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500 Calorie Diet Plan

Tilottama Chatterjee Nov 23, 2018
When compared to the recommended calorie intake of 2000 calorie per day, the 500 calorie diet certainly seems to be a dietary regimen based on calorie restriction. This write-up provides information about the pros and cons of this extreme diet.
By the time I'm thin, fat will be in. - Anonymous
In the days of yore, a diet was defined as 'the kind of food that a person, animal or community habitually eats', and that's exactly what a diet meant. Now, a diet refers more to a meal plan that's exclusively followed to promote weight loss.
There are good days in every diet, as there are bad days. There are days when you fall off the wagon, with days when the box of chocolate beckons with the promise of real true happiness for the 45 seconds that it stays in your mouth.
Anyone who has been thinking about following a diet would know that there are numerous options to choose from. There are diet plans to lose weight within different time frames. More often than not, individuals wanting to lose weight want quick results, and for that, they are willing to follow very low calorie diets.
The results vary, depending on how religiously the dieter has been following the diet. Concerns have been raised about very low calorie diets, as the dieter might end up feeling weak. In the following sections, we would provide a diet plan that limits the calorie intake to 500 calories in a day, along with its pros and cons.

500 Calorie Diet Meal Plan

The recommended daily calorie intake for young, moderately active women is 1800-2000 calories, and the recommended daily calorie intake for young, moderately active men in 2600-3000 calories. When you cut that calorific intake drastically, you're bound to lose weight.
Though following such a diet might help one lose weight, dieters often end up feeling weak, which is fairly obvious, since you're not giving your body much to work with. Also, dieters are likely to feel very hungry. And after a while, the body will begin to burn muscle tissue which is counter productive.
In addition, denying yourself food to almost starvation levels can pose significant health risks, complicated by nutrient loss and insufficient calorie intake. Having said that, some people, strangely enough, feel the benefits outweigh the risks.For those of you who'd like to take the plunge, a 500 calorie diet menu is listed next:


  • Tea, coffee, in any quantity, which can be consumed throughout the day. One spoonful of milk is allowed through the entire day. You can use saccharine or stevia as a sweetener.


  • Combine the four following options by choosing one of each: 100 g of skinless chicken breast, veal, lobster or shrimp, boiled or grilled without any oil or fat.
  • You can consume any one of the following: spinach, chard, chicory, tomatoes, celery, cucumber, asparagus, cabbage, beet greens, or onions
  • One breadstick or melba toast
  • One apple, orange, or half a grapefruit


  • The same options as lunch
The 500 calorie plan is also known as, for obvious reasons, the Very Low Calorie Diet (VLCD) , and is not recommended to begin with, and certainly not for the long haul. While you'll lose weight fast if you follow this diet, its myriad side effects can be multiplied manifold in case of those who continue with this calorie deprivation for any length of time.
If healthy weight loss is your goal (which is what it should be), then there are a number of ways to achieve this without subjecting yourself to such extremes. Do cut down calories, but ensure that your body receives adequate nutrition in the bargain, by following a balanced diet.
Get rid of unhealthy eating habits and exercise regularly. Before you start following this diet, consider the adverse effects that are associated with this diet.
Disclaimer: The information provided is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.