You’ve likely heard of the term “going on a diet” before. Maybe you’ve even tried a “diet” yourself at some point in your life. But what are diets really and what do they do? In simple terms, a diet is a structured eating plan that is designed to help you lose weight, reduce your body fat, or improve your health in some other way. So, Have you ever wondered how a person can go on a diet and lose weight without feeling hungry, or how those who only eat 500 calories a day can maintain their weight?
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It may seem impossible, but with the right diet, it is entirely possible. Today, we wanted to talk about a very popular diet, the 500 Calorie Diet. This diet is exactly as it sounds — you eat only 500 calories a day.
What is a 500-calorie diet? A 500-calorie diet is a diet that restricts your calorie intake to 500 calories per day. This is a very low-calorie diet and is often used as a quick way to lose weight. It is also sometimes called a calorie-restricted diet or a low-calorie diet.
This strategy calls for you to consume a balanced diet that includes veggies, fresh fruits, nuts, cereals, grains, etc of roughly 2000 calories five days a week and then limit yourself to 500 low-carbohydrate calories the other two days. Typically, the two “fasting” days are not consecutive. For sure this is a very extreme option to opt for, mostly opted by people who are at risk of health concerns due to obesity or being overweight.
This kind of meal plan or diet plan is also called VLCD, which is a very low-calorie diet. This includes the replacement of your regular diet schedule (2000 calories a day for women and 2500 calories for men) with an extremely low-calorie diet which contains only 500 to max 1000 calories a day.
Table of Contents
- WHO CAN FOLLOW THIS?
- WHO SHOULD AVOID IT?
- HEALTH RISKS
- WHAT ONE CAN EAT
- When on a 500 Calories Diet But You Know What To Avoid?
- Example of Meal Plan for VLCD
- Frequently Asked Questions (FAQs)
WHO CAN FOLLOW THIS?
Don’t try this not if you are looking for a way to lose weight faster and see quicker results! This is a big NO-NO because it has health risks too which we will discuss later on.
If your doctor determines that losing weight is vital for you, he or she will prescribe a 500-calorie diet. They accomplish this by assessing your overall health concerns against the dangers and probable repercussions of extreme calorie restriction.
For your health safety do not try this until your doctor has not prescribed a 500-calorie diet. A diet like this comes with hazards and precautions. While on this diet, you should be supervised by a doctor.
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WHO SHOULD AVOID IT?
If one has certain medical issues, one should not try this kind of diet. These clinical issues are mentioned below
- Kidney diseases
- Gout (accumulation of uric acid in joints)
- Heart disease
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One of the most common dieting strategies is to consume 500 calories less than your daily recommended amount. This can result in a significant calorie deficit, which is intended to lead to weight loss. However, cutting 500 calories a day is not as easy as it may seem. It requires a lot of planning and foresight, which can be difficult for people who are used to eating whatever they want without much thought.
1. Nutrition Deficit
When you cut your calories, your body naturally cuts back on certain processes to survive. However, when you consume less food, you may not be getting the adequate nutrients your body needs to function at peak performance. This can lead to many health problems, including fatigue, decreased immunity, and even weight-related issues. This is where a nutritional deficiency comes into play. Also, The blood concentrations of vitamin D, vitamin C, and zinc were significantly lower in obese adults who followed a low-calorie diet for more than 12 weeks.
2. Decrease in Bone Mass When on VLCD
As people reduce their calorie intake, the body adapts by decreasing the size of the muscles and bones to ensure that the body receives enough energy to carry out its basic functions. As a result of this, people can experience a decrease in bone mass. This is particularly apparent in women, as estrogen is required for the maintenance of bone mass. In men, however, decreased estrogen production can lead to osteoporosis, premature aging, and an increased risk of bone fractures.
Going on such a diet may lead to the risk of the development of gallstones. These are hardened deposits of the digestive fluid in the gallbladder.
