Can The 500-Calorie Diet Plan Work For You? Find Out Now

Aishwarya Aneesh

Written by Aishwarya Aneesh

500 Calorie Diet Plan

Table of content

Are you tired of fad diets that promise quick weight loss, but leave you feeling hungry and unsatisfied? The 500-calorie diet plan may seem like a tempting solution, but is it too good to be true?

With claims of rapid weight loss and improved health, this diet has gained popularity in recent years.

However, before embarking on any weight loss journey, it’s important to understand the potential drawbacks and assess whether it’s a suitable option for you.

In this article, we’ll delve into the science behind the 500-calorie diet, explore its potential benefits and risks, and provide guidance on whether this diet plan could work for you.

So, let’s dive in and uncover the truth about the 500-calorie diet plan.

What Is A 500-Calorie Diet?

A 500-calorie diet is a very low-calorie diet that involves drastically reducing calorie intake to promote rapid weight loss.

  • The goal of this diet is to create a significant calorie deficit. Forcing the body to burn stored fat for energy.
  • This diet typically involves restricting calorie intake to just 500 calories per day. It is significantly lower than the recommended daily caloric intake for adults.
  • Foods that are typically included in a 500-calorie diet plan are low in calories, high in fiber and protein. It includes vegetables, fruits, lean proteins, and healthy fats.
  • Processed and also high-calorie foods are usually avoided in this diet plan.
  • Further, people with medical conditions or those who are pregnant or breastfeeding should not follow this diet plan without consulting a healthcare professional.

How A 5:2 Diet Plan Works?

The 5:2 diet plan is a popular diet that involves eating normally for five days a week and reducing calorie intake to 500 to 600 calories for the other two days. 

  • The idea behind this diet is that by restricting calorie intake for two days, the body will enter a state of mild fasting, leading to weight loss and other health benefits.
  • On the two fasting days, it’s recommended to consume foods that are low in calories but high in protein and fiber, such as vegetables, fruits, lean proteins, and healthy fats.
  • It’s important to note that the two fasting days should not be consecutive, and it’s recommended to spread them out during the week.
  • The 5:2 diet has been associated with several health benefits. This may include weight loss, improved insulin sensitivity, reduced inflammation, and also decreased risk of chronic diseases like heart disease and diabetes.

Is The 5:2 Diet Plan The Same As The 500-Calorie Diet Plan

The 5:2 diet plan and the 500-calorie diet plan are similar in that they both involve calorie restriction to promote weight loss. 

However, there are some differences between the two diet plans. 

  • The 500-calorie diet plan typically involves restricting calorie intake to just 500 calories per day every day. 

    While the 5:2 diet plan involves eating normally for five days a week and reducing calorie intake to 500-600 calories for the other two days.
  • Additionally, the foods that are recommended to be consumed on the two fasting days in the 5:2 diet plan are typically more focused on high-protein and high-fiber foods

    While the 500-calorie diet plan may allow for a wider range of foods as long as the calorie limit is met.

Sample 7-Day Meal Plan For A 500 Calorie Diet Plan For Weight Loss

A 7-day meal plan for a 500 calorie diet can be a challenging yet effective way to kickstart your weight loss journey. Also, it involves consuming meals that are high in protein and fiber to keep you feeling full and satisfied throughout the day.

Day 1
day 2
day 3
day 4
day 5
day 6
Day 7

Who Can Follow The 500-Calorie Diet?

The 500-calorie diet is a very low-calorie diet that can lead to rapid weight loss. It may be appropriate for some individuals but not for all. Check who can follow this diet.

  • Individuals with a BMI of 30 or higher who are looking to lose weight quickly and jumpstart their weight loss journey may benefit from the 500-calorie diet.
  • Those who have a special event or occasion coming up and want to shed a few pounds quickly may also find this diet plan useful.
  • People who have tried other diets with little success may find that the strict nature of the 500-calorie diet helps them stay on track and achieve their weight loss goals.
  • People with medical conditions such as diabetes or heart disease should also consult with their healthcare provider before starting this diet plan.

