500 Calorie Diet Plan for Weight Loss

500 calorie diet plan

500 Calorie Diet Plan

Struggles for weight loss can now be ended with an amazing 500 calorie diet plan. This diet plan is devised by expert dieticians. Moreover, it is planned with utmost precision for all body types.

The inability or struggle to lose weight is very common these days. It is because of various unhealthy eating habits, junk food and lifestyle choices.

People are least aware of the side effects of bad eating patterns. Eventually, such habits leave adverse effects on their body and health. They can also cause long-term sickness.

Furthermore, the 500 calorie diet plan is prepared for people with obesity and heavy body heat. In addition, this diet plan is a calorie deficit and helps in weight reduction.

What are the causes of weight gain, heavy body weight or obesity?

Obesity is one of the most complained about health issues. It all starts with different reasons. Often ignorance of a gradual increase in weight leads to such issues. Given below are some of the known causes of heavy body weight and obesity.

Heredity and genetics

Obesity is a genetic component. In various cases, obese people inherit these genes from their parents. Often, genes of heavy weight from the parents may get transmitted to the offspring.

High junk food consumption

Junk food items are addictive. Moreover, they contain various synthetic additives. These components make them worse for consumption. Moreover, junk food is rich in trans fat. It is very unhealthy and causes various health problems.

Medications or pharmaceutical drugs

There are certain medications for health problems that can cause weight gain. They do so by reducing the metabolic rate of the body.

Moreover, some of them may also increase the appetite. Furthermore, such effects of medications lead to weight gain.

These drugs include antidepressants, diabetes medication and antipsychotics.

How 5:2 diet plan help in 500 calorie diet ?

In a 5:2 diet plan, you aim to get 2000 healthy calories for five days. This is followed by aiming to 500 low carbohydrate calories for two days.

In other words, this diet plan consists of eating normal calories for five days. Then, being on an extreme calorie deficit diet for two days.

In addition, the fasting days are not consecutive as the body requires proper nutrition as well.

The 500 calorie diet plan is related to the 5:2 diet plan. This is because it helps in consuming fewer calories. Moreover, the 5:2 diet plan maintains a balance between eating normal calories and a calorie deficit diet. This diet plan follows the intermittent- fasting principle. Therefore, this plan is a part of the fat loss diet plan. It is one of the methods to lose weight faster.

Furthermore, the 5:2 diet plan is not suitable for people suffering from various medical conditions. These problems include diabetes, kidney problems, anaemia, low blood pressure, heart problems etc.

What is a 500 calorie diet plan?

It is a very low-calorie diet plan. Moreover, this sort of diet plan helps in faster weight reduction. This diet plan is recommended for people with severe weight-related issues.

The diet plan consists of healthy alternatives for high-calorie foods. In addition, the 500 calorie diet plan is doable and not as hard as imagined.

Furthermore, it is absolutely result oriented.

Why do you need this 500 calorie diet plan?

The following reasons are why you need a seamless 500 calorie diet plan:

To Lose Weight

To lose weight, you must consume fewer calories than you burn. This causes a calorie deficit. As a result of which, the person tends to lose weight and prevents weight gain.

Therefore, this diet is a must if you want to lose weight. Moreover, this diet is a very healthy way of losing fat.

To develop healthy eating habits

Having a strict diet chart will not only benefit your shape but also imbibe healthy eating habits in you.  Moreover, it will keep you away from junk food. Even in the future, you will make wise food choices when started following this 500 calorie diet chart.

Disease prevention

If you eat healthily, you will be free from diseases. The calorie-deficit diet is framed to fulfil your daily nutrient intake. Moreover, it excludes unhealthy food items known exclusively to cause health problems. 

Appearance and confidence

A wise man said “you are what you eat”. If you eat healthily, you will look healthy. Moreover, eating good food will make your body look good. The calorie-deficit diet will tone your body by removing excess fat.

In addition to this, Looking good will eventually boost your confidence.

Foods that must be present in a 500 calorie diet plan

The type of food you consume in a diet plan says all about it. If you want to lose weight, you gotta add these fruits and vegetables for fast results.