4. Health Fat Deficient
To limit needless calorie consumption, a low-calorie diet is devoid of beneficial fats. Consuming healthy fats in moderation offers satiety and aids with weight management. An extremely low-calorie diet with limited healthy fat consumption limits the absorption of fat-soluble vitamins, resulting in a shortage.
5. Changes In Metabolism
Eating a low-calorie diet can cause your metabolism to slow down. On a low-calorie diet, your body burns fewer calories and, as a result, you tend to gain weight faster than usual when you return to a normal diet. This is because your body is less able to burn off the calories you eat, which results in weight gain. Some people claim that following a low-calorie diet can help you lose weight, but in general, this is not the case.
6. Loss Of Muscle
Lose fat, not muscle, when dieting. If you follow a VLCD for an extended length of time, you will begin to lose muscle mass rather than fat mass. Skeletal muscle loss can be caused by an extremely low-calorie, low-carbohydrate, low-protein diet. This might give you a “slim-fat” appearance and cause your skin to become loose and saggy.
WHAT ONE CAN EAT
Broccoli, carrot, beetroot, scallions, cabbage, lettuce, and parsnip are examples of non-starchy vegetables. These are high in nutrients plus low in calories too. They will force you to reduce weight without endangering your health.
Salads, sautéed, stir-fried, and blanched foods are all options. These reduce the disruption of important enzymes and phytonutrients.
Yogurt with full-fat milk.
Fruits and freshly squeezed juices Make an effort to avoid high GI foods such as mangoes, pineapple, and grapes.
Salad dressing made with olive oil, lime juice, salt, and pepper.
Chicken and shrimp are already cooked.
Many items are low in calories or advertised as low or zero-calorie drinks or snacks, however, they are damaging to one’s health. As a result, if you’re on a 500-calorie diet, you should have a good notion of what to consume and what to avoid.
When on a 500 Calories Diet But You Know What To Avoid?
Foods that have been processed, such as sausages and salami.
Canned vegetables and fruits, for example.
Energy drinks, soda, and fruit liquids in a bottle
Cake, pastries, pancakes, and sweets are examples of sugary foods.
Example of Meal Plan for VLCD
- EXAMPLE 1
Breakfast: Non-fat yogurt only1 bowl serving. Calories count: 137
Lunch: Carrots serve only 2 cups. Calories count: 172
Dinner: Easy hard-boiled eggs.Calories count: 143.
- EXAMPLE 2
Breakfast: whole wheat toast only1 served. Calories count: 71.
Lunch: 2 bananas. Calories count: 210.
Dinner: Tomato soup with only 1 serving. Calories count: 200.
This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.
Frequently Asked Questions (FAQs)
Question 1. What to eat on 5:2 intermittent fasting?
Answer: Prefer a combination of food that contains a total of 500 calories. Like Tomato soup, 2 cups of carrot or 2 boiled eggs or some mixture of veggies with soya sauce is also a good option you can opt for.
Question 2. How much weight can I lose with a diet plan?
Answer: If you go for VLCD, you may lose up to 0.1 kilograms or 1 pound in a week. But it is difficult to follow.
Question 3. How can I survive on VLCD?
Answer: Please do not opt for this until and unless prescribed by a doctor as this can be risky for your health too.
Question 4. Can one follow a 500-calorie diet for 3-4 weeks?
Answer: An extremely low-calorie diet (500 calories) for more than a week weakens your body and decreases your immunity and productivity. As a result, it is critical to consult your doctor and a nutritionist before embarking on a long-term VLCD.
Question 5. How much weight will I lose eating 500 calories a day for two weeks?
Answer: A calorie deficit diet can help you lose up to five kilograms in a week, while doctors recommend aiming for 1-2 kg each week. The idea is to maintain the body in fat-burning mode by combining restricted food with increased physical activity.
Question 6. What is the best way for me to burn 1500 calories each day?
Answer: The 1,500-calorie diet is a weight-loss diet that people may try. People who eat fewer calories and exercise consistently can produce a calorie deficit, which can contribute to weight reduction. Some people may opt to limit their daily calorie consumption to 1,500.