Home Diet The 500 Calorie a Day Diet: Plan, Menu, Results and Success Stories.

The 500 Calorie a Day Diet: Plan, Menu, Results and Success Stories.

What is the 500 calorie a day diet?

The essence of the 500 calorie diet is that the daily diet should not exceed 500 kcal. This is considered as a very low calorie diet. This method to lose weight is suitable for those who have decided to lose more than 5 pounds in a short time. The caloric rate necessary for the normal functioning of the human body may differ significantly depending on the sex, age, physical activity and lifestyle in general, etc. of a particular individual. For example, the average for men is 2000 calories a day, and for female these figures are slightly lower – calories 1500-2000. The minimum caloric value, which is acceptable for World Health Organization standards, is 1200 calories.

If followed for a long time, the body will start with negative processes, causing dizziness, apathy, and loss of strength. Also, it can lead to some chronic diseases and not the best way to influence the appearance, for example, you will start losing a lot of hair. Therefore, the 500 calorie diet is an approach that you can only do with the permission of a specialist and only in the form of discharge days. This will help to gradually release the body from the diseases, because the days of dieting, accelerate the metabolism, purify the blood, normalize the level of glucose and cholesterol, positively affect the condition of the skin. This diet is not similar to the Dissociated diet in any way.

What can be an example of the 500 calorie diet?

Eating less two days during the week is a relatively sustainable pace. The goal is to divide the 500 calories into more meals during the day. Choosing two non-consecutive days during the week may be appropriate. The authors of the fast diet recommend recording the initial weight, also indicating the body mass index and the weight to be achieved. The authors also suggest carrying out analyzes, such as blood count, cholesterol, and blood sugar, to monitor the state of personal health. In this way you can be aware of the diet you are following, avoiding the contraindications to the reduction of calories. In the days when calories are not reduced in theory, it is possible to eat any food, but it is advisable not to exaggerate, to avoid putting a strain on our body. Also, you will not have the desire to eat a lot, because your food style changed and your body started getting used to the new rhythms.

During the diet you should avoid:

  • roasted meat;
  • smoked meat;
  • Flour;
  • Animal Fats;
  • tea, coffee (only ginger tea is allowed);
  • fruit (you can use grapefruit and pineapple);
  • milk;
  • dried fruit;
  • salt (soy sauce is allowed);
  • sugar and sweets (permitted in a small amount of sugar substitute);
  • vegetables and cereals containing starch (potatoes, beets, rice, corn, etc.).

During the day it is essential to drink lots of water that can also be infused with slices of cucumber or lemon. We can even drink herbal tea or green tea, avoiding sugar. Green tea has always been praised and added to any fat loss diet. You should not drink alcoholic beverages and fruit juices with high sugar content. We consider that a glass of white wine brings about 120 calories and a can of beer also reaches 153 calories. It is recommended to drink 1.5 or 2 liters of water a day. If you are looking to have a well-shaped body, you may check the beach body diet and workout.

Sample Menu for the 500 calorie diet

During the low-calorie days you can have these type of meals for example:

Day 1

  • Breakfast – half a grapefruit, two hard-boiled egg whites;
  • lunch – 250 grams of fresh vegetables, from which you can make a salad and fill with a small amount of soy sauce; lunch – 200 grams of fresh vegetables with boiled chicken breast without skin;
  • dinner – 200 grams of broth, in which chicken meat was cooked, 200 ml of fat-free kefir.

Day 2

  • Breakfast – half grapefruit, 50 gram of low-fat cottage cheese seasoned with 25 grams of sour cream with a fat content of not more than 10%;
  • lunch – 20 grams of prunes, 200 ml of skimmed yogurt; lunch – 70 grams of stewed chicken fillet and 50 stewed champignons, 30 grams of soy sauce;
  • dinner – fresh cucumber salad and boiled chicken breast with soy sauce added.

Also if the showed menus are not for you, maybe this one is a better solution for your taste. Remember that you will do that only once or twice a week, then you can eat what you want. Some people might feel more comfortable following a clean eating diet meal plan.

Alternative 1


  • A jar of low-fat yogurt (50 calories) with 50 g of fresh blueberries (30 calories), and a cup of unsweetened tea with a cloud (4 teaspoons) of milk (20 calories). Total 100 calories.
  • Or a slice of wholemeal toast with one teaspoon (20 g) of jam (60 + 40 calories). Total 100 calories


  • 250 g of boiled cauliflower with two tablespoons of olive oil. Total 150 calories.
  • Or, a raw mixed salad made with 40 g of lettuce, 30 g of grated carrots, 15 g of celery, 15 g of radishes, topped with three tablespoons of oil, salt, and lemon juice. Total 150 calories.


