Things To Know About the 500-calorie Diet For Weight loss -A Sample Meal Plan, Benefits, and Health Risk



The 500-Calorie diet is a low-calorie diet (VLCD) that helps people to weight loss. Basically, a doctor or a nutritionist prescribes it to patients who have a high BMI and who have been suffering due to excess fat. 

From the above title and introduction, you may get the basic idea of today's article. Here we come up with an extreme level of a fat-burning diet plan that can help you to lose obesity. So don't be hurry, don't go anywhere. If you want to learn everything about the 500-Calorie diet you should read this completely. So swipe up and keep reading. 


◻️Before going to the main topic we want to clear you that this 500-Calorie diet plan should not be taken by anyone without the consultation of a doctor or a nutritionist. You should apply this plan to your daily routine only if it is prescribed by the doctor. 

◻️Pregnant and lactating women aren't allowed to follow this diet plan.

Table of Contents 

➡️Details About the 500-Calorie Diet Plan.

➡️Benefits of the 500-Calorie Diet Plan. 

➡️Food to eat on The 500-Calorie Diet 

➡️Food to Avoid on the 500-Calorie Diet 

➡️Health Risk 

➡️Final Verdict 

⚪About the 500-Calorie Diet Plan 

A healthy body provides you a sufficient amount of energy to do your work quite comfortably. But if your body isn't fit enough to do work comfortably then this 500- Calorie diet plan will become a boon to your life.

     A 500-Calorie diet is a very low-calorie diet (VLCD). From its name, it can be conceived that the 500-calorie diet restricts the daily calorie intake to 500 calories. It replaces the normal food routine with liquid supplements, meal replaces shakes and bar for a certain period. This 500-Calorie consumption will help your body use fat. This in turn will help you give up pounds. 


The 500-Calorie diet is beneficial for those who struggle with their fat. VLCD can be a unique option for them. Benefits of the 500-Calorie diet are :

🔸It assists in rapid weight loss. 

🔸It helps to restart your metabolism process. 

🔸It accelerates fat oxidation and helps you shed weight. 

🔸It Provides a fit and healthy body by reducing flab.

📣Important notes

Follow this VLCD only if your doctor or nutritionist prescribes you. 

⚪Food to eat on the 500-calorie diet plan 

As part of the 5:2 diet plan, you have to be on a low carb diet for two non-consecutive days in a week. But what exactly should you eat and in what amount? Let's find out. 

During that time you have to consume the following things 

🟤 Breakfast 

◽Breakfast options 1: Decaffeinated tea or skimmed milk or black coffee without sugar 

▫️Amount: 8 ounces. 

◽Breakfast option 2: Small banana + ricotta cheese 

▫️Amount : 1 banana + 1 medium bowl 

◽Breakfast option 3: Hard-boiled egg + wheat bread toast

▫️Amount: 1 for each 

◽Breakfast option 4: Decaffeinated tea or skimmed milk or black coffee without sugar 

▫️Amount : 1 cup + 4 tablespoons + 1 date 


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


◽Lunch option 1: Salad with a light dressing 

▫️Amount: 1 medium bowl 

◽Lunch Option 2: Vegetable soup made with cabbage, spinach, broccoli, or any leafy vegetable

▫️Amount: 1 Cup 

◽Lunch Option 3: Grilled chicken or Fish + Grilled broccoli and carrot

▫️Amount : 3 oz fish or chicken and ¼ cup veggies. 


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


◽Dinner Option 1: Egg white omelet with mushroom and spinach 

▫️Amount: 2 Eggs, 6 mushrooms, ½ Cup Spinach

◽Dinner Option 2: Chicken or Mushroom clear soup 

▫️Amount: 1 Medium bowl. 


Drink fresh water and If you feel hungry, and have a glass of coconut water or unstrained vegetable juice for the best result. 

Make a suitable meal plan from the above options. But make sure that you follow this diet plan after the consultation with a doctor or a dietitian. 

⚪Health Risk

▶️Metabolic changes 

Applying a very low-Calorie diet (VLCD) in your daily routine for a long period slows down metabolism. A study published in nutrition and metabolism showed that a sudden reduction in body weight due to a low-calorie diet plan reduces the resting metabolic rate. Thus when you get back to the original eating routine the ultimate result will be weight gain. 

▶️Nutritional Deficiency 

Eating according to a 500-calorie diet plan may lead to nutritional deficiencies. There is a significant reduction in the serum concentration of vitamin C, D, and zinc among fat people on a low-calorie diet for over 12 weeks. 

Specific groups of people may be at higher risk. Adults may have the highest chance to suffer from nutritional deficiencies.

▶️Muscles loss

Basically, people follow the very low-calorie dirty plan for reducing fat but sometimes it often seen that following this VLCD for a long period leads to muscle loss. 

VLCD plans can cause skeletal muscle loss. This will give you a slim-fat look and make your skin loose and droopy.

▶️The 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. 

▶️Development of Gallstones 

A study published in the international journal of obesity showed that following VLCD for over one year resulted in the formation of stones in the gall bladder which is quite dangerous. 

Thus VLCD increases the risk of developing gallstones.

⚪Who is not allowed to follow the 500-calorie diet plan?

Usually, doctors do not allow people with medical conditions to follow a VLCD. People having the following health aren't allowed to follow the plan-

🔸Kidney Disease 

🔸Heart Disease



⚪Food to avoid on the 500-Calorie Diet. 

▫️Processed foods like salami and sausages. 

▫️Canned veggies, fruit, etc.

▫️Dried Fruits

▫️Energy drink, soda, bottled fruit juice, etc. 


The 500-Calorie diet plan is something that is not appropriate for everyone. Their certain conditions are applied and we already have discussed all these things. But if you want this diet plan then consult with your doctor or dietitian. That means You should follow this only after the supervision of a doctor and a Dietitian.

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