500 Calorie Juice Diet – The 500 calorie diet plan is designed to help you lose weight. Doctors usually recommend this very low calorie diet (VLCD) for obese people (BMI – over 30), whose health is at risk from excess fat.
However, breastfeeding and pregnant women are a big no for taking this diet. This article explains what this diet is all about, the benefits and the possible risks. Read more!
500 Calorie Juice Diet
The 500-calorie diet is an extreme form of a very low-calorie diet, meaning it is very low in calories. It replaces the normal eating routine with liquid supplements, meal replacement shakes and bars for a period of time (1).
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This limited calorie consumption will help your body use its stored fuel source i.e. fat. This, in turn, will help you lose weight.
This is a kind of 5:2 intermittent fasting plan that involves severe energy restriction on two non-consecutive days of the week and consuming 2,000 calories on the other five days. This type of modified diet can provide 20-25% of energy needs on fasting days (2).
Studies have shown that hypocaloric intermittent fasting can help overweight and obese people lose weight. However, these studies are inconclusive and more research is needed to confirm these findings (3).
As part of the 5:2 diet plan, you must follow a low-carb diet for two days. But what exactly should you eat?
Healthy Food Swaps To Cut 500 Calories A Day
Tip: Drink water, and if you’re hungry, drink a glass of coconut water or unsweetened vegetable juice.
You can choose from these options and create an ideal, customized diet plan that suits you. Be sure to consult your doctor and dietitian before starting this diet.
The main benefit of the 500 calorie diet is that it aids in rapid weight loss. Tracking a VLCD can help change your metabolism. It accelerates fat oxidation, helping you lose weight (4). It is great for those who need to lose weight to avoid health risks.
But what if you follow this diet even though you don’t have to be? Or what if you follow a 500-calorie diet for three weeks or more without a doctor’s supervision? Here’s what can happen.
Chipotle Meals Under 500 Calories
There was a significant reduction in serum concentrations of vitamin D, vitamin C and zinc in obese people following a low-calorie diet for more than 12 weeks (5).
Low-calorie diets can cause nausea, fatigue, diarrhea, cold intolerance, menstrual irregularities and hair loss. Lack of fiber in the diet can also cause constipation. It reduces the efficiency of the immune system and makes your body vulnerable to various ailments.
Do you want to lose weight? Then lose fat, not muscle. If you sit on a VLCD for a long time, you will start to lose muscle mass instead of fat mass.
A very low-calorie, low-carb, and low-protein diet can cause skeletal muscle wasting (6). This can give you a “slim fat” appearance and make your skin loose and flabby.
Healthy Frozen Meals That Are Under 500 Calories — Eat This Not That
Following a very low-calorie diet for a long time slows down the metabolism. This eventually leads to weight gain when you go back to the original eating pattern.
Showed that a sudden reduction in body weight due to a low-calorie diet plan lowered resting metabolic rate (RMR), but not as expected (7).
Weight loss resulting from following a calorie-restricted diet for a long period of time reduces bone mineral density and weakens bone strength (8).
One study showed that weight loss due to a low-calorie diet was associated with a loss of bone mass (9). Another study in 48 adults showed that calorie restriction (CR) reduced bone mineral density and bone mass (10).
Calorie Diet: What You Need To Know
Showed that following a VLCD for more than a year resulted in cholelithiasis (the formation of stones in the gallbladder). Many adults have to undergo a cholecystectomy (gallbladder removal) (11).
A low-calorie diet does not contain healthy fats to limit unnecessary calorie intake. Consuming healthy fats