It’s important to note that this diet plan is not suitable for everyone. Pregnant or breastfeeding women, children, and individuals should not follow this diet without consulting with healthcare experts.

Who Should Avoid A Very Low Calorie Diet?

It’s crucial to prioritize your health and seek guidance from a healthcare professional before starting a very low-calorie diet. If you belong to any of the below-mentioned categories, avoid this diet plan.

  • Pregnant Or Breastfeeding Women: Women who are pregnant or also breastfeeding require more calories to support the growth and development of their babies.
  • Children: Further, children need a sufficient amount of calories and nutrients to support their growth and development.
  • Those With A History Of Eating Disorders: People with a history of eating disorders should avoid a very low-calorie diet because it can trigger disordered eating behaviors.
  • Those With Medical Conditions: People with medical conditions such as diabetes or heart disease should avoid a very low-calorie diet.
  • People On Certain Medications: Certain medications may require a higher calorie intake to ensure their effectiveness and prevent side effects.
  • People With Low BMI: Individuals with a low BMI may not have enough body fat stores to sustain a very low-calorie diet. This can lead to nutrient deficiencies and other health complications.

A 500-calorie diet plan should not be followed for an extended period as it can lead to nutritional deficiencies and negatively affect health in the long run.

Foods To Eat On The 500-Calorie Diet

Here are some foods to eat on the 500-calorie diet:

  • Lean Proteins: Foods like chicken breast, turkey, fish, tofu, and low-fat dairy products are great sources of lean protein.
  • Vegetables: Green leafy vegetables like spinach, kale, and broccoli are low in calories and high in nutrients.
  • Fruits: Berries, apples, and grapefruit are low in calories and high in fiber and antioxidants.
  • Whole Grains: Quinoa, brown rice, and whole-wheat bread are good sources of complex carbohydrates.
  • Healthy Fats: Avocado, nuts, and seeds are rich in healthy fats that are essential for optimal health.
  • Water: Likewise, staying hydrated by drinking plenty of water is crucial for any diet plan.

Consulting a healthcare expert before starting any new diet plan is recommended.

Foods To Avoid On The 500-Calorie Diet

Here are some foods to avoid on the 500-calorie diet:

  • Processed Foods: These are high in calories and low in nutrients. This can make it difficult to stick to a 500-calorie diet.
  • Sugary Drinks: Drinks like soda, juice, and energy drinks are high in calories and sugar. This can exceed the daily calorie limit.
  • High-Fat Foods: Fried foods, cheese, and fatty meat are high in calories and can quickly exceed the daily calorie limit.
  • Refined Carbohydrates: White bread, pasta, and rice are low in nutrients and high in calories. This can make it difficult to stick to the daily calorie limit.
  • Alcohol: Alcoholic drinks are high in calories, making it difficult to stick to the daily calorie limit.

How To Stay Motivated On A 500 Calorie Diet Plan

Staying motivated on a 500 calorie diet plan can be challenging, but it’s essential to achieve success. Here are some ideas to keep your motivation high:

  • Set Realistic Goals: It’s important to set realistic goals to avoid feeling overwhelmed or discouraged. Start with simple goals and improve them progressively over time.
  • Keep Track Of Progress: Keeping track of your progress can help you stay motivated. Use a food diary or a fitness app to track your calorie intake and weight loss progress.
  • Find Support: Enlist the support of family and friends, or join a weight loss support group. Sharing your journey with someone can make a world of difference.
  • Celebrate Small Wins: Celebrating small wins, like losing a few pounds or sticking to your calorie limit for a week, can help you stay motivated and focused.
  • Reward Yourself: Treat yourself to non-food rewards like a new workout outfit or a massage for achieving milestones in your weight loss journey.

The Dark Side Of The 500-Calorie Diet: Understanding Its Drawbacks

A 500 calorie diet plan can have several disadvantages, including:

  • Nutrient Deficiencies: Intaking low calorie foods can lead to deficiencies in essential nutrients like vitamins, minerals, and protein.
  • Slower Metabolism: A very low-calorie diet can slow down the metabolism, making it harder to lose weight in the long term.
  • Fatigue And Weakness: With a lack of energy from food, it’s common to experience fatigue and weakness on this diet.
  • Increased Hunger: Eating only 500 calories a day can increase hunger and cravings, making it difficult to stick to the diet.
  • Muscle Loss: With such a low intake of calories, the body may start breaking down muscle for energy, leading to muscle loss.
  • Risk Of Eating Disorders: A 500 calorie diet can be a trigger for those with a history of disordered eating.

How To Suppress Hunger Pangs On A 500-Calorie Diet

When following a 500-calorie diet plan, hunger pangs can be a common problem. Here are some tips to suppress them:

  • Stay Hydrated: Drinking plenty of water can help reduce hunger pangs.
  • Eat Fiber-Rich Foods: Foods high in fiber, such as vegetables, fruits, and whole grains, can help keep you full for longer.
  • Eat Protein-Rich Foods: Protein can help suppress appetite and reduce hunger pangs.
  • Use Spices And Herbs: Spices and herbs can help make your meals more flavorful, which can reduce hunger pangs.
  • Avoid Sugary And Processed Foods: These foods can cause a spike in blood sugar levels, leading to hunger pangs.
  • Eat Small, Frequent Meals: Eating smaller, more frequent meals can help keep your hunger levels in check.
  • Distract Yourself: Engaging in activities such as reading, exercising, or spending time with friends can help take your mind off hunger pangs.

A Word From Fitelo

A 500-calorie diet plan can be an effective way to lose weight quickly, but it is not without its drawbacks. While the diet can lead to rapid weight loss, it may also cause fatigue, weakness, and other health issues. 

It is important to consult with a healthcare expert before starting a very low-calorie diet, especially if you have any underlying health conditions. 

Staying motivated and finding ways to suppress hunger pangs can be challenging. But with the right mindset and support system, it is possible to successfully complete the plan. Remember to focus on healthy, whole foods and stay hydrated throughout the process.

Fun Fact

Are rusks really a healthy breakfast option? We dug deep and found out some shocking truths. Did you know that rusks have more calories and sugar than you think? Check out the link to learn more about why you should avoid rusks for a healthier breakfast.

Ashima’s Weight Loss Journey

Ashima, a student from Haryana, struggled with obesity and PCOS symptoms. After trying various weight loss methods, she created her own diet and exercise plan, but it didn’t work. She then approached Fitelo and found success with a sustainable, natural diet plan that reduced her PCOS symptoms and stress.

Frequently Asked Question

What Can I Eat On A 500 Calorie Day?

On a 500 calorie day, you can eat low calorie and nutrient-dense foods such as vegetables, fruits, lean protein, and whole grains.

How Much Weight Will I Lose Eating 500 Calories A Day?

The amount of weight you will lose eating 500 calories a day depends on your current weight & activity level. However, in general, you can expect to lose about 1-2 pounds per week with a 500 calorie deficit.

Is 500 Calories A Meal Good For Weight Loss?

Consuming 500 calories per meal can be helpful for weight loss if it is a part of a well-balanced and sustainable diet plan. However, it is important to consider individual calorie needs and nutritional requirements.

Is A 500 Calorie A Day Diet Healthy?

A 500 calorie a day diet is not recommended for long-term weight loss or for overall health. It can lead to nutrient deficiencies, muscle loss, and other health complications. It should only be followed under medical supervision for a short-term very low calorie diet.

Contact Us Today

We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

No Thoughts on Can The 500-Calorie Diet Plan Work For You? Find Out Now

Leave A Comment

The first step to a healthier you starts here. Talk to our experts now

Get access to 500+ healthy and tasty recipes, fitness tips and more. Subscribe to our newsletter