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Effective Ways to Burn 600 Calories a Day Weight Loss: All in One Shot

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Do you wish to burn 600 calories every day? Just keep moving forward with great energy.“Is burning 600 calories a day good?” and how is it possible? Here you will get all your answers in one go.

Losing weight is always a matter of concern and doubt for several people. Unfortunately, despite reading many articles about weight loss, several people still lose weight by following the wrong way such as fasting or taking medicine. The best among all ways to lose weight is to exercise regularly and have a properly balanced diet.

Must Read: Burn 1500 Calories a Day

Following a diet of 600 calories, a day can be difficult, especially for those of us who require a lot of food to stay active. Fortunately,  we always have an option i.e exercise to help us burn off any extra calories we consume during the day.

3 Important Factors Before Starting to Burn 600 Calories a Day Weight Loss Process

According to analysis, weight loss is combined with a healthy diet and exercise to form a caloric deficit. If you’re inquisitive about burning 600 calories daily but not losing weight, this section won’t allow you to down. Here area unit some basic items you may note before moving into your weight loss arrangement.

1. Calories

Calories continuously play an important role in weight loss. A caloric deficit is made after you burn a lot of calories than you consume. you will reach this through physical exercise a lot often, proscribing your food consumption (not fasting), and choosing healthy food and drink decisions. This suggests you may eat some food that features a substantial nutrition rate but not several calories or fat.

When you generate a caloric deficit, your body currently breaks down the fat accumulated in your body and transforms it into polysaccharides. Produce this deficit step by step to permit your body to regulate the changes.

2. Loss rate

In general, a healthy pace of weight reduction is one to two pounds per week or four to eight pounds per month. Yet, what percentage pounds area unit 600 calories? A pound of fat has three,500 calories. Thus, if you exercise a lot to burn 600 calories daily with a similar ingestion habit, you may lose nearly two-tenths of pounds per day and a pound hebdomadally. That means you lost around five pounds in a very month. That’s a perfect range.

3. Nutrition

As mentioned before, your 600-calorie exercises can solely assist you to shed roughly five pounds every month if you furthermore may follow a healthy ingestion arrangement. If you eat too several calories, you won’t produce the caloric deficit needed for fat reduction. Thus, the tip is to select the food with nutrition and low calories, for example:

  • Crunchy vegetables
  • Whole grains
  • Almonds
  • Sunflower seeds
  • Eggs
  • Fish
  • Greek yogurt
  • Chicken breast

Must Read: How to Lose 15 Pounds in a Month

600-Calorie Diet

Half the year is already down, and summer is already here, but you still don’t have achieved your New Year’s resolution to burn those extra pesky pounds. Might be you have added a few more kilograms during the lockdown, and you are hunting for a quick fix. Can the 600-calorie diet be the answer to your prayers? Can this strict diet plan help you fit into those tight jeans? Let us explore more.

What is the 600-Calorie-a-Day Diet?

A 600-calorie diet is another form of intermittent fasting.  For all those who are unfamiliar with IF, aka intermittent fasting, a diet regimen that revolves around brief periods of fasting, where you’re not allowed to eat at all or eat very few calories, and other periods of unrestricted food consumption. While this form of dieting has been known for years, it was popularized in the early and mid-2010s by three famous personalities –  Dr. Michael Mosley, Kate Harrison, and Dr. Jason Fung.

This 600 diet is also termed the 5:2 diet in the intermittent fasting locality. This diet plan includes eating regularly for five days and eating very little for the other two days of the week.

Two very significant points to note about the 5:2 diet are that,

  • The fasting days are not successive. You don’t eat well from Monday to Friday and then only have 600 calories on Saturday and Sunday. You need to space out your fasting days. For instant, fast on Wednesday and Saturday.
  • This is not a ‘true fast.’ Fasting mostly means no food within the consecutive days or hours of the fast; however, you could still eat on your fasting days in this 600-calorie diet. The only difference would be that you will be having about a quarter of your usual calorie intake.
  • This  5:2 diet plan restricts women to having 500 calories while men can only consume 600 calories.

How Healthy is This 600-calorie diet?

