a calorie-restricted diet for a long time decreases bone mineral density and weakens bone strength (8).

A study showed that low-calorie diet-induced weight loss is accompanied by a loss of bone mass (9). Another study on 48 adults showed that calorie restriction (CR) reduced bone mineral density and bone mass (10).

5. Development Of Gallstones

Following a very low-calorie diet (500 calories) can increase the risk of developing gallstones.

6. Deficiency Of Healthy Fat

A low-calorie diet is devoid of healthy fats to restrict unnecessary calorie intake. Consuming healthy fats in controlled portions provides satiety and helps you stay healthy (12).

Following a very low-calorie diet with restricted healthy fat intake reduces the absorption of fat-soluble vitamins, leading to deficiency (13).

You may be wondering who can follow this diet and who should avoid it. Find the answers below.

Who Can Follow The 500-Calorie Diet?

People with a BMI of more than 30 (from obesity grade I to grade III) should follow a very low-calorie diet under the proper supervision of a doctor or a nutritionist.

Who Should Avoid A Very Low-Calorie Diet?

Generally, doctors do not allow people with medical conditions to follow a VLCD. It is advisable not to follow any calorie-restricted diet under the following clinical conditions:

  • Heart disease
  • Diabetes
  • Kidney diseases
  • Gout (accumulation of uric acid in joints)
  • Gallstones

There are a lot of foods that are low in calories or marketed as low or zero- calorie drinks or foods but are harmful to the body. Hence, you should have a clear idea of what to eat and avoid if you are on the 500-calorie diet.

Foods To Eat On The 500-Calorie Diet

Heres the list of foods you must avoid while on the 500-calorie diet.

Foods To Avoid On The 500-Calorie Diet

The 500-calorie diet plan is a very low-calorie diet that is effective in rapid weight loss. It helps boost metabolism and promotes fat oxidation, causing you to lose some pounds within no time. This diet is usually recommended for those with obesity. People who have diabetes, heart and kidney diseases, or gout must avoid it. This diet should only be followed under the supervision of a doctor or a dietitian. Following it for more than a week may result in nutritional imbalances, weakened immunity, fatigue, weakness, hair loss, and gallstones. So, practice caution.

Frequently Asked Questions

How many pounds will I lose if I eat 500 calories a day?

Following a VLCD (500 calories per day) can help you reduce 15-20 pounds in a month.

How much weight can you lose per week on the 5: 2 diet?

The 5: 2 diet plan can help you lose 5-7 pounds in a week, depending on your body type.

What recipes can I include in a 500-calorie diet?

Foods that are loaded with low-calorie vegetables and fruits can be included in a 500-calorie diet. You can make vegetable soup, vegetable salad, fruit salad with low-fat yogurt, or a portion of grilled chicken or fish with grilled veggies for lunch or dinner to satisfy your hunger pangs.

Can I follow a 500-calorie diet for 3-4 weeks?

Following a very low-calorie diet (500 calories) for more than a week makes your body weak and lowers your immunity and productivity. Hence, it is important to consult your doctor and dietitian before following a VLCD for a long time.