A 500 Calorie Diet Plan
Printable 500 Calorie Meal Plan (500 Calorie Diet Plan in PDF)
500 Calorie Meal Plan – How to Survive with 500 Calories Day?
One of the fastest weight loss methods is to prepare a 500 calorie meal plan. This type of low calorie diet plan is called a "shock diet".
It is one of the most popular diets on the list of short-term diets with fast results. Does a short term diet that is limited to 500 calorie 5 days of the week really work? Let's get to it!
How Does the 500 Calorie Meal Plan Work?
All about 500 calorie meal plan
A shock diet is a diet that limits consumption to a maximum of 1000 calories or less food and drink per day, but is formulated to meet the daily needs of vitamins, minerals, proteins and fatty acids.
If you want to have some idea about how many calories your body needs on daily basis check out our BMR calculator.
Calories should be calculated and applied very carefully, avoiding the unhealthy consequences of incomplete nutrition, and calculating the calories of healthy foods meticulously.
This program is not for everyone, and anyone considering it should get the advice of a specialist physician. Its main use is to improve the living conditions of obese patients who have to lose a lot of weight.
For situations where weight loss is essential for health, a fast weight loss diet plan of 500 calories a day may be appropriate in the short term.
Always consult your physician before lowering your daily nutrition intake to 500 calories a day.
Things to Consider While Applying the 500 Calorie Meal Plan
Some important points to consider when following a 500 calorie diet plan:
- It is not right to start any diet without consulting a specialist physician.
- The 500 calorie diet is not suitable for children or the elderly.
- There is a risk of vitamin and mineral deficiency while stick to 500 calories a day. When vitamins and minerals are deficient, many health problems may occur. It is very possible that eating less than 1000 calories per day will cause insufficiency in vitamin and mineral intake.
- When the body is not getting enough food, it starts to eat from muscle mass, causing an unhealthy situation. It is very important to have a balanced diet plan in order to maintain body balance.
- Another health risk that can be experienced when following a low-calorie diet is that severe calorie intake restriction for a long time causes the metabolism to slow down. In this case, calorie burning decreases and weight loss stops. Being hungry for a long time causes gallbladder stones, and applying heavy diet programs without consulting a specialist physician can pose a great health risk.
Who Is The 500 calorie Diet Plan For?
The 500 calorie diet list is a suitable diet list for those with a Body Mass Index of 30 and above, that is, obese patients. This diet must be applied under the supervision of a dietician or doctor.
Who Is Not Suitable For?
As we said before, this diet is a strict diet recommended only for obese people. Nevertheless, those with the following ailments should definitely stay away from this diet.
- Heart conditions
- Diabetes
- Liver Disorders
- Gout
- Kidney Stone / Gallbladder Stone
There are many foods that are marketed as low-calorie or even calorie-free. These types of foods can harm the body. Therefore, if you are following this diet, you need to know exactly what to eat and what not to eat.
Benefits
The most important benefit of a 500 calorie diet plan is that it helps you lose weight fast. Eating a very low calorie diet can help you replenish your metabolism and contribute to weight loss.
It is a good method for anyone who has a health risk due to their excess weight.
See Also
500 Calorie Lunch Ideas
500 Calorie Meal Plan
500 calorie meal plan – 5 day 500 calorie meal plan
Day 1
Breakfast
- 1 glass of milk or 1 glass of yogurt
- 1 apple
Lunch
- Green salad prepared with a teaspoon of oil
- 80-100 grams of boiled chicken breast
Dinner
- Boiled vegetables (to be prepared without using oil)
- 1 cucumber or tomato
Total Calories of The Day: 491
Take Note: On this diet program, you can consume as much herbal tea as you want, provided that it is sugar-free. Especially in winter, herbal teas will be very helpful both in maintaining your body resistance and creating a feeling of satiety.
Day 2
Breakfast
- 2 hard boiled egg
- 1 toasted wheat slice of bread
Lunch
- 2 handfuls of boiled broccoli (you can mix it with 1 clove of garlic and 2 tsp yogurt)
Dinner
- Fried zucchini (fry with a little olive oil)
- 1 slice of feta cheese
- 1 tomato
Total Calories of The Day: 504
Day 3
Breakfast
- 1 small-size banana
- A slice of ricotta cheese
Lunch
- 1 bowl of milk mushroom soup
- Small tuna
Dinner
- Omelet with 2 egg whites with mushroom and spinach (2 eggs, 6 mushrooms, ½ bowl of spinach)
Total Calories of The Day: 500
Tip: Drink water and if you're feeling hungry, drink a glass of coconut water or unfiltered vegetable juice.
Day 4
Breakfast
- 2 hard boiled egg
- 1 tomato
Lunch
- 80-100 grams of grilled or fried lean beef
- Lettuce, 4 cherry tomatoes and small-sized cucumber
Dinner
- 5 tablespoons of boiled vegetables
- 1 bowl of yogurt
Total Calories of The Day: 555
Tip: Drink a glass of lukewarm water 20 minutes before lunch to avoid overeating.
Day 5
Breakfast
- 1 glass of milk or 1 glass of yogurt
- 1 apple
Lunch
- Green salad prepared with a teaspoon of oil
- 80-100 grams of boiled chicken breast
Dinner
- Boiled vegetables (to be prepared without using oil)
- 1 cucumber or tomato
Total Calories of The Day: 491
Printable (PDF) 500 Calorie Meal Plan
See Also:
The Best Cleanse for Weight Loss: Spinach, Carrot and Lemon
About The Author
damla
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As a nutritionist I research, find and experiment natural diet and meal plans for weight loss, bodybuilding and detoxing. Enjoy the printable meal plans and recipes you find in this blog and please let me know if I can do better.
Source: https://www.dietsmealplan.com/meal-plan/500-calorie-meal-plan/
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