{"id":11730,"date":"2017-06-21T04:59:54","date_gmt":"2017-06-21T04:59:54","guid":{"rendered":"http:\/\/localhost\/hk-blog\/500-calorie-diet-plan-for-weight-loss-bid-6127\/"},"modified":"2024-02-26T12:11:42","modified_gmt":"2024-02-26T06:41:42","slug":"500-calorie-diet-plan-for-weight-loss-bid-6127","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/","title":{"rendered":"500 Calorie Diet Plan For Weight Loss"},"content":{"rendered":"<p class=\"rtejustify\">When you start your weight loss journey, you will get to hear different\u00a0suggestions\u00a0from different people. Someone will say avoid eating rice, while others will say quit carbs and some surprisingly\u00a0might suggest you to starve for weight loss. It is essential that you not blindly try your hand at everything, and should instead\u00a0follow\u00a0the expert advice of a nutritionist.\u00a0The 500 calorie diet plan is one of the popular diet plans for weight loss. But you must consult your nutritionist while following it for best results.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 1 (4).jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><u><em>Image Source:\u00a0<\/em><\/u><u><em>healthline<\/em><\/u><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/#What_Is_500_Calorie_Diet_Plan\" >What Is 500 Calorie Diet Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/#5_2_Diet_Plan\" >5:2 Diet Plan\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/#What_To_Eat_In_A_500_Calorie_Diet_Plan\" >What To Eat In A 500 Calorie Diet Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/#Disadvantages_Of_A_500_Calorie_Diet_Plan\" >Disadvantages Of A 500 Calorie Diet Plan\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/#1_Nutritional_Deficiency\" >1. Nutritional Deficiency\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/#2_Muscle_Loss\" >2. Muscle Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/#3_Ketosis\" >3. Ketosis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/500-calorie-diet-plan-for-weight-loss\/bid-6127\/#4_Metabolic_Changes\" >4. Metabolic Changes<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"What_Is_500_Calorie_Diet_Plan\"><\/span><span style=\"font-size: 20px;\"><strong>What Is 500 Calorie Diet Plan?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">500 calorie diet plan is an extreme form of very low-calorie diet (VLCD). It includes reducing the calorie intake drastically. It may include meal replacement like drinks, shakes, energy bars etc. Since the diet plan needs drastic changes, it should only be done under expert supervision.<br \/>\nThis diet plan is generally recommended to people who are very obese with a high <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/bmi-and-bmr-what-is-the-difference\/bid-6062\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">body mass index<\/span><\/a><\/strong>. It is usually recommended to be practiced under the expert supervision of a certified nutritionist.<br \/>\nA recent study showed that people lose more weight on regular calorie-restricted diets, and <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/intermittent-fasting-your-guide-to-understand-it-better\/bid-4285\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">intermittent fasting<\/span><\/a><\/strong> is effective in helping decrease belly fat. Restricting your calorie intake for short periods of time causes the body to release hormones that help you burn fat and build muscle.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 2 (5).jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><u><em>Image Source:\u00a0Runner\u2019sWorld<\/em><\/u><\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"5_2_Diet_Plan\"><\/span><span style=\"font-size: 20px;\"><strong>5:2 Diet Plan\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">500 calorie diet plan is a part of the 5:2 Diet. In this diet plan you stick to a healthy 2000 calories for five days, and then go fasting on no more than 500 low-carbohydrate calories for two days. The two fasting days are usually non-consecutive.<br \/>\nIf you have medical conditions like diabetes, kidney problems, anemia, low blood pressure, or heart problems, then you should stay away from this diet plan. If you are on any prescription medications, then you must consult your doctor before starting this 500 calorie diet plan for weight loss. The diet plan is also a big no for pregnant and breastfeeding women.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_To_Eat_In_A_500_Calorie_Diet_Plan\"><\/span><span style=\"font-size: 20px;\"><strong>What To Eat In A 500 Calorie Diet Plan?