Diet 500 calories per day
The essence of the diet 500 calories is that the daily diet should not exceed 500 kcal. This method of losing weight is suitable for those who decided to get rid of 2 to 5 extra pounds in a short time. The calorie rate necessary for the normal functioning of the human body can differ significantly depending on gender, age, physical activity and lifestyle in general, a certain individual, etc. And yet the average for men is 2500 calories per day, for the fair sex these figures are slightly lower – 1500-2000 calories. The minimum calorie value, which is acceptable by WHO standards, is 1200 calories.
If, for a long time, to adhere to a low-calorie diet, then the body will begin to experience negative processes, causing dizziness, apathy and loss of strength. In turn, it can lead to a number of chronic diseases and not the best way to affect the appearance, for example, hair will drop out. Therefore, you can adhere to the 500 calorie diet only with the permission of a specialist and only in the form of unloading days. This will help to gradually rid the body of slagging, because the fasting days accelerate the metabolism, purify the blood, normalize the level of glucose and cholesterol, positively affect the skin condition.
Foods banned with a diet of 500 calories a day
During the diet should be excluded from the diet:
- tea, coffee (only ginger tea is allowed);
- fruit (you can grapefruit and pineapple);
- dried fruits;
- salt (soy sauce is allowed);
- sugar and sweets (allowed in a small amount of sugar substitute);
- starch-containing vegetables and cereals (potatoes, beets, rice, corn, etc.).
Menu with a diet of 500 calories per day for a week
Monodruzochnye days can be arranged.
Unloading day on sour-milk products – for the whole day you can drink up to 1,5 liter of kefir. Instead of yogurt you can drink fermented milk or drinking yogurt.
With high cholesterol cucumber days are good, during which you can eat a kilogram of cucumbers.
Speed up the metabolism of protein day. The menu on 500 kcal per day consists of 350 grams of low-fat cooked meat and from 800 grams of vegetables. Meat can be replaced with 400 grams of lean fish.
Unloading day on buckwheat. 200 gram of cereals put in a thermos and pour boiling water. Steamed buckwheat is divided into 4-5 portions.
You can arrange a fasting day on low-fat cottage cheese. The polylogram of cottage cheese should be divided into several receptions, enough to last the whole day.
For those who find it hard to sit on mono-loading days, you can offer the following menus for a day:
- First breakfast – half a grapefruit, two boiled egg whites; lunch – 250 gram of fresh vegetables, from which you can make a salad and fill with a small amount of soy sauce; lunch – 200 gram of fresh vegetables with boiled chicken breast without skin; dinner – 200 grams of broth, in which chicken meat was cooked, 200 ml of fat-free kefir.
- First breakfast – half a grapefruit, 50 gram of fat-free cottage cheese, seasoned with 25 grams of sour cream with fat content no more than 10%; lunch – 20 grams of prunes, 200 ml of skimmed yogurt; lunch – 70 grams of stewed chicken fillet and 50 grams of stewed champignons, 30 grams of soy sauce; dinner – salad of fresh cucumber and boiled chicken breast with the addition of soy sauce.
- First breakfast – two egg whites, according to 50 grams of cucumbers and a tomato, seasoned with sour cream fat content no more than 10%; lunch – 250 gram of grapefruit; lunch – 250 grams of stewed vegetables (white cabbage, Brussels, color, broccoli, celery, zucchini, green beans, tomatoes), 70 grams of boiled chicken, a little soy sauce; dinner – 100 gram of low-fat cooked meat, 200 ml 1% kefir.
Results of the 500 calorie diet
Arranging such unloading days can be reset for one day from 500 to 1000 grams.
Tips for a diet of 500 calories
In order not to harm your health, do not limit yourself to food for two days in a row, it is necessary to take a break between unloading days.
It is better to arrange no more than two days of loading a week. Such a diet was named 5: 2, tk. 5 days a week, you can not limit your diet and only 2 days a week, the calorie content of food should not exceed 500 kcal.
With a low-calorie diet, there is a lack of vitamins and minerals in the body, so it is worth taking an additional vitamin-mineral complex.
Feeling the hunger, you first need to drink a glass of water, if in 20 minutes the feeling of hunger will not pass the meal. Drink a day to 8 glasses of water. This will help remove toxins and toxins from the body, which also contributes to weight loss.
Reviews on the diet of 500 calories
In 2012, a British doctor and journalist, Michael Mosley, produced the documentary "Eat, Fast and Live Longer." Michael adhered to the 5 diet: 2 for 42 days. At the beginning of the film, he himself, being skeptical about such a diet regime. Twice a week, Mosley arranged for fasting days, and the rest of the five days he ate what he wanted, including cookies and cakes. By the end of the film 61-year-old doctor lost weight by 6 kilogram, except for this, the indicators of sugar and cholesterol in the blood improved.
Since then, this diet has gained a lot of supporters. And, nevertheless, some nutritionists are critical to the diet of 500 calories and believe that it can lead to eating disorders in people prone to such behavior. Low blood glucose levels can cause dizziness and hungry fainting.
Therefore, the diet of 500 calories is contraindicated in pregnant women and patients with diabetes mellitus.
But there are those to whom such a diet fits. For example, the British, Andrian Wheatley, arranged for three consecutive days a week for three years, at other times she ate everything she wanted. On days when her diet was limited to 500 calories, she ate lunch at a salad from the store for 270 calories, and divided 230 calories between apples and bananas. For 14 days, she managed to lose 3,5 kilograms. According to her, she tolerated such a diet scheme well and had no side effects and health problems.
Diets of 500 calories per week
Those who decided to go on a diet 500 calories can be advised the following scheme of nutrition for a week:
- Monday: you can eat whatever you want.
- Tuesday: either monodrazochny day, or one of the options menu above.
- Saturday: all you want.
- Thursday: fasting day.
- Пyatnitsa, Saturday, Sunday there are no restrictions on the calorie content of food.
In the case of health problems during fasting days, it is worth to increase the number of calories consumed.
Well, did you like this power system? We will try? I wish you patience, health and positive results of the dietary marathon!