  • 200 g of hake or grilled plaice fillet (140 calories), 50 g of escarole salad with two tablespoons of oil, salt, and lemon (110 calories). Total 250 calories.
  • Or: 2 hard-boiled eggs (160 calories) with 200 g of spinach seasoned with a tablespoon of oil, salt, and lemon (90 calories). Total 250 calories.

The organization of these days of low-calorie can be alternated with a day of high-calorie, around 1200 calories. So, you do the mix every other day.

Tips for a calorie-based 500 diet

In order not to damage your health, do not limit yourself to food for two days in a row; you need to take a break between the days of unloading.

It is better to organize no more than two days of low-calories per week. It is not possible to follow the diet more than two days a week. Also, the caloric content of the food should not exceed 500 kcal in these two days.

With a low-calorie diet, there is a lack of vitamins and minerals in the body, so it’s worth taking an additional vitamin-mineral complex.

When you feel hungry, first you can have a glass of water; if the feeling of hunger does not pass you can eat your meal in 20 minutes. Drink at least eight glasses of water a day. This will help remove toxins and toxins from the body, which also contributes to weight loss. You will not have to resort to Adipex diet pills.

500 calorie diet low-calorie recipes

The following is an amazing recipe for a seafood salad. It is one delicious recipe for the entire family. You may take a look at cooking light diet sample menu.

The following ingredients can feed six people. You will need:

  • pepper
  • 300 grams shrimp
  • salt
  • One carrot
  • Two lemons
  • Six basil leaves
  • extra virgin olive oil
  • One zucchini
  • One red pepper
  • 0.5 kg squid

How to prepare seafood salad with vegetables?

  • First, separate the tentacles of the squid. Remove the skin from them and then cut them into rings. Clean the shrimp by discarding the head and shell (leave the tails attached) and rinse with the squid.
  • Continue with the preparation of the sea salad with vegetables, washing the carrot, the courgette, and the pepper. Get them down and cut them thin.
  • Heat 2 liters of slightly salted water and acidulated with the juice of a lemon. Dip the baby squid, prawns and vegetables and cook for a minute. Drain and leave to cool.
  • Pour into a large bowl six tablespoons of oil, a pinch of salt and one of pepper and add the remaining lemon juice in a bowl, whisk the citronnette with a fork until it becomes homogeneous.
  • Arrange the fish and vegetables in the bowl with the dressing, top with the washed and chopped basil and mix. Serve it!

500 calorie success stories

How much can you lose weight by following the principles and rules of the fast diet? There isn’t a set weight that is valid for everyone because it depends on the metabolism, the body, how much is initially weighed, the physical activity that is eventually carried out and how many calories are taken on days of “fasting diet.” Remembered that, as with all low-calorie diets, in the first few weeks there is a loss of liquids that show a notable reduction in weight. Subsequently, the body will begin to burn the accumulated fat. So, think of it as a burn fat diet. You should not be in a hurry to lose weight, because, following a diet of this type, you can also lose three pounds in eight weeks. People can apply the rules of this 500 calories system if they are following a vegan diet.

The weight loss results of the 500 calorie diet

In 2012, a British doctor and journalist, Michael Mosley, produced the review documentary “Eat, Fast and Live Longer.” Michael joined the 5: 2 diet for the 42 days while some decide to follow it as a 3-week diet. At the beginning of the film, he was skeptical about such a meal plan. Twice a week, Mosley organized days of fasting, and for the rest of the five days, he ate what he wanted, including cookies and cakes. At the end of the film, the 61-year-old doctor lost weight with the kilogram 6, except for this, the indicators of sugar and cholesterol in the blood have improved.

Since then, this diet has gained many supporters. Still, some nutritionists are critical of the 500 calorie diet and believe it can lead to eating disorders in people prone to such behavior. Low blood glucose levels can cause dizziness and fainting.

Therefore, the 500 calorie diet is contraindicated in pregnant women and patients with diabetes mellitus. You are also nor expected to tale pills like the Belviq diet pills.

But there are those to whom such a diet fits. For example, the British dieter Andrian Wheatley organized three consecutive days a week for three years, and other times he ate anything he wanted. When his diet was limited to 500 calories, he had lunch at a salad shop for 270 calories and shared 230 calories between apples and bananas. In 14 days, he managed to lose 3.5 kilograms. According to him, he tolerated such a diet well and had no side effects and health problem