<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table style=\"width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<thead>\n<tr>\n<th scope=\"col\"><span style=\"font-size: 16px;\"><strong>Breakfast &#8211; Choose any one of the options<\/strong><\/span><\/th>\n<\/tr>\n<\/thead>\n<\/table>\n<table style=\"width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td><strong>Food Item<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Low-fat cottage cheese with a small banana<\/td>\n<td>\u00bd cup<\/td>\n<\/tr>\n<tr>\n<td>Hard-boiled egg with a whole wheat toast<\/td>\n<td>1<\/td>\n<\/tr>\n<tr>\n<td>Unsweetened cereal +\u00a0low-fat milk<\/td>\n<td>\u00be cup + 1 cup<\/td>\n<\/tr>\n<tr>\n<td>Decaffeinated tea or skimmed milk<\/td>\n<td>230 ml<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"rtejustify\">You may also go for low-calorie fruits like \u2013 melon, grapes, oranges etc.\u00a0For sweetening tea or milk use saccharin or stevia. Don\u2019t forget to <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/how-to-drink-water-right-time-and-right-way\/bid-5555\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">drink plenty of water<\/span><\/a><\/strong>, because it is more than important to keep yourself hydrated.<\/p>\n<table style=\"width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<thead>\n<tr>\n<th scope=\"col\"><span style=\"font-size: 16px;\"><strong>Lunch &#8211; Choose any one of the options<\/strong><\/span><\/th>\n<\/tr>\n<\/thead>\n<\/table>\n<table style=\"width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td><strong>Food Item<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Grilled chicken\/fish and Mixed greens<\/td>\n<td>85 gms and 3 cups<\/td>\n<\/tr>\n<tr>\n<td>Vegetable soup made with cabbage, broccoli, spinach or any other leafy vegetables<\/td>\n<td>1 bowl<\/td>\n<\/tr>\n<tr>\n<td>Turkey rolls with lettuce and mustard +\u00a0whole-grain fat-free crackers<\/td>\n<td>Upto 55 gms turkey + 2 Crackers<\/td>\n<\/tr>\n<tr>\n<td>Greek yogurt and blueberries (high-protein lunch option)<\/td>\n<td>1 cup<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Drink at least 470ml water during lunch. Avoid using oils for dressing in salads. Instead, you can use lemon juice, soy sauce, or <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sv\/healthkart-organic-apple-cider-vinegar\/SP-43121\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">apple cider vinegar<\/span><\/a><\/strong>.<\/p>\n<blockquote><p><em><span style=\"font-size: 18px;\"><strong>Related Article: <a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/how-to-use-apple-cider-vinegar-for-weight-loss\/bid-5910\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">How To Use Apple Cider Vinegar For Weight Loss<\/span><\/a><\/strong><\/span><\/em><\/p><\/blockquote>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 3 (6).jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p><u><em>Image Source: <\/em><\/u><u><em>sunbasket<\/em><\/u><\/p>\n<table style=\"width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<thead>\n<tr>\n<th scope=\"col\"><span style=\"font-size: 16px;\"><strong>Dinner &#8211; Choose any one of the options<\/strong><\/span><\/th>\n<\/tr>\n<\/thead>\n<\/table>\n<table style=\"width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td><strong>Food Item<\/strong><\/td>\n<td><strong>Quantity<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Raw vegetable salad<\/td>\n<td>1 bowl<\/td>\n<\/tr>\n<tr>\n<td>Shrimps + Broccoli tossed in cocktail sauce<\/td>\n<td>\u00a015 Shrimps + 1 cup<\/td>\n<\/tr>\n<tr>\n<td>Stir fry veggies including bok choy, carrots, beans, celery, and tofu.<\/td>\n<td>1 bowl + 2 tbsp broth mixed with 1 tsp soy sauce<\/td>\n<\/tr>\n<tr>\n<td>Egg White Omelette<br \/>\nSpinach<br \/>\nMushroom<br \/>\nLow-fat Cheddar Cheese<\/td>\n<td>4 Eggs<br \/>\n\u00bd cup<br \/>\n\u00bd cup<br \/>\n15 gms<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<blockquote><p><span style=\"font-size: 18px;\"><strong><em>Related Article &#8211; <a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/indian-fat-loss-diet-plan-for-beginners\/bid-6001\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Indian Fat Loss Diet Plan For Beginners<\/span><\/a><\/em><\/strong><\/span><\/p><\/blockquote>\n<p><img decoding=\"async\" style=\"height: 404px; width: 614px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/image_4_(7).jpg&quot;\" alt=\"\" \/><\/p>\n<p><u><em>Image Source: <\/em><\/u><u><em>goodtoknow<\/em><\/u><\/p>\n<p>Getting hunger pangs between meals during the 500 calorie weight loss diet plan is a normal thing. Be strong and don\u2019t succumb to temptation. You can munch on &#8211;<\/p>\n<ol>\n<li>Celery<\/li>\n<li>Cucumber<\/li>\n<li>Unbuttered popcorn<\/li>\n<li>Fresh juices (without sugar)<\/li>\n<li>Roasted peanuts<\/li>\n<\/ol>\n<p>Make a wise food choice by eating low-calorie, nutrient-dense foods throughout the day. Don\u2019t forget to drink water at regular intervals. You can indulge on calorie-free foods like \u2013<\/p>\n<ol>\n<li>Black coffee<\/li>\n<li>Sugar-free lemonade<\/li>\n<li>Sugar-free gelatin and ice popsicles<\/li>\n<li>Fat-free broth<\/li>\n<\/ol>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 5-1024x640.