Simone Lawson
A 500-800 calorie diet is considered a very low-calorie diet (VLCD) and is typically recommended for people who are very overweight and have been unable to lose weight through other diet plans. It is important to note that this type of diet can be dangerous and should only be undertaken with medical supervision. A 500-calorie diet may not provide sufficient nutrients and can lead to malnutrition and other health issues. To give you an idea, a 6-inch ham and wheat sub with oil and vinegar, or a plain bagel with 3 oz of cream cheese, or a chocolate pound cake with a glass of milk, all amount to roughly 500 calories. On the other hand, the Fast 800 diet, which is based on intermittent fasting and low-carb principles, recommends an 800-calorie daily intake for rapid weight loss, followed by a healthier, low-carb Mediterranean-style diet.
| Characteristics | Values |
|---|---|
| Type of diet | Very low-calorie diet (VLCD) |
| Calorie range | 500-800 calories per day |
| Food examples | Subway 6-inch ham on wheat with oil and vinegar, 2 eggs with small amounts of bacon and cheese, 4.5 oz of cheese, 2 candy bars, 2 standard-sized bags of Skittles, 5 golden delicious apples, 2 smoothies, Arby's classic Beef 'n Cheddar with sauce, small order of curly fries, plain bagel with 2 packets of cream cheese |
| Potential benefits | Weight loss, improved medical conditions (e.g., diabetes, high blood pressure, high cholesterol) |
| Potential risks | Malnutrition, vitamin and mineral deficiencies, muscle loss, anxiety about ordering food or eating with others, unknown long-term effects on bone health |
| Recommendations | Consult a doctor or healthcare professional before starting, ensure supervision from a doctor and dietitian, do not attempt without medical advice |
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What You'll Learn
- A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD)
- A 500-calorie diet can lead to malnutrition and vitamin and mineral deficiencies
- A 500-calorie diet may include a Subway 6-inch ham on wheat with oil and vinegar
- A 500-calorie meal can be nutrient-dense or made of processed or high-fat foods
- A 500-calorie diet can be dangerous and requires medical supervision
A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD)
The 500-calorie diet is often employed as part of the 5:2 intermittent fasting regimen. This involves adhering to a balanced Mediterranean-style diet of approximately 2000 calories for five days of the week, followed by restricting intake to 500 low-carbohydrate calories on the remaining two non-consecutive days. Intermittent fasting has been shown to be effective for weight loss, potentially helping to prevent the body from reaching a weight-loss plateau.
While the 500-calorie diet may lead to rapid weight loss, it is important to be aware of the associated risks. The limited variety of foods and reduced calorie intake can result in vitamin and mineral deficiencies, increasing the likelihood of health issues. For instance, a diet lacking in zinc, found in pumpkin seeds and beef, may contribute to hair loss. Similarly, insufficient iron intake can lead to anaemia, while a chronic deficiency of calcium and vitamin D can result in osteoporosis.
To ensure adequate nutrition, it is crucial to consider the nutritional makeup of foods, rather than solely focusing on calorie counts. A well-rounded diet includes fruits, vegetables, lean proteins, and whole grains. When following a 500-calorie diet, it is important to prioritise nutrient-dense foods over processed or high-fat options. Additionally, consulting with a doctor and a dietitian is essential to ensure the diet is undertaken safely and to mitigate potential health risks.
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A 500-calorie diet can lead to malnutrition and vitamin and mineral deficiencies
A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD). It is not suitable for everyone and should only be undertaken under strict medical supervision. While it may lead to rapid weight loss, it also carries significant risks, including malnutrition and vitamin and mineral deficiencies.
Malnutrition is an imbalance between the nutrients your body needs to function and the nutrients it receives. It can manifest as undernutrition or overnutrition. Micronutrient deficiencies are common in those with macronutrient undernutrition. When calories are scarce, vitamin and mineral levels are affected. A 500-calorie diet can lead to a deficiency in zinc, iron, calcium, vitamin D, and niacin, which can cause hair loss, anemia, osteoporosis, and an increased risk of heart attacks.
A well-rounded diet includes fruits and vegetables, lean proteins, and whole grains. However, a 500-calorie diet does not provide enough calories to meet the nutritional requirements of most people. The quality of the calories consumed is also important, as a 500-calorie meal of processed or high-fat foods will have a different impact on the body than a 500-calorie meal of nutrient-dense foods.
A 500-calorie diet can also put you at risk for muscle loss. Once your body has consumed its fat reserves, it begins to burn healthy muscle. This diet can be challenging to stick to and may cause anxiety about ordering food or eating with others. It is important to consult a doctor before starting a 500-calorie diet to ensure it is safe and to prevent potential health complications.
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A 500-calorie diet may include a Subway 6-inch ham on wheat with oil and vinegar
A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD). It is important to note that a 500-calorie diet should only be conducted under a doctor's supervision, as it can lead to malnutrition and various health problems. A 500-calorie diet may include a Subway 6-inch ham on wheat with oil and vinegar, as well as a variety of other foods.