Good fruits that must be added to your diet plan








Passion fruit


Good vegetables that are low in calories and you must eat


Brussels sprouts








Non-vegetarian food that you can consume

White meats

White meat is meat that is pale white in colour when raw. This category of meat includes Rabbit meat, chicken, turkey meat etc.


Eggs are an excellent source of protein. They can be consumed boiled, fried, sunny side up etc.

Lean meat

Meat with a relatively low-fat content is classified as lean meat. Some well-known examples of the same are Skinless chicken and turkey.

Foods to avoid when following a 500 calorie diet plan

Every diet plan comes with rules and regulations. Given below is a list of foods that must be avoided when on a calorie-deficit diet.

Which are the five worst fruits that need to be excluded from your diet?

  • Mango
  • Banana
  • Avocados
  • Grapes
  • Pineapples

Five calorie-rich veggies that are to be avoided?

  • Sweet potatoes
  • Peas
  • Corn
  • Shallots
  • Turnips

Non-vegetarian food items that are a big NO

A large portion of the human population is non-vegetarian. However, several types of meats are high in calories. In addition to this, they must be avoided if trying to get rid of body fat.

Red meat

Red meat is obtained from non-fowl mammals. As the name suggests, this meat is red when raw. Furthermore, it is unhealthy for health, especially when following a calorie deficit diet.

It includes lamb, pork, mutton, goat, veal etc.

Processed meat

Processed meats are meat which is processed by salting, curing,  fermentation, smoking etc. These practices of processing are done to enhance flavour. In addition, some of these processes help the meat to have a long shelf life.

It includes salami, pepperoni, sausage etc.

A sequential 500 calorie diet plan

A 500 calorie diet plan is a calorie-deficit diet plan. It requires sensible eating and wise food choices.

Furthermore, given below are a few of the meal options. You can use them and create a diet plan.

Meal one


The following are a few of the options for breakfast

  • One whole wheat toast with a boiled egg
  • A cup of unsweetened cereal with one cup of skimmed milk
  • Low-fat cottage cheese with a medium-sized apple

Meal two


Complete your Lunchtime with any of the following dishes.

  • A big bowl of Leafy vegetable soup. It is made from spinach, cabbage, broccoli and celery.
  • One cup of Greek yoghurt with blueberries and raspberries topped
  • 100gms Boiled fish with two cups of sprouts


The following are some amazing options that you can use as snacks

  • Roasted peanuts with coconut water
  • Cucumber and celery salad
  • Unbuttered popcorn with sugar-free lemonade

Meal three dinner


The following are some great meal options. You can choose any of them for your dinner.

  • Egg white omelette of four eggs.
  • Ten shrimps and a bowl of watermelon
  • Simple raw vegetable salad with lemon squeezed and minimal salt

Tips to make the 500 diet plan more effective

  • Boiling fish and eggs is better than eating them fried.
  • Start the day with a high-protein breakfast. This is because it will keep you full until lunchtime. Moreover, proteins increase your metabolic rate.
  • Greek yoghurt, protein smoothies, scrambled egg whites or porridge can be great breakfasts.
  • Switch to low-fat dairy. Being low fat, they will do their job right and  help in weight reduction.
  • Choose eating whole fruits over fruit juices. Fruits will keep your tummy full, unlike a glass of juice. Moreover, they are natural and do not contain any additives.
  • Apple cider vinegar is associated with burning fat. Furthermore, consuming it daily will definitely help you in your weight loss journey.
  • Stay consistent with your diet. The results will eventually show.

Do’s and Don’ts for 500 calorie weight loss diet chart?


Soluble fibre

Food items that are rich in soluble fibre are a big green flag.  This is because soluble fibre absorbs water and forms gel. Furthermore, the gel formed lowers fat absorption hence preventing weight gain.

What are the sources of soluble fibre?

Soluble fibre is obtained largely from barley, nuts and various seeds.

Stay hydrated

The human body is made largely of water. Therefore, drink plenty of water. Moreover, drinking water before eating, will decrease your appetite. This will lead to lesser consumption of food and hence make you fuller early.