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Disadvantages_Of_A_500_Calorie_Diet_Plan\"><\/span><span style=\"font-size: 20px;\"><strong>Disadvantages Of A 500 Calorie Diet Plan<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">Everything comes with a silver lining. Although this diet plan is suited for weight loss, it does have certain disadvantages.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"1_Nutritional_Deficiency\"><\/span><span style=\"font-size: 16px;\"><strong>1. Nutritional Deficiency\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">One of the greatest disadvantages of this diet plan is that it poses a risk of <strong><a style=\"color: #25ade3!important;\" href=\"\/top-7-signs-of-vitamin-c-deficiency-you-must-be-aware-of\/bid-6097\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">deficiency of vitamins<\/span><\/a><\/strong> and minerals. Studies show that most people don\u2019t meet their daily requirement of minerals and vitamins (<a href=\"https:\/\/www.healthkart.com\/vitamins?navKey=SCT-vns-vitamins\">Vitamin tablet<\/a>) if they eat less than 1200 calories per day.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Muscle_Loss\"><\/span><span style=\"font-size: 16px;\"><strong>2. Muscle Loss<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>500 calorie diet can put you at the risk of muscle loss. Once your body consumes all the fat reserves, it starts burning muscles. At first muscle loss may seem like you are losing weight. But keep in mind that not all weight is bad.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Ketosis\"><\/span><span style=\"font-size: 16px;\"><strong>3. Ketosis<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/ultimate-guide-to-keto-understanding-ketosis\/bid-3985\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Ketosis<\/span><\/a><\/strong> is a state of body, wherein it is completely fueled by fat. The 500 calorie diet plan is the perfect diet plan for fast weight loss. It can be said it is a starvation diet plan. When the body is deprived of essential nutrients, it starts using stored fats to produce energy. And when these fats are burned, ketosis develops.<br \/>\nThe side effects of ketosis include \u2013 leg cramps, heart palpitations, headache, lethargy, and irritability. The side effects are usually minor and transient. They can be avoided by intake of enough fluids and salt.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Metabolic_Changes\"><\/span><span style=\"font-size: 16px;\"><strong>4. Metabolic Changes<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Another treat that the 500 calorie diet plan poses is metabolic changes. Lesser calorie intake for a prolonged period of time can reduce your metabolism rate. This would in turn cause burning fewer calories.<\/p>\n<p>It is advised that you undertake the 500 calorie diet plan under the supervision of a <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/hk\/consult\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">certified nutritionist<\/span><\/a><\/strong> only. It is a healthy diet plan for weight loss, but only when followed as recommended and required.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/bottom-banner (17).jpg\" \/><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>When you start your weight loss journey, you will get to hear different\u00a0suggestions\u00a0from different people. Someone will say avoid eating rice, while others will say quit carbs and some surprisingly\u00a0might suggest you to starve for weight loss. It is essential that you not blindly try your hand at everything, and should instead\u00a0follow\u00a0the expert advice of [&hellip;]<\/p>\n","protected":false},"author":77,"featured_media":15649,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[442,107,456],"tags":[],"secondary_tag":[23,109],"class_list":{"0":"post-11730","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-nutrition","8":"category-healthy-at-home","9":"category-weight-loss-diet","10":"secondary_tag-diet","11":"secondary_tag-motivation","12":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>500 Calorie Diet Plan For Weight Loss - Healthkart<\/title>\n<meta name=\"description\" content=\"From multiple options of weight loss, a 500 calorie diet plan can help you bring drastic changes. 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