A Strict Diet: 500-Calorie Meal Plan Explained

A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD) that involves drastically reducing food intake to a maximum of 800 calories per day. This diet is typically recommended for people who are very overweight and have been unable to lose weight through other methods. It is important to note that a 500-calorie diet can be dangerous and should only be undertaken under the supervision of a doctor.

One popular approach is the 5:2 diet, where individuals consume a balanced Mediterranean-style diet of about 2000 calories for five days and then restrict themselves to 500 low-carbohydrate calories for the remaining two non-consecutive days. This diet is a form of intermittent fasting, which has been linked to several health benefits but may not be suitable for everyone.

When following a 500-calorie diet, it is essential to focus on nutrient-dense foods to maximize nutritional value. Additionally, consulting with a healthcare professional before starting this diet is crucial to ensure it is safe and appropriate for the individual.

Meal plans for rapid weight loss

A 500-calorie diet is a very low-calorie diet (VLCD) that involves drastically reducing your food intake to a maximum of 800 calories per day. VLCDs typically use meal replacements like drinks, shakes, and food bars instead of regular meals. This type of diet should only be followed under medical supervision and is generally reserved for individuals who are very overweight and have struggled to lose weight through other methods.

The 5:2 diet

The 5:2 diet is an intermittent fasting regime that involves eating normally for five days of the week and restricting calorie intake to 500-600 calories for the remaining two days. This diet does not specify which foods to eat but rather focuses on when you should eat them.

Day 1

• Breakfast: 2 Rye Ryvitas with 2 tsp Marmite (90 calories)
• Lunch: Weight Watchers Chicken, Potato & Leek soup (96 calories) and a Sun-Maid Mini-Box (42 calories)
• Dinner: Healthy chicken tikka (136 calories) and two Jaffa Cakes (90 calories)

Day 2

• Breakfast: 25g of low-fat Greek yogurt with two chopped apricots (68 calories)
• Lunch: Tesco's Broccoli and Stilton soup (140 calories)
• Dinner: Lemon and chicken stir fry rice (204 calories)

Day 3

• Breakfast: White toast with half a teaspoon of cinnamon (91 calories)
• Lunch: Knorr's Mushroom soup (106 calories) and two Jaffa Cakes (90 calories)
• Dinner: Spicy pepper pulled pork (290 calories)

Other tips for rapid weight loss:

• Focus on nutrient-dense foods: Maximize the nutritional value of each meal to ensure your body gets the fuel it needs, especially when operating at a calorie deficit.
• Monitor your health: Rapid weight loss can lead to muscle loss and nutrient deficiencies, so it's important to keep track of your health and make adjustments as needed.
• Consult a healthcare professional: Before starting any restrictive diet, be sure to consult a doctor or dietitian to ensure it is safe and appropriate for your individual needs.

The 5:2 diet

The diet was popularised by British journalist Michael Mosley in his book, 'The Fast Diet', published in January 2013. It is considered a lifestyle rather than a diet, as there are no requirements about which foods to eat, but rather when you should eat them.

On fasting days, it is recommended to focus on low-calorie, nutrient-dense foods, such as lean protein and non-starchy vegetables. Caloric beverages, carbohydrates, and fats should be avoided.

Who Should Avoid the 5:2 Diet?

Those with a history of eating disorders, frequent drops in blood sugar levels, pregnant or nursing people, teenagers, children, and individuals with type 1 diabetes are advised to avoid the 5:2 diet or any form of dietary restriction and fasting.

Additionally, people who are malnourished, underweight, or have known nutrient deficiencies, as well as those trying to conceive or with fertility issues, should refrain from this diet.

How to Eat on Fasting Days

There is no rule for what or when to eat on fasting days. Some people prefer to start the day with a small breakfast, while others find it best to delay eating for as long as possible.

Generally, people follow one of two meal patterns: three small meals (breakfast, lunch, and dinner) or two slightly bigger meals (lunch and dinner).

What to Eat on Non-Fasting Days

On non-fasting days, it is important to stick to your recommended number of calories and eat as healthily as possible. Enjoy fruits and vegetables, legumes, low-fat and non-fat dairy products, and healthy fats such as extra virgin olive oil, nuts, and seeds.

What to eat on fasting days

The 5:2 diet is an intermittent fasting regime where calorie intake is restricted to 500-600 calories for two days of the week, with normal eating for the remaining five days. On fasting days, it is important to focus on nutrient-dense foods to maximise nutritional value.