Furthermore, drinking enough water is related to burning calories. Therefore, 2 to 3 L of water must be consumed per day.

Herbal teas

Green tea, ginger tea, oolong tea, and cinnamon tea can be consumed for weight loss. They are fat burning in nature. Moreover, these teas are very healthy and boost the immune system as well.


Refined carbs

Refined carbs are responsible for fat around the belly area. Furthermore, these refined carbs can be replaced with unprocessed carbs.

What are the alternatives to refined carbs?

For instance, white bread can be replaced with white bread. Moreover, white rice can be replaced by brown rice.

Salt intake

When on a calorie-deficit diet, you must reduce your salt intake. This is because salt retains water and makes the stomach bloated. So, salt must be limited in the diet.


Alcohol is known to contain high amounts of carbohydrates and sugar. Moreover, certain alcohol like beer is associated with intense weight gain.

What are the Disadvantages of a 500 calorie diet plan?

The 500 cal diet plan is suitable for weight loss. But like the two faces of a coin, even this diet plan has a negative side.

The disadvantages of this diet plan are discussed below:

1)   Loss of muscles

This type of plan is a calorie deficit diet plan. When the fat reserves of the body are completely used, there is a risk of losing the muscle as well. Moreover, muscle loss is characterised by normal weight loss.

2)   Nutritional deficiency

This diet plan is too low in calories and suitable for weight reduction. Therefore, there is a high probability of the body not meeting its daily nutrient intake. certain vitamins, minerals, and other nutrients may be left out from the diet.

3)   Changes in metabolism

Low calorie intake and reduce your metabolic rate gradually. This would eventually cause burning of fewer calories than expected. Therefore, this diet plan can have a drastic effect on the metabolism of the person.

4)   ketosis

Ketosis is the state where the body is functioning entirely on expenditure of fats. When the diet is deficient in calories, the body uses the fats to produce energy leading to ketosis.

Moreover, ketosis has certain disadvantages. Leg cramps, headache, lethargy, mood swings are some of them.

Frequently Asked Questions (FAQs)

What is the role of diet in losing weight?

Diet plays a major role in losing weight. Since it is well said, “you Are what you eat”. This means if you eat low-calorie food, your body shows it. So, eating such food will definitely reflect in your body. However, when such diet charts are complemented with appropriate exercises, it will do wonders. They will lead to faster and more effective results.

Question. 2:
How long will it take for me to see results when following this 500 calorie diet chart?

Everyone has a different body type. The result varies from person to person. Moreover, different people have different causes of weight gain. Therefore, different progress is seen for different people.
Furthermore, it depends on the determination and strictness of the diet.

Question. 3:
Can lemon water reduce belly fat?

Drinking lemon water is one of the popular hacks for weight loss. Lemon, due to its diuretic properties, is known to burn fat in the body. Moreover, lemon water contains numerous antioxidants that help in digestion.
Research reveals that lemon water boosts the metabolism and calories are burned faster. You can prepare lemon water by adding lemon juice of one lemon to a 250 ml glass of water. The water should preferably be warm. This glass contains only six calories and does not contain fat.

Question. 4:
How can I slim my stomach in 7 days?

You can skin your stomach in seven days with an appropriate balanced diet combined with exercise. This diet must be calorie deficient. So that the calories you burn are greater than those you consume.
Moreover, this causes weight loss. Eventually, you’ll notice your body after weightless and nicely reduced body fat.
How to lose weight in 7 days?
There are several ways to lose belly weight in seven days. You have to be on a strict calorie-deficit diet plan. In addition to this, you have to avoid certain foods. These foods include junk foods, deep-fried food, and baked and sugary foods. Moreover, foods rich in carbohydrates and trans fats must also be avoided.
Such changes in diet are complemented by certain lifestyle changes like regular exercise at least twice a day. Then you will notice weight loss within a week.
Furthermore, consuming fat, burning beverages like herbal tea, green tea, ginger tea, and oolong tea also helps. In addition to this, you can switch to low-fat dairy instead of regular.
Reducing weight in just a week is quite a big goal. Therefore, you require consistency and patience throughout.

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