There are several diet plans to help you prevent disease or lose weight. And one of them is a calorie diet plan. This plan restricts you from eating a limited number of calories daily.
There are many types of calorie diet plans. But, this article will discuss one of the types called a 500 calorie diet.
This article will get you to know mainly about a 500 calorie diet plan for weight loss, what to eat during this diet plan, and its disadvantages.
What is a 500 calorie diet plan for weight loss?
A 500 calorie diet plan is also known as the 5:2 diet plan. In this, you are supposed to eat 2000 calories five days a week and restrict yourself to 500 low-carbohydrate calories for the remaining two days. And also need to consume a balanced Mediterranean style diet of food items. It will help your body revamp metabolism for intense workouts and accelerate fat oxidation, which also helps shed weight.
Diet plans like a 500 calorie diet plan are very low-calorie diet plans. But, it can fulfill the daily requirements of vitamins, minerals, protein, and fatty acids. You can start with any 500 calorie diet plan according to your daily needs. Either go for a vegan meal, hCG diet, keto, or vegetarian calorie diet plan.
You need to have a balanced diet not to let your body lack nutrients and eat from your muscle mass. Also, the time to eat nutritional foods makes changes in your body. Therefore, read on to know what to eat during the 500 calorie diet plan. And at what time to achieve the goal of weight loss rather than losing strength.
What to eat in a 500 calorie diet plan?
A 500 calorie diet plan balances your insulin level and reduces hunger and cravings by restricting you from consuming calories. It is a flexible diet plan as you can eat anything you wish to, restricting it to 500 calories. But, it is best to eat high-calorie nutritional food to lose weight. And junk foods may work slower in letting you achieve your goal. So, let us see what you can eat on a 2 days 500 calorie restriction diet plan at what time of the day!
1. In the Morning
Eat natural, fresh, and unflavoured yogurt with some berries for breakfast with a meal or an empty stomach. Also, you can have two boiled or baked eggs. Or have one glass of skimmed milk and an apple or one toasted wheat or multigrain bread slice or crackles. One banana and a slice of ricotta cheese will also do the work. Tomato is also good for breakfast, and you can include unsweetened fresh fruit juices too.
2. In Lunch
Take some healthy soups like cabbage, broccoli, spinach, mushroom, or tomato soups an hour before the afternoon meal. And for the meal, you can prepare some green salad in olive oil and grilled fish, fat-free broth, grilled chicken breast, lean meat, or shrimp. And if you are vegetarian, have some healthy boiled vegetables like broccoli or cauliflower with rice and curd. You can also have some raw vegetables like tomatoes and cucumber.
3. In Dinner
Either eat boiled vegetables or 2 omelets, mushrooms, and spinach. You can also eat one bowl of yogurt at night with some veggies. And have some unsweetened cereal with low-fat milk.
For brunch or supper, you can have a cup of black coffee or decaffeinated tea and unbuttered popcorn or roasted peanuts as snacks.
What food items should you avoid on a 500 calorie diet plan?
As mentioned above, a high-calorie food allowance does not mean consuming junk food items. If you want to lose weight, you must avoid sweet, heavy, and unhealthy fatty foods. Also, avoid processed and packed veggies, fruits, dried fruits, and snacks. And high-calorie drinks like soda, bottled sweet fruit juices, and energy drinks are also unhealthy to include in your 500 calorie diet plan.
Replace these food items with fresh and healthy nutritional foods that will help you lose weight and keep you healthy and prevent you from falling ill.
What are the disadvantages of a 500 calorie diet plan?
Before starting with a 500 calorie diet plan or any other diet plan, consult your doctor. You will lose weight even without a doctor’s consultation, but if the diet is followed incorrectly or fasting stretched long can cause malnutrition and other health issues. So, let us see the disadvantages of a 500 calorie diet plan for some people!
1. Nutritional deficiency
A 500 calorie diet plan may cause vitamin and mineral deficiencies in some people, resulting in nausea, fatigue, diarrhea, menstrual irregularities, hair loss, lower immune system, and other vulnerabilities.
2. Muscle loss
This point is already mentioned above. If your body does not get enough nutritional food, it might absorb nutrition from your muscles, reducing muscle mass.
3. Metabolic changes
If you continue a 500 calorie diet plan for a longer period by lowering calorie intake, your metabolism may slow down in time. And when you suddenly switch to a regular diet routine, you may put on weight.
4. Decrease in bone mass
A low-calorie diet at a stretch may cause a decrease in bone mineral density, making it weaker by losing strength.
5. Development of gallstones
It is riskier for a person already developing gallstones in the body. An extended period of fasting and faster weight loss increases the risk of the development of gallstones in your body.
6. Deficiency of healthy fat
Avoiding fatty foods altogether during a 500 calorie diet plan may result in a deficiency of healthy fat. Restricted healthy fatty foods reduce your body’s absorption of fat-soluble vitamins, causing a deficiency.
7. Changes lifestyle
Any diet plan changes your lifestyle as you replace your daily food intake with low-calorie food, bringing changes to your routine and body.
FAQs
1. Can you exercise on a 500 calorie diet plan?
Yes, you can, and you should exercise on a 500 calorie diet plan. Exercising will promote faster weight loss and help keep you fit and healthy. It may also reduce craving pangs, reduce your food intake, again increase weight loss. The best time to exercise on fasting is early in the morning.
2. Can you consume alcohol during a 500 calorie diet plan?
Yes, you can have alcoholic drinks on fasting but choose the one that does not affect your weight loss goals. And also, limit its intake to 2 drinks per week. The best alcoholic beverages to drink on a diet are vodka and low-calorie beverages. Include it with a meal in the afternoon or at night. But, do not consume it just before bedtime.
3. Who should not be on a 500 calorie diet plan?
People with heart, kidney, and liver disorders should avoid following a 500 calorie diet plan. It is also not safe for diabetic, gout, gallbladder stone, or obese people. And pregnant women should avoid every kind of fasting plan to keep the baby and themselves healthy.
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Diet Vs. Exercise: Which Is More Important For Weight Loss?
Bottom Line
Any diet plan changes your lifestyle as you replace your daily food intake with low-calorie food, bringing changes to your routine and body. You should restrict to 500 calories for 2 days a week in this diet plan.
It will help your body revamp metabolism for intense workouts and accelerate fat oxidation, which also helps shed weight. But, you must follow a healthy diet plan, even if it is a high-calorie food. Include foods mentioned above in your diet plan and stay healthy and lose weight early. Do not indulge in a 500 calorie diet plan to your routine if you have any health issues or are pregnant.
We hope you found the article helpful. Do not forget to share below the results you achieved following a 500 calorie diet plan in the comment section.