Breakfast

• 2 Rye Ryvitas with Marmite
• Low-fat Greek yoghurt with chopped apricots
• White toast with cinnamon
• Strawberry and almond yoghurt with ground almonds
• Banana with honey
• Porridge with skimmed milk and maple syrup
• Two eggs, red pepper, and onion omelette
• Mini bagel with low-fat cream cheese
• Hard-boiled egg and a pear
• Crumpet with honey and raspberries
• Quaker's porridge made with skimmed milk

Lunch

• Weight Watchers Chicken, Potato & Leek soup
• Tesco's Broccoli and Stilton soup
• Chicken and rice lemon stir fry
• Heinz Weight Watchers Tomato Soup with rice cakes
• Young's Cod Steak in Parsley Sauce with lettuce
• Sainsbury's Be Good to Yourself Cous Cous & Chargrilled Vegetable pot
• Sainsbury's tabbouleh salad
• Tesco Healthy Living Chicken Noodle Soup with rice cakes
• Weight Watchers Tuscan Minestrone soup
• Prawn and pickled cucumber salad

Dinner

• Healthy chicken tikka with Jaffa Cakes
• Lemon and chicken stir fry rice
• Spicy pepper pulled pork
• Cornflake chicken dippers
• Veggie balti with rice cakes
• Creamy chicken korma with blueberries
• Roast cod and parma ham
• Spring chicken traybake
• Thai curried noodles
• Moroccan root tagine with couscous
• Mediterranean veg chilli
• Bun-less fish burger
• Stuffed peppers with couscous, courgette, and mozzarella

Snacks

• Sun-Maid Mini-Box
• Jaffa Cakes
• Rice cakes
• Blueberries
• Weight Watchers citrus yoghurt
• Salt & Vinegar Snack a Jacks Rice Cake
• Hartley's Sugar-Free Raspberry Jelly
• Walkers salt and vinegar French Fries
• Walls Mini Milk

The dangers of a 500-calorie diet

A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD). It is a rapid weight-loss plan that should only be conducted under a doctor's close supervision. Here are some dangers associated with a 500-calorie diet:

Malnutrition and Health Problems

A 500-calorie diet can lead to malnutrition and other health issues. A very low-calorie diet may result in a loss of 3 to 5 pounds per week, but it can also cause vitamin and mineral deficiencies. Most people cannot meet their vitamin and mineral requirements if they eat less than 1200 calories per day. For example, a diet lacking in zinc can cause hair loss, while low iron intake can lead to anemia.

Muscle Loss

A 500-calorie diet can also result in muscle loss. Initially, the body consumes fat reserves, but it will eventually start burning healthy muscle. This can be dangerous, as not all weight loss is beneficial; a healthy diet burns fat, not muscle.

Slower Metabolism

Prolonged adherence to a 500-calorie diet can lead to a slower metabolism, causing you to burn fewer calories. When you lose weight, you need fewer calories to maintain your new weight, which can make it challenging to maintain a healthy weight in the long term.

Gallstones

Gallstones are a common serious side effect of very low-calorie diets. When the body experiences a calorie deficit, it breaks down fat for energy, and the liver secretes more cholesterol. When this combines with bile, gallstones can form.

Lack of Energy

Consuming as few as 800 calories daily may not provide sufficient energy for daily living and regular physical activity, especially if you eat the same foods every day. A balanced diet that includes fruits, vegetables, lean proteins, and whole grains is essential for overall health.

Not Suitable for Everyone

Very low-calorie diets are not suitable for everyone. They are generally safe for people with a BMI greater than 30 when under proper medical supervision. For those who are overweight but not obese (BMI 27-30), VLCDs should be reserved for those with weight-related medical issues and medical supervision. Additionally, VLCDs are not recommended for pregnant or breastfeeding women, children, teens, or people over 50.

It is important to consult with a healthcare professional before starting any extreme diet like a 500-calorie plan to ensure it is safe and appropriate for your individual needs.

Healthy weight loss

A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD). It is important to approach it with careful consideration and medical supervision. Here are some tips and guidelines for healthy weight loss using a 500-calorie diet plan:

Consult a Healthcare Professional

Before starting a 500-calorie diet or any VLCD, it is crucial to consult with a healthcare professional to ensure it is safe for you. A doctor will assess your general health and determine if the benefits outweigh the risks and potential complications of such a restrictive diet.

Focus on Nutrient Density

With a limited number of calories to work with, it is essential to maximise the nutritional value of each meal. Focus on nutrient-dense foods that provide a good balance of protein, healthy fats, and complex carbohydrates. Include a variety of fruits, vegetables, lean proteins, and whole grains in your diet.

Monitor Your Health

Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed. It is important to monitor your health closely during the diet. Listen to your body and be mindful of any changes or side effects you may experience.

Sample Meal Plan Ideas

• Breakfast: Two Rye Ryvitas with Marmite (90 calories)
• Lunch: Chicken, Potato & Leek soup (96 calories) and a Sun-Maid Mini-Box (42 calories)
• Dinner: Healthy chicken tikka (136 calories) and two Jaffa Cakes (90 calories)
• Snacks: Fruits like apples, bananas, or berries can be included as snacks throughout the day.

Intermittent Fasting

The 5:2 diet is a popular intermittent fasting approach that involves eating normally for five days and restricting calories to 500-600 per day for the remaining two days. This method can be easier to stick to than continuous calorie restriction and has been shown to be effective for weight loss.

Exercise

Combining a 500-calorie diet with exercise can further enhance weight loss and improve overall health. Cardio exercises, such as High-Intensity Interval Training (HIIT), can help tap into fat stores and maximise the benefits of fasting days.

Remember, healthy weight loss is not just about the number of calories but also about the nutritional quality of the food you eat. It is important to prioritise your health and well-being throughout your weight loss journey.

Frequently asked questions