Eating 500 Calories a Day for a Month: Is It the Fastest Way to Lose Weight?

Do you want to know about the fastest way to lose weight? Have you ever heard about VLCD? Do you want to lose weight using the VLCD method? Do you think it is good for your health eating 500 calories a day for a month? The article is going to answer all the queries about the diet based on eating 500 calories a day for one month or more.

VLCD is a very low-calorie diet in which a person limits his/her calorie intake up to 500 calories a day or a maximum of 800 calories. So, the body gets a very less amount of calories than those which we need to run the normal basal metabolic rate.

This is the reason, a person loses weight faster but it may have some side effects as well. So, here we are going to discuss everything you want to know about a 500 calorie diet along with the pictures of people before and after eating 500 calories a day for one month.

What is a 500 Calorie Diet?

This diet aims to eat only 500 calories a day. This limits an individual to eat only 500 calories per day for two months or three months or as long as a person wants. 500 calories are about 1/3 of the daily recommended calorie intake of adults.

How Much Weight Will I Lose Eating 500 Calories a Day For a Month?

If I eat 500 calories a day, can I lose weight? And if yes, how much weight will I lose? This is the most common question that people ask these days while struggling with weight loss. The answer is that there are two probabilities.

  • You may lose weight by eating 500 calories a day for a month. The reason is obvious as your body goes into a calorie deficit state.
  • The other probability is that you may not lose weight by eating 500 calories a day as eating a smaller amount of calories will signal your brain that your body is in a starvation state, and hence your metabolism slows down, so you end up losing no weight.

Now that you know the probabilities, you must know how your metabolism reacts to a calorie deficit state to follow a VLCD. If your metabolism remains normal and you do not feel any difficulty while being on a 500 calorie diet, you are lucky because it will help you lose a lot of extra pounds.

Now talking about how much weight you can lose by eating 500 calories a day for a month. So, if you have an average basal metabolic rate in the 1500-1800 calorie range, you eat 500 calories per day and you are minimally active, your daily diet deficit will be in the 1300 to 1600 range then, over 5 days, you can expect to lose 1.5- 2.5 pounds.

For most overweight people, cutting about 500 calories a day is a good place to start. If you eat 500 calories every day you can lose about a pound per week.

This is an average estimate that can vary according to your Metabolic rate. It depends upon how fast your body can metabolize the nutrients and help you lose weight.

How to Eat 500 Calories a Day and Feel Full?

When a person claims that they ate 500 calories a day without feeling hungry, either he is having a slow metabolic rate or he is eating those foods which are filling but low in calories. Here are some tips to feel full while eating a 500 calorie diet.

  • You can take calorie-free drinks such as black coffee.
  • Try soups for dinner. Add a lot of vegetables to it and keep the liquid in a greater quantity.
  • Eat fruits and vegetables as they are rich in fibers and hence keep us feeling full for longer.
  • Try to eat cauliflower and broccoli as they are very filling and low in calories. 100 grams of boiled broccoli contains 24 Calories.
  • Avoid eating in the morning when you have to eat only 500 calories a day. As you can feel hungry for the whole day long. Try to eat in the afternoon or the evening. You can take liquids or zero-calorie foods in the morning to start your day.
  • Eat slowly and chew properly. In this way, you will do mindful eating that will keep you satisfied for longer.
  • Have a glass of water before you eat. This will signal your brain that your stomach is full and you will not feel hungry for a long time.

“I lose weight by eating 500 calories a day” claims most people. Here is a picture of a lady before and after eating 500 calories a day for up to 3 months.

eating-500-calories-a-day-for-a-month

Eating 500 Calories a Day for a Month: Meal Planner

If you want to follow a 500 calorie diet, here is a complete menu for you, demonstrating what you can eat for breakfast, lunch, and dinner.

