500 calorie diet for 3 weeks

The five hundred-Calorie Food plan For Weight Loss – A Pattern Meal Plan, Advantages, and Well being Dangers

The five hundred-calorie weight loss program plan has been devised to assist drop extra pounds. Docs often advocate this very low-calorie weight loss program (VLCD) for people with weight problems (BMI – over 30), whose well being is in danger owing to the surplus fats.

You are reading: The five hundred-Calorie Food plan For Weight Loss – A Pattern Meal Plan, Advantages, and Well being Dangers

Nonetheless, lactating and pregnant girls are an enormous no for taking on this weight loss program. This text explains what this weight loss program is all about, its advantages, and its potential dangers. Learn on!

What Is The five hundred Calorie Food plan Plan?

The five hundred-calorie weight loss program is an excessive type of a really low-calorie weight loss program, i.e., this can be very low in energy. It replaces the conventional meals routine with liquid dietary supplements, meal substitute shakes, and bars for a particular interval (1).

This restricted calorie consumption will assist your physique use the saved gasoline supply, i.e., fats. This, in flip, will enable you shed kilos.

It is a kind of 5:2 intermittent fasting plan that includes extreme vitality restriction for 2 non-consecutive days of every week and consuming 2000 energy on the opposite 5 days. This sort of modified weight loss program can fulfill 20-25% of vitality wants on fasting days (2).

Research confirmed that hypocaloric intermittent fasting may assist obese and overweight people drop extra pounds. Nonetheless, these research are inconclusive, and extra analysis is required to substantiate these findings (3).

What ought to your 500-calorie weight loss program plan appear like? Scroll down to seek out out.

Be aware: Comply with this very low-calorie weight loss program (VLCD) solely below the supervision of a health care provider or a nutritionist.

A 500-Calorie Pattern Meal Plan For Weight Loss

As a part of the 5:2 weight loss program plan, you want to be on a low-carb weight loss program for 2 days. However what precisely do you have to eat?

1. Breakfast

Quantity
8 ounces
1 banana + 1 medium bowl
1 every
1 cup + 4 tablespoons + 1 date

Tip: In the event you really feel hungry earlier than lunch, you may drink a cup of inexperienced tea with out sugar.

2. Lunch

Quantity
1 medium bowl
1 cup
1 cup
3 oz fish or rooster and ¼ cup veggies
1 wrap with 2 oz fish/rooster/mushroom/tofu

Tip: Drink a glass of lukewarm water 20 minutes earlier than lunch to keep away from overeating.

3. Dinner

Quantity
1 medium bowl
1 medium bowl
2 eggs, 6 mushrooms, ½ cup spinach
1 cup + 1 teaspoon balsamic vinegar + chili flakes

Tip: Drink water, and for those who really feel hungry, have a glass of coconut water or unstrained vegetable juice.

You’ll be able to select from these choices and create a really perfect, custom-made weight loss program plan appropriate for you. Be sure you seek the advice of your physician and dietitian earlier than beginning this weight loss program.

What are the advantages of the 500-calorie weight loss program? Discover out within the subsequent part.

Advantages

The principle advantage of the 500-calorie weight loss program is that it aids speedy weight reduction. Following a VLCD might help revamp your metabolism. It accelerates fats oxidation, serving to you shed weight (4). It’s nice for individuals who must drop extra pounds to forestall any well being dangers.

However what if you’re on this weight loss program even for those who don’t must? Or what if you’re on a 500-calorie weight loss program for 3 weeks or extra with out being supervised by a health care provider? Right here’s what might occur.

Well being Dangers

1. Dietary Deficiencies

Following a 500-calorie weight loss program plan for lengthy results in dietary deficiencies. A examine printed within the Vitamin Journal confirmed {that a} very low-calorie weight loss program formulation may result in micronutrient deficiencies (5).

There was a major discount within the serum focus of vitamin D, vitamin C, and zinc amongst overweight individuals on a low-calorie weight loss program for over 12 weeks (5).

Low-calorie diets could cause nausea, fatigue, diarrhea, intolerance to chilly, menstrual irregularities, and hair loss. Lack of fiber within the weight loss program also can trigger constipation. This decreases the effectivity of the immune system and makes your physique weak to numerous illnesses.

2. Muscle Loss

Do you wish to drop extra pounds? Then, lose fats, not muscle. In case you are on a VLCD for a chronic interval, you’ll begin dropping muscle mass as a substitute of fats mass.

A really low-calorie, low-carbohydrate, low-protein weight loss program could cause skeletal muscle loss (6). This may give you a “slim-fat” look and make your pores and skin free and droopy.

