Medically reviewed by Natalie Butler, R.D., L.D. — composed by Elea Carey — to update on September 17, 2018

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an extremely low-calorie diets

A 500-calorie diet is an extremo form of naquela very low-calorie diet (VLCD). It requires you to considerably reduce the amount that food girlfriend eat, usually to der maximum that 800 calories every day.

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VLCDs use meal replacements prefer drinks, shakes, e prepared food bars rather of meals para at least two meals der day. VLCDs ~ ~ meant ao people who estão very overweight e have to be unable to shed weight after ~ trying numerous diet plans.

This diet have the right to be dangerous e requires clinical supervision. Read on come learn much more about a risks e goals of ns 500-calorie diet.


A doutor will prescribe a 500-calorie diet if that or she has decided that it’s critical ao you to shed weight. They do this by weighing your em geral health pertains to against the risks e potential complications of drastic calorie reduction.

If your doutor hasn’t recommended naquela 500-calorie diet, you should not shot this diet. A diet prefer this has actually risks e precautions associated com it. A doctor need to supervise girlfriend while on this diet.


Some world use naquela 500-calorie diet as component of ns recently popularized 5:2 intermittent diet plan. Under this plan, friend eat a balanced Mediterranean-style diet of around 2000 calories porque o five dia of a week and then border yourself come 500 low-carbohydrate calories per day ao the other two days. A two “fasting” days are usually nonconsecutive.

There is very tiny evidence come support ns benefits of 5:2 intermittent dieting over everyday calorie reduction.


You can importar an ideia of how much (or how little) 500 calorie is when you consider ns calorie count of popular foods. Ns USDA calculates that two handfuls of peanuts or a slice the pepperoni pizza contains about 250 calories. An apple has fewer than 80 calories, while dois pieces the fried chicken contain about 400 calories.

You might additionally want come consider como as many calorie you burn in a day. De acordo com to the Harvard medical School, naquela 185-pound person burns 72 calorie by just sitting in der one-hour meeting.


One of ns problems with a 500-calorie diet is the it places no limits on a fats e carbohydrates girlfriend consume. Naquela serving of coco pound cake and a glass of milk adds up to about 500 calories. However, that so-called meal doesn’t even come near to offering you a nutrients girlfriend need, even if you’re just sitting in der meeting.

Regardless that calorie count, naquela well-rounded diet contains fruits and vegetables, lean proteins, and whole grains. Being healthy is about der lot more than just der number.


The greatest dangers associated with a 500-calorie diet relate come vitamin e mineral deficiencies. Vitamin and mineral deficiencies can lead to plenty of health problems. In fact, most human being cannot meet their vitamin e mineral requirements if castle eat much less than 1200 calories every day.

For example, de acordo com to the Mayo Clinic, if your diet lacks the água com gás zinc, which is in pumpkin seeds e beef, you have the right to suffer hair loss.

Low stole intake deserve to lead come anemia, when chronic low intake of calcium e vitamin D deserve to lead to osteoporosis later on in life. If you don’t importar enough of a vitamin niacin, found in tuna and dates, you can be at risk porque o heart attack due come clogged arteries. Always consider the full nutritional makeup of a foods friend eat, not just their calories.


A 500-calorie diet can likewise put you at danger ao muscle loss. Sharon Palmer, R.D., dietitian e author the “Plant-Powered porque o Life,” clues out, “Once your body has consumed your fat reserves, it begins to burn healthy muscle.”

At first, muscle loss might seem favor you ~ ~ losing an ext weight, but manter in mind that not tudo weight is bad. To manter your body healthy, you require to have the ability to build muscles. A healthy diet burns fat, no muscle.


Another health risk to keep in mind as soon as considering naquela 500-calorie diet is that your management will change when girlfriend reduce a amount of calories you eat for a long enough duration of time. Serious calorie restriction ao prolonged durations of equipe will command to naquela slower metabolism. This can lead you to burn under calories. Also, as soon as you lose weight, girlfriend then require fewer calories to keep your novo weight 보다 you needed porque o your original weight.

Dr. Mindy Haar, Ph.D., R.D., C.D.N., the the novo York institute of technology School of health Professions, says, “Many people think that they can stick with naquela diet porque o the brief term, lose ns weight, and then go ago to eating ns way they to be before. Yet if they são de so, they will restore weight until they with their original weight.” Oftentimes human being lose both fat and lean mass yet regain mostly fat, i beg your pardon is como as diets deserve to wind increase making us fatter in the long run.

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You should only conduct naquela 500-calorie diet under naquela doctor’s near supervision. Though you may shed weight, you estão at threat of malnutrition, which can reason many wellness problems. Healthy weight loss contains getting a variety that nutrients são de varied food sources, limiting food portions, e burning an ext calories 보다 you eat. Stick to that technique to importar the pounds off and keep lock off.


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Medically reviewed by Natalie Butler, R.D., L.D. — composed by Elea Carey — update on September 17, 2018