It is quite a healthy diet. this is often a result of its not being as restrictive because of the 20:4 intermittent abstinence or as unpleasant because of the juice, single food, or paleo diet. The most effective half is that you simply don’t ought to worry about reckoning calories or macronutrients apart from on 2 days. But, it’s not safe for everybody.

  • Persons discouraged from attempting the 5:2 or 600-calorie diet embody People with low glucose
  • Anyone susceptible to vertigo
  • Children, pregnant or breastfeeding ladies
  • Anyone with Associate Nursing health problems like polygenic disease, cardiovascular disease, under-pressure medication, or any chronic malady.
  • Anyone with a history of Associate in Nursing disorder.
  • Adolescents also are discouraged from occurring the 5:2 diet or the other style of intermittent abstinence. Remember, you must invariably consult your doctor before you begin a brand new diet or elbow grease program.

Sample of a 600-Calorie Diet Plan

If you’re at a loss and speculative about what a 600-calorie diet menu sounds like, here are some samples of meals and snacks that you simply will wear on either of your abstinence days. You could go for all the options or could select as per your preference.

Option 1

  • Breakfast – Oatmeal
  • 234 g of overdone oatmeal. confirm to cook your oats with simply boiling water. don’t add any reasonable milk (regular or plant-based).
  • Calories: 158. Fat: 3.2 g, Carbs: twenty-seven g, Protein: half a dozen g
  • Dinner – a preserved paprika dish with cod & peas (18)
  • 1 tbsp colza oil, 1 onion, two garlic cloves, 100g brown basmati rice, one tsp turmeric, one tsp preserved paprika, 500ml vegetable broth, one giant red pepper, giant courgette, 125g frozen peas, 300g pack skinless Atlantic cod, 1/3 tiny pack parsley, 1/2 lemon
  • Calories: 481. Fat: ten g, Carbs: fifty-five g, Protein: thirty-eight g
  • Total calories for the day = 638

Option 2

  • Breakfast – inexperienced Smoothie
  • 40 metric capacity unit of coconut milk or milk, seventy-five metric capacity unit of water, one tbsp juice, fifteen g frozen spinach, one tsp contemporary grated ginger
  • Calories: eighty-two. Fat: eight g, Carbs: three g, Protein: one g
  • Dinner – Broccoli and cauliflower gratin with sausage 1⁄6 leek, 1⁄6 yellow onion, seventy-five g broccoli florets, forty g cauliflower florets, seventy-five g sausages, ten g butter, 1⁄3 tbsp urban center mustard, forty metric capacity unit soured cream, twenty-five g chopped cheese, 2⁄3 tbsp contemporary thyme or dried thyme, salt, and pepper.
  • Calories: 498 Fat: forty-two g Carbs: twelve g, Protein: eighteen g
  • Total Calories for the day: 580

Option 3

  • Breakfast – bread (14)
  • For the bread – forty g almond flour, twelve g ground Spanish psyllium husk powder, 1/2 tsp leaven, 1/4 tsp ocean salt, 1/2 tsp acetum or vino vinegar, sixty metric capacity unit boiling water, 3/4 ovalbumin.
  • For spread – thirty g butter, 1/4 minced garlic, 1/2 tbsp finely cut contemporary parsley, and 1⁄8 tsp of salt.
  • Note that the on top of measurements create 5 garlic breadsticks. you must eat just one slice of bread.
  • Calories: ninety-four. Fat: nine g, Carbs: one g, Protein: two g
  • Lunch – Low-carb coconut pancakes (15)
  • 1 1/2 eggs, 1/4 pinch salt, 1/2 tbsp liquified oil, fifty metric capacity unit coconut milk, fifteen g coconut flour, 1.1 g leaven, butter, or oil for preparation
  • Calories: 289. Fat: twenty-four g, Carbs: three g, Protein: twelve g
  • Dinner – Caprese Snack
  • 50 g cherry tomatoes, fifty g cheese balls, 1/2 tbsp inexperienced pesto, salt, and pepper
  • Calories: 218. Fat: seventeen g, Carbs: three g, Protein: fourteen g
  • Total Calories for the day: 601

Option 4

  • Breakfast – Low-carb cheese with herbs
  • 50 g cheese, 1/2 tsp oil, thirty metric capacity unit contemporary parsley or basil, 1/4 garlic, 1/4 tsp lemon peel, salt, and pepper. one celery stalk or different vegetables like carrots, cucumber, or bell pepper.
  • Calories: 230. Fat: twenty-two g, Carbs: four  g, Protein: four g
  • Dinner – Low-carb cauliflower hash browns
  • 110 g cauliflower, 3/4 egg, 1⁄8 grated yellow onion, 1/4 tsp salt, 1/2 pinch pepper, and thirty g butter, for frying.
  • Calories: 282. Fat: twenty-six g, Carbs: five  g, Protein: seven g
  • Total Calories for the day: 512

It will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, electric challenges, and far a lot of.

Option 5

  • Breakfast – One three-inch diameter apple
  • Calories: ninety-five. Fat: 0.3 g, Carbs: twenty-five g, Protein: 0.5 g
  • Lunch – Spicy Beans and Rice (3)
  • 1/4 cup water, one tablespoon and one teaspoon raw rice, 425 g canned black beans, 3/8 contemporary jalapeno peppers, 1/8 teaspoon ground cumin, 1/2 teaspoon flavoring, black pepper, one tablespoon, and 1/2 teaspoon chopped cheddar, 3/8 contemporary inexperienced onions, fifty-six g black olives
  • Calories: ninety-six. 1. Fat: 9.9 g, Carbs: 11.2 g, Protein: 3.7 g
  • Dinner – straightforward supermolecule noodle low-carb lasagna (6)
  • 1/2 tbsp oil, 1/8 cup yellow onion, 1/2 garlic, seventy-five g contemporary Italian sausage, seventy-five g boeuf, a hundred seventy-five g sugarless spaghetti sauce, one hundred ten g cheese, 1/4 egg, 1⁄8 tsp ocean salt, fifty g sliced store pigeon breast, seventy-five g cheese, thirty g Parmesan cheese.
  • Note that the top of the measurements is enough for 3 servings.
  • Calories: 412. Fat: thirty g, Carbs: seven g, Protein: twenty-eight g
  • Total Calories for the day: 603.1

Hopefully, this sample hotel plan has answered your ‘600-calorie daily diet what am I able to eat?’ question. Please note that unless otherwise declared, the on top of recipes are enough for one serving. Since the 5:2 diet is kind of restrictive on abstinence days, bear in mind to stay hydrous by drinking a great deal of water. You’re conjointly allowed to own plain, sugarless low or tea a day.

Burn 600 Calories a Day Weight Loss
Burn 600 Calories a Day Weight Loss

Some Effective Exercises Along with a 600 Calorie Diet

Diet alone is not sufficient to cut those extra sheds you are required to incorporate a few simple exercises in your daily routine to gain a rapid result. The list of the following is given:

1. Do The “1 Times 10” Trick

You should try and realize ten opportunities throughout the day to boost your pulse rate for one minute at a time. The additional atomic number 8 can keep you alert, activate your heart, lungs, legs, and brain—and even burn as several as four hundred to five hundred calories daily.

Try doing ten squats at the highest of each hour or walking lunges on your thanks to and from the toilet.

2. Running

If you’ll be able to run at a speed of eleven miles an hour for a half-hour, you’ll burn more or less 705 calories. However, this can be an intense pace, therefore if you can’t quite create the cut, don’t worry.

Reduce your speed to a leisurely five miles an hour and burn an identical quantity of calories throughout an hour-long jog instead.

The best thanks to burn the foremost fat are to include intervals of cardiopulmonary exercise with intervals of sprinting, providing you with the simplest of each world.

3. Hit the ground

Park it on the bottom once you watch TV and you’ll incinerate additional calories than if you were unerect on the couch. once you sit on the ground, your muscles got to support you, and you’re employed more durable to face up.

4. Jumping Rope

A person deliberation {150|one hundred fifty|a hundred and fifty} pounds will burn more or less 650-700 calories in an hour of jumping rope. If you weigh quite that, you’ll burn even additional calories therein hour.

Jumping up and down in one spot for a full hour will get rather uninteresting, therefore incorporate some tricks; throw hopping on one foot and so the opposite, move from aspect to aspect, and front to back. Work completely different angles of your calves, quads, glutes, and core.