BreakfastLunchDinner
Ist day3 hard-boiled eggs, 1 grapefruit, 1 banana toast, black coffee2 hard-boiled eggs, 1 banana, or a toast3 hard-boiled eggs, vegetables salad containing cucumber, and lettuce with lemon dressing
2nd day1 hard-boiled egg, 1 grapefruit, Black coffee2 hard-boiled eggs, 1 grapefruit, 1 banana toast, black coffee1 hard-boiled egg, 1 chicken breast, black coffee
3rd day1 hard-boiled egg, 1 grapefruit, Black coffeeVegetable salad, 1 grapefruit, 1 banana or 1 toast, Black coffee1 hard-boiled egg, 1 chicken breast, black coffee
4th day1 hard-boiled egg, 1 grapefruit, Black coffeeVegetable saladdaddaddd1 grapefruit, 1 banana, or 1 toast, Black coffee3 hard-boiled eggs, Boiled spinach, Black coffee
5th day1 hard-boiled egg, 1 grapefruit, Black coffeeVegetable salad, 1 grapefruit, 1 banana, or 1 toast, Black coffee1 piece of white fish, vegetables salad, 1 banana, or 1 toast, Black coffee
6th day2 hard-boiled eggs, 1 grapefruit, Black coffeeFruit salad ( Apple, banana, cucumber, lettuce) Beefsteak 200g, celery, tomato, Black coffee
7th day2 hard-boiled eggs, 1 grapefruit, Black coffeeChicken breast, celery, tomato, 1 grapefruit, Black coffee1 chicken breast, tomato, 1 grapefruit, steamed cabbage, Black coffee

Side Effects of Eating 500 Calories a Day

Consuming 500 calories a day is not a healthy diet. Normally, eating anything below 1200 calories per day will make your body assume that there’s a food shortage. The result will cause your body to go into starvation mode. Then a slow metabolism will make it difficult for you to lose weight.

If you are eating a very low-calorie diet, there is a danger of many nutrient deficiencies in the body. It can lead to anemia, osteoporosis, heart attack, and even muscle loss. Yes, by eating 500 calories a day, if you are dropping more weight chances are that you are losing muscle mass.

The Bottom Line

Eating 500 calories a day for a month will help you lose weight but sometimes it doesn’t happen the way you think about it. There are chances that some people will not lose weight at all. You can see the reasons explained above.

So, if you want to cut your diet to only 500 calories a day, you must first consult your doctor or Nutritionist. If they recommend you eat 500 calories a day, then you can start by gradually decreasing your calories day by day.

But if you feel weakness, lethargy, or any other symptoms, you must stop this diet and find another way of losing weight by approaching your Nutritionist.

FAQs

How much weight can you lose by eating 500 calories a day?

An average human can lose 1 pound per week by eating 500 calories a day but it also depends upon a person’s metabolic rate. A person with a slow metabolic rate will lose weight slowly.

What happens if you eat 500 calories a day for a month?

If you eat 500 calories a day for a month, your body goes into a calorie deficit state. You are eating fewer calories than those that you need for normal body functioning.

How much weight can you lose in 2 weeks after eating 500 calories a day?

If you are eating 500 calories a day for 2 weeks, you can lose one to two pounds a day but remember, you should eat a healthy diet so that you may not suffer from nutritional deficiencies.

Can a woman lose weight by eating 500 calories a day?

Yes, a woman can lose by eating 500 calories a day if her metabolism is fast and her body does not assume the calorie deficit as a starvation mode. Many women have lost extra pounds by eating 500 calories a day.

Dr. Rimita Farid

Hi this is Dr. Rimita Farid. I have completed my MBBS from MAHSA University in Kuala Lampur , Malaysia and currently a registered doctor in Bangladesh. I am training in Dermatology and Venerology and writing for me has been a hobby, even before i decided to be a doctor. I believe our lives are getting stressful with every moment and i believe writing is the solution to all our problems. The power of pen and paper is highly underestimated by many, and i am blessed that i realized how stimulating writing can be for my well being. Hope my articles are relatable and can reach as many readers as possible.

Wholesomealive.com -a blog about Healthy Living
Logo