Firstly, let's focus on the Subway sandwich. Subway is often advertised as a healthy option, but it is important to consider the calories and nutrients in their menu items. A 6-inch ham sandwich on wheat bread with oil and vinegar can amount to around 500 calories. This is an example of how a seemingly healthy option can quickly reach 500 calories with the addition of a few condiments.
It is worth noting that the quality of the calories consumed matters. A 500-calorie meal made up of nutrient-dense foods will have a different impact on the body than a 500-calorie meal of processed or high-fat foods. It is crucial to consider the nutritional value of the foods you eat, not just their calories. A well-rounded diet includes fruits, vegetables, lean proteins, and whole grains.
When following a 500-calorie diet, it is important to be mindful of portion sizes and food choices. For example, a small order of curly fries can add 331 calories to your meal, and a plain bagel with one 3-oz packet of plain cream cheese can amount to around 500-550 calories. Adding another packet of cream cheese can contribute an additional 291 calories.
Additionally, it is important to be cautious of hidden calories in drinks and condiments. Smoothies, coffee drinks, and sauces can easily add over 100 calories to your meal. For instance, just one tablespoon of Horsey sauce can quickly increase the calories in your meal. Therefore, when constructing a 500-calorie diet, it is crucial to carefully consider the calorie content and nutritional value of each food and beverage.
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A 500-calorie meal can be nutrient-dense or made of processed or high-fat foods
A 500-calorie meal can be nutrient-dense when it includes a variety of whole foods such as vegetables, whole grains, and lean proteins. For example, a black bean and quinoa bowl with pico de gallo, fresh cilantro, avocado, and an easy hummus dressing is a nutrient-dense meal that falls under 500 calories. Another example is a vegetarian taco filled with sautéed cabbage, peppers, and black beans, topped with avocado, cheese, or sour cream. This meal provides a balance of nutrients and healthy fats while staying within the 500-calorie limit.
On the other hand, a 500-calorie meal can also be composed of processed or high-fat foods. While this may not be ideal for overall health, it is important to understand that a 500-calorie diet does not restrict the types of foods consumed. For instance, a slice of pepperoni pizza or a serving of chocolate pound cake with a glass of milk can amount to approximately 500 calories. However, these choices lack the essential nutrients that contribute to a well-rounded diet.
It is crucial to emphasize that a 500-calorie diet can lead to malnutrition and vitamin or mineral deficiencies if not properly managed. A dietitian or healthcare professional should be consulted to ensure that any dietary changes are safe and nutritionally adequate.
Some examples of 500-calorie meals that are healthy and can be prepared in 20 minutes include:
- Chicken sausage with feta and red pepper, served with pasta
- Spinach ravioli with sun-dried tomatoes, Kalamata olives, and pine nuts
- Blackened fish tacos with salsa, cabbage, and a citrus dressing
- King prawn and courgette tagliatelle with garlic, lemon, and chilli
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A 500-calorie diet can be dangerous and requires medical supervision
A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD). It requires a drastic reduction in food intake, with an upper limit of 800 calories per day. This diet should only be followed under the close supervision of a doctor and is typically prescribed to people who are very overweight and have been unable to lose weight through other diet plans.
The 500-calorie diet is not suitable for everyone and can be dangerous due to the risk of nutritional deficiencies. It may lead to malnutrition, a weakened immune system, and vitamin and mineral deficiencies, which can cause various health problems. For example, a diet lacking the mineral zinc can result in hair loss, while low iron intake can lead to anaemia. A 500-calorie diet may also cause muscle loss, as the body begins to burn healthy muscle after consuming its fat reserves.
The quality of calories consumed is important. A 500-calorie meal composed of nutrient-dense foods will have a different impact on the body than one made of processed or high-fat foods. A well-rounded diet includes fruits, vegetables, lean proteins, and whole grains, regardless of calorie count.
Before starting a 500-calorie diet, it is essential to consult a healthcare professional to ensure it is safe for you. It should not be undertaken without a doctor's recommendation and supervision. This diet is typically recommended for short-term use and may be beneficial for some people with obesity or as a pre-operative measure.
Some examples of foods that constitute 500 calories include a 6-inch ham and wheat sub with oil and vinegar, a plain bagel with 3 oz of cream cheese, a small order of curly fries, two candy bars, a chocolate pound cake with a glass of milk, or a breakfast of two eggs with small amounts of bacon and cheese.
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Frequently asked questions
A 500-calorie diet is an extreme form of a very low-calorie diet (VLCD). It involves consuming only 500 calories a day, which is about a quarter of the daily recommended intake for adults. The upper limit on this diet is 800 calories per day.
Some examples of meals that contain approximately 500 calories include:
- A 6-inch ham sandwich on wheat bread with oil and vinegar
- 4.5 oz of cheese
- 2 standard-sized bags of candy
- 5 golden delicious apples
- 2 eggs with small amounts of bacon and cheese
- A plain bagel with one 3-oz packet of plain cream cheese
Yes, there are several risks associated with very low-calorie diets. These diets can lead to malnutrition, vitamin and mineral deficiencies, muscle loss, and weakened bones. They may also not provide enough energy for daily living and regular physical activity. Additionally, these diets should only be undertaken with medical supervision as they can be dangerous and may not be suitable for everyone.