5. Do Grunt Work

Jobs nowadays need less physical effort than they did 50-100 years agone. Longer commutes, further as conferences via Skype, have the U.S. in office-chair-potato mode.

For instance, copy documents (12 calories), tidy your cube, water your plants (15 calories total), stand whereas filing (18 calories), etc.

6. Swimming

Swimming is one of the final word calorie-burning exercises, burning up to 600 calories in 50-70 minutes.

There square measure many ways in which to burn 600 calories, however, this shouldn’t essentially be the be-all-end-all of your fitness goals. At the top of the day, fitness isn’t all regarding calories in and out; it’s regarding obtaining moving and creating property fashion selections.

What are the Positive and Negative Impacts of the 600-Calorie Diet?

Intermittent fasting, in general, has been proverbial to possess many health advantages together with, hyperbolic hypoglycaemic agent sensitivity, stress resistance, reduced morbidity, and hyperbolic era. As for this specific diet, a number of its advantages are listed here:

Reducing Cholesterin

In 2009, a test done on fat people – twelve ladies and 4 men – showed that once eight weeks of associate degree alternate-day quick (similar to the 600-calorie diet) all the volunteers recorded a considerable decrease in the levels of total cholesterin, cholesterol, and triacylglycerol (i.e. triglyceride) concentrations in their bodies.

Lower Risk of Sort Two Polygenic Diseases

In 2012, an analysis found that intermittent abstinence tests done on animals showed positive changes in their glucose levels. Their plasma aldohexose and hypoglycaemic agent levels were reduced whereas they were abstinent intermittently. In 2014, a review additionally prompted that intermittent abstinence, and alternate-day abstinence let alone caloric restrictions, would possibly facilitate cut back the danger of sort two polygenic diseases in overweight and fat individuals.

Weight Loss

When you compare the alternate day caloric restriction to daily caloric restriction, weight loss results square measure similarly. Less lite mass tends to be lost with alternate-day abstinence, which means that muscle mass is healthier preserved with weight loss on the alternate-day program. Note that the load loss on the 5:2 diet is even a lot more noticeable once combined with exercise.

Easy to follow

Since this diet simply needs you to administer up your usual food intake for any 2 days each|of each} week as hostile every single day of each week, it’s a lot of seemingly that almost all individuals can persist with this manner of feeding and with success melt off.

Cons of the 600-calorie diet plan

Thankfully this diet doesn’t have several disadvantages or reasons to reject it. However, if you’re not accustomed to abstinence, a number of the side effects that you simply would possibly expertise might be a reason for you to settle on showing wisdom.

These will be including: 

  • Dizziness
  • Irritability
  • Headaches
  • Difficulties in concentrating
  • Insomnia and daytime drowsiness
  • Bad breath


Burning 600 calories through exercise will be wiped out a range of the way. In general, set up on disbursal a minimum of one.5-3 hours of exercise to burn 600 calories. Exercises like walking won’t have as high a calorie burn and can need longer than exercises like running, cycling, aerobic exercise, or swimming.

Adding in bursts of upper-intensity intervals may be a good way to raise your calorie burn. confine mind you don’t have to be compelled to do your exercise tired one sitting. calling it off exercise throughout the day might supply extra health advantages if it limits the time you’ve spent sitting down.

To sum up, this text has provided you with some worth-note on weight loss and valuable tips for burning 600 calories every day. Have fun in your exercise time!


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It 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 action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. How much weight can you lose 600 calories a day?

Answer: You can lose up to  1 kg (2.2 lbs)

Question 2. How many active calories should I burn a day to lose weight?

Answer: You are required to burn between 500 and 1,000 calories a day to lose weight. 

Question 3. Is burning 700 calories a day good for weight loss?

Answer: Burning 500 to 700 calories a day under your maintenance level can cause a weight loss of about a pound per week. This is often regarded as a healthy rate.

Question 4. Is 600 calories a lot for a meal?

Answer: No, on average daily consumption at each meal must be broken down as 300 to 400 calories for breakfast, and 500 to 700 calories each for lunch and dinner.

Question 5. What will happen if I burn 600 calories a day?

Answer: If you’re burning about 600 calories per day, you would be creating a 3,500 caloric deficit leading to a loss of a pound about every six days.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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