500 Calorie Diet: How to do it? Menu, benefits and recipes

500 Calorie Diet : How to do it? Menu, benefits and diet recipes. Also, The 500 Calorie Diet is a Low Calorie Diet (VLCD) that can help you lose weight quickly at home without any effort.

The 500 Calorie Diet is prescribed by doctors for obese patients who have a high BMI (above 30) and whose life is at risk due to excess flab.

Remember, the  500 Calorie Diet is not recommended for pregnant and lactating women and also for those who can lose weight by switching to a healthier lifestyle. With that in mind, let me tell you about the 500 Calorie Diet . Check out:

What is the 500 Calorie Diet:

The 500 Calorie Diet is an extreme form of a very low calorie diet. Includes meal replacement drinks, shakes and cereal bars for at least two meals a day. This restricted calorie consumption will help your body utilize the stored fuel source, ie fat. And in turn, you will lose weight quickly.

But make sure you only do it if you have a very high BMI or if your doctor has recommended it. Also, this type of intermittent fasting should be done under the supervision of your doctor or nutritionist. But how will it benefit you? Find out below.

Benefits of the 500 Calorie Diet:

The main benefit of the 500 Calorie Diet is that it helps in rapid weight loss . A calorie deficit of 3500 calories can help you shed a pound of flab. If your normal diet contains around 2000 calories a day, the 500 calorie plan can create a deficit of around 1500 calories right away!

Also, if you follow this for two days, you will lose weight. It’s great for those who need to  lose weight quickly to avoid health risks. So what should your 500 Calorie Diet plan look like ? Find out below.

500 Calorie Diet Menu:

A part of the 500 Calorie Diet plan : this is where dieters consume 2000 calories for five days and then go on a 500 Calorie Diet for two days. For these two days, you should be on a low carb diet. But what exactly should you eat? check out:

1. Breakfast:

• 1: 226 grams of decaffeinated tea or skim milk without sugar or artificial sweetener
• 2: 1 small banana + ricotta + 1 medium bowl
• 3: 1 boiled egg + toasted bread
• 4: 1 cup of milk + 4 tablespoons of cereal + 1 Date fruit

Tip: If you feel hungry before lunch, you can drink a cup of green tea.

2. Lunch:

• 1: 1 cup vegetable soup made with cabbage, spinach, broccoli  or any greens.
• 2: 85 grams grilled chicken or fish  + ¼ cup grilled broccoli  and carrots
• 3: 1 lettuce and 56 grams of fish  or chicken/mushroom/tofu
• 4: 1 medium bowl of salad with light dressing
• 5: 1 cup of blueberries  and Greek yogurt

Tip: Drink a glass of water 20 minutes before lunch.

3. Dinner:

• 1: 1 medium bowl of chicken mushroom soup
• 2: 1 medium bowl of broccoli  and grilled turkey
• 3: Egg white omelet  with mushrooms and spinach. You will need 2 eggs , 6 mushrooms, ½ cup of spinach.

Tip: Drink water and, if you feel hungry, have a small cup of warm milk with a pinch of turmeric.

You can choose from these options and create an ideal, personalized diet plan. Be sure to consult your doctor before starting the 500 Calorie Diet .

Now, there are foods that are low in calories but are harmful and don’t help with weight loss – junk foods. That’s why you should have a clear idea of ​​what to eat and avoid if you’re on the 500 Calorie Diet . Let’s find out!

Foods to Eat on the 500 Calorie Diet:

Check out the foods to eat during the 500 Calorie Diet :

• Non-starchy vegetables such as broccoli , carrots, beets , chives, cabbage, lettuce and parsley. These are low in calories and loaded with nutrition. They will make you lose weight without putting your health in jeopardy.
• Salads , stir-fries, stir-fries and poached foods. These minimize the breakdown of valuable enzymes and phytonutrients.
• Whole milk and yogurt . Yes, wholegrain versions are more nutritious and will help keep hunger at bay.
• Fresh fruit and fruit juices . Make sure you don’t consume high GI foods like mangoes, pineapples and grapes.
• Low-calorie salad dressing such as olive oil, lemon juice , salt and pepper.
• Pre-cooked chicken and shrimp.
• Pre-washed vegetables .

Now, let’s see the list of foods you should avoid on the 500 Calorie Diet .

Foods to Avoid on the 500 Calorie Diet:

Check out the foods to avoid during the 500 Calorie Diet :

• Processed foods like sausages and salami.
• Canned vegetables, fruits, fish , etc.
• Energy drinks, sodas and bottled fruit juices.
• Dry fruits.
• Sugary foods such as cake, pastry, pancake and candy.

So, you got it, right? Eat clean and eat low calorie. But what if you’re on the 500 Calorie Diet even though you don’t really need it? What if you do it longer without being supervised by a doctor? Let’s find out what happens.

Risks of the 500 Calorie Diet for Health:

Check out the main risks that the 500 Calorie Diet can cause:

Muscle Loss:

Do you want to lose weight ? So, lose the fat, not the muscle. Also, if you are on a VLCD for an extended period, you will start to lose muscle mass, which will give you a “skinny” appearance. This means you will be thin, but your skin will be loose and saggy.

Nutritional Deficiency :

Since you won’t be consuming a lot of calories, after a certain point your body will run out of micronutrients that are essential for it to function properly.

Metabolic Changes:

When you lose muscle mass and important nutrients, your metabolism will slow down, leading to weight gain instead of weight loss .

• It can lead to eating disorders. Eating less will change your body’s functions, which can cause long-term damage.

So it is clear from this article that the 500 Calorie Diet is not for everyone. Losing weight may seem like a problem you have to solve right now, but putting your health at risk isn’t worth it.

If you need to lose weight for an occasion, you can check out the 1500 Calorie Diet , which is safer. Also, if your life is at risk and your doctor recommends it, you can allow the 500 Calorie Diet to be your savior.