3. Metabolic Adjustments

Following a really low-calorie weight loss program for an extended interval slows down metabolism. This in the end results in weight achieve once you return to the unique consuming sample.

A examine printed in Vitamin & Metabolism confirmed {that a} sudden discount in physique weight attributable to a low-calorie weight loss program plan decreased the resting metabolic charge (RMR), but it surely was not as anticipated (7).

4. Lower In Bone Mass

Weight reduction attributable to following a calorie-restricted weight loss program for a very long time decreases bone mineral density and weakens bone power (8).

A examine confirmed that low-calorie diet-induced weight reduction is accompanied by a lack of bone mass (9). One other examine on 48 adults confirmed that calorie restriction (CR) decreased bone mineral density and bone mass (10).

5. Improvement Of Gallstones

Following a really low-calorie weight loss program (500 energy) can enhance the danger of creating gallstones.

A examine printed within the Worldwide Journal of Weight problems confirmed that following VLCD for over one 12 months resulted in cholelithiasis (the formation of stones within the gall bladder). Most of the adults needed to endure cholecystectomy (elimination of the gall bladder) (11).

6. Deficiency Of Wholesome Fats

A low-calorie weight loss program is devoid of wholesome fat to limit pointless calorie consumption. Consuming wholesome fat in managed parts gives satiety and helps you keep wholesome (12).

Following a really low-calorie weight loss program with restricted wholesome fats consumption reduces the absorption of fat-soluble nutritional vitamins, resulting in deficiency (13).

You could be questioning who can observe this weight loss program and who ought to keep away from it. Discover the solutions beneath.

Who Can Comply with The five hundred-Calorie Food plan?

Individuals with a BMI of greater than 30 (from weight problems grade I to grade III) ought to observe a really low-calorie weight loss program below the right supervision of a health care provider or a nutritionist.

Who Ought to Keep away from A Very Low-Calorie Food plan?

Typically, docs don’t permit individuals with medical situations to observe a VLCD. It’s advisable to not observe any calorie-restricted weight loss program below the next scientific situations:

  • Coronary heart illness
  • Diabetes
  • Kidney ailments
  • Gout (accumulation of uric acid in joints)
  • Gallstones

There are a number of meals which might be low in energy or marketed as low or zero-calorie drinks or meals however are dangerous to the physique. Therefore, it’s best to have a transparent thought of what to eat and keep away from if you’re on the 500-calorie weight loss program.

Meals To Eat On The five hundred-Calorie Food plan

  • Non-starchy greens like broccoli, carrot, beetroot, scallion, cabbage, lettuce, and parsnip. These are low in energy and loaded with vitamin. They may make you drop extra pounds with out placing your well being at risk.
  • Salads, sautéed, stir-fried, and blanched meals. These decrease the disruption of beneficial enzymes and phytonutrients.
  • Full-fat milk and yogurt. Full-fat variations are extra nutritious and can assist hold starvation at bay.
  • Fruits and freshly pressed fruit juices. Be sure you don’t eat excessive GI meals like mangoes, pineapple, and grapes.
  • Low-calorie salad dressing like olive oil, lime juice, salt, and pepper.
  • Pre-cooked rooster and shrimps.
  • Pre-washed veggies.

Right here’s the record of meals you could keep away from whereas on the 500-calorie weight loss program.

Meals To Keep away from On The five hundred-Calorie Food plan

  • Processed meals like sausages and salami.
  • Canned veggies, fruits, and many others.
  • Vitality drinks, soda, and bottled fruit juices.
  • Dried fruits.
  • Sugary meals like cake, pastry, pancake, and candies.

Ceaselessly Requested Questions

What number of kilos will I lose if I eat 500 energy a day?

Following a VLCD (500 energy per day) might help you scale back 15-20 kilos in a month.

How a lot weight are you able to lose per week on the 5:2 weight loss program?

The 5:2 weight loss program plan might help you lose 5-7 kilos in every week, relying in your physique kind.

What recipes can I embrace in a 500-calorie weight loss program?

Meals which might be loaded with low-calorie greens and fruits will be included in a 500-calorie weight loss program. You can also make vegetable soup, vegetable salad, fruit salad with low-fat yogurt, or a portion of grilled rooster or fish with grilled veggies for lunch or dinner to fulfill your starvation pangs.

Can I observe a 500-calorie weight loss program for 3-4 weeks?

Following a really low-calorie weight loss program (500 energy) for greater than every week makes your physique weak and lowers your immunity and productiveness. Therefore, you will need to seek the advice of your physician and dietitian earlier than following a VLCD for a very long time.

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