The 500-Calorie Diet - A Simple and Perfect Solution for Weight Lose

 What Is The 500 Calorie Diet Plan?

A 500-calorie diet is an extreme form of a very low-calorie diet, i.e., it is extremely low in calories. It replaces the normal food routine with liquid supplements, meal replacement shakes, and bars for a specific period.

                       

500 calorie meal plan restricted calorie consumption will help your body use the stored fuel source, i.e., fat. This, in turn, will help you shed pounds.

What are the benefits of the 500-calorie diet? Find out in the next section.

Benefits

The main benefit of the 500-calorie diet is that it aids rapid weight loss. Following a VLCD can help revamp your metabolism. It accelerates fat oxidation, helping you shed weight. It is great for those who need to lose weight to prevent any health risks.

But what if you are on this diet even if you don’t need to? Or what if you are on a 500-calorie diet for three weeks or more without being supervised by a doctor? Here’s what may happen.

Health Risks

1. Nutritional Deficiencies

Following a 500 calorie a day diet meal plan for long leads to nutritional deficiencies. A study published in the Nutrition Journal showed that a very low-calorie diet formula could lead to micronutrient deficiencies.

There was a significant reduction in the serum concentration of vitamin D, vitamin C, and zinc among obese people on a low-calorie diet for over 12 weeks.

                

Low-calorie diets can cause nausea, fatigue, diarrhea, intolerance to cold, menstrual irregularities, and hair loss. Lack of fiber in the diet can also cause constipation. This decreases the efficiency of the immune system and makes your body vulnerable to various ailments.

2. Muscle Loss

Do you want to lose weight? Then, lose fat, not muscle. If you are on a VLCD for a prolonged period, you will start losing muscle mass instead of fat mass.

A very low-calorie, low-carbohydrate, low-protein diet can cause skeletal muscle loss. A 500 calorie diet can give you a “slim-fat” look and make your skin loose and droopy.

3. Metabolic Changes

Following a very low-calorie diet for a long period slows down metabolism. This ultimately leads to weight gain when you return to the original eating pattern.

A study published in Nutrition & Metabolism showed that a sudden reduction in body weight due to a low-calorie diet plan reduced the resting metabolic rate (RMR), but it was not as expected.

4. The decrease in Bone Mass

Weight loss due to following a 500 calorie diet plan for a long time decreases bone mineral density and weakens bone strength.

A study showed that low-calorie diet-induced weight loss is accompanied by a loss of bone mass. Another study on 48 adults showed that calorie restriction (CR) reduced bone mineral density and bone mass.

5. Development of Gallstones

Following a very low-calorie diet (500 calories) can increase the risk of developing gallstones.

A study published in the International Journal of Obesity showed that following VLCD for over one year resulted in cholelithiasis (the formation of stones in the gall bladder). Many of the adults had to undergo cholecystectomy (removal of the gall bladder).

6. Deficiency of Healthy Fat

A low-calorie diet is devoid of healthy fats to restrict unnecessary calorie intake. 500 calorie diet results in Consuming healthy fats in controlled portions provides satiety and helps you stay healthy.

Following a very low-calorie diet with restricted healthy fat intake reduces the absorption of fat-soluble vitamins, leading to deficiency.

        

You may be wondering who can follow this diet and who should avoid it. Find the answers below.

Who Can Follow The 500-Calorie Diet?

People with a BMI of more than 30 (from obesity grade I to grade III) should follow a very low-calorie diet under the proper supervision of a doctor or a nutritionist.

Who Should Avoid a Very Low-Calorie Diet?

Generally, doctors do not allow people with medical conditions to follow a VLCD. It is advisable not to follow any calorie-restricted diet under the following clinical conditions:

Heart disease

• Diabetes
• Kidney diseases
• Gout (accumulation of uric acid in joints)
• Gallstones

There are a lot of foods that are low in calories or marketed as low or zero-calorie drinks or foods but are harmful to the body. Hence, you should have a clear idea of what to eat and avoid if you are on the 500-calorie diet.

Foods to Eat On The 500-Calorie Diet

• Non-starchy vegetables like broccoli, carrot, beetroot, scallion, cabbage, lettuce, and parsnip. These are low in calories and loaded with nutrition. 500 calories a day meal plan will make you lose weight without putting your health in danger.
• Salads, sautéed, stir-fried, and blanched food. These minimize the disruption of valuable enzymes and phytonutrients.
• Full-fat milk and yogurt. Full-fat versions are more nutritious and will help keep hunger at bay.
• Fruits and freshly pressed fruit juices. Make sure you don’t consume high GI foods like mangoes, pineapple, and grapes.
• Low-calorie salad dressing like olive oil, lime juice, salt, and pepper.
• Pre-cooked chicken and shrimps.
• Pre-washed veggies.

Here’s the list of foods you must avoid while on the 500-calorie diet.

Foods to Avoid On The 500-Calorie Diet

• Processed foods like sausages and salami.
• Canned veggies, fruits, etc.
• Energy drinks, soda, and bottled fruit juices.
• Dried fruits.
• Sugary foods like cake, pastry, pancake, and candies.

Conclusion

The 500-calorie diet is not for everyone. You should follow it only under the supervision of a doctor and a dietitian. While following a VLCD can help reduce weight temporarily (if followed for a short time), it can lead to health risks in the long run. Hence, practice portion control and lead a healthy lifestyle to lose weight gradually.

                                                

Learn more about Health tips or Diet plans for weight loss visit Now Natural Health News.

Reference: www.stylecraze.com