Today, eating 500 calories a day is very popular, as it’s easy to follow diet meal plans and you can enjoy tasty dishes to help you stay on track while following this diet.
Eating 500 calories in a day is very popular nowadays, as it is easy to follow diet meal plans and they are full With delicious dishes to help keep you on track while following this diet, we will learn what this diet is all about.
What Is A 500-Calorie Diet?
People who follow a 500-calorie diet aim to eat only 500 calories per day, which is a quarter of the recommended daily intake for adults. The recommended daily amount for adults is 2,000 calories. Low-calorie diets contain 500 calories. Although doctors have prescribed this diet for many years to treat some conditions, eating too few calories has risks. While doctors may recommend a 500-calorie diet to help obese people who can’t have surgery to reduce body fat.
A 500-calorie diet loses about one pound, or 0.5 kilograms, per week. When losing weight, the body usually loses a mixture of fat, lean tissue, and water. Because of the changes that occur in the body as a result of weight loss, you may need to reduce calories further to continue to lose weight.
Recipes For Eating 500 Calories A Day
There are many dishes that can be prepared and benefited from in a 500-calorie diet, as it is easy to calculate calories, and thus distribute the 500 calories to all meals that are important to eat in one day, and here are some dishes that contain 500 calories or less.
Mushrooms With Quinoa For Eating 500 Calories A Day
- Calories Per Serving: 200
- Fat per serving: 4.5 g
- Protein Per Serving: 8g
- Quantity: Enough for two people only
the Ingredients
- A cup of cooked quinoa.
- A cup of sliced mushrooms.
- One and a half cups of shredded cabbage.
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- A teaspoon of coconut oil.
- 2 tablespoons lemon juice.
- Salt, to taste.
- Chopped coriander for garnish.
How To Prepare
- Heat the coconut oil over medium heat, add the mushrooms and cabbage, and stir well for a few minutes until the vegetables are tender.
- Add ground coriander.
- Remove pot from heat, add lemon juice, salt, and fresh coriander, and serve fresh with quinoa.
Eggs And Avocado For Eating 500 Calories A Day
- Calories Per Serving: 434
- Fat per serving: 29 g
- Protein Per Serving: 19g
The Ingredients
- 3 eggs.
- A teaspoon of avocado oil.
- One piece of thin slices of toast.
- Half of a ripe avocado.
- A teaspoon of lemon juice.
- Pinch of salt and coarse pepper.
How To Prepare
- Heat a non-stick frying pan and add avocado oil (or any other oil).
- Once the pan is hot, crack the eggs into the pan and reduce the heat to medium.
- While the eggs are cooking, mash the ripe avocado in a bowl with a fork.
- Add lemon juice, salt, and pepper to the bowl, mixing all the ingredients together.
- Toast bread to desired color and texture.
- Once the eggs are cooked, it is important to remove them from the pan and place them on top of the toast.
- Finally, mashed avocado is placed on top.
List Of Foods For Eating 500 Calories A Day
Here are some examples of foods that may be suitable for fasting days, or specifically the days when you should eat 500 calories:
- A generous portion of vegetables.
- Natural strawberry yogurt.
- Boiled or baked eggs.
- Grilled fish or lean meat.
- Cauliflower rice.
- Soup (such as miso, tomato, cauliflower, or vegetables)
- Low-calorie cup soup.
- black coffee
Disadvantages Of Eating 500 Calories A Day
There are many things that a person should consider before following a 500-calorie diet without the supervision of a doctor because there are multiple negative effects from following this diet, and among these negatives are the following:
Possible Nutritional Deficiency While Eating 500 Calories A Day:
Eating 500-800 calories a day may put a person at risk of deficiency, as certain groups of people may be more susceptible, and the elderly may be particularly at risk because they are more likely to reduce nutrient absorption from the small intestine.
The Possible Presence Of Gallstones While Eating 500 Calories A Day:
A person may be at greater risk of developing gallstones while following a 500-calorie diet, as gallstones form in the gallbladder, and can block the bile duct and cause abdominal pain. obesity, rapid weight loss, pre-existing gallstones, and frequent weight loss, and gain; Thus, eating foods rich in fiber and reducing the consumption of refined carbohydrates and sugar can also help prevent the formation of gallstones.
Lack Of Healthy Fats While Eating 500 Calories A Day:
Of the three macronutrients, fats, proteins, and carbohydrates, fats are the highest in calories. Since fats contain so many calories, it is difficult to eat enough of them while on a 500-calorie diet. Unsaturated fats like those in In salmon and avocados are very beneficial to the body, and a low-fat diet also increases the risk of deficiency of fat-soluble vitamins such as vitamin E, and poor absorption of antioxidants.
While Eating 500 Calories A Day Can Be Expensive:
Although a person on a 500-calorie diet eats less, a pound of food costs more than other meals, and meal replacement foods often cost much more than the equivalent amount of whole foods.
Conclusion:
After looking at the multiple negatives of the 500-calorie diet, there are similar alternatives, it is possible to follow one of the best diets, which is the 5:2 diet, a type of intermittent fasting diet, which means that a person eats only 500 calories on two days of the week. Choose it, but not on all days as in the 500-calorie diet, so a balanced Mediterranean-style diet is eaten with about 2,000 calories for five days of the week, and on the remaining two days only 500 calories are eaten.
After learning about a 500-calorie diet, how much does it go down? A 500-calorie diet may be beneficial in the very short term for people who are obese, or as a pre-operative procedure, however people looking to lose weight should only try to make changes to a sustainable diet and healthy lifestyle, such as increasing Eating vegetables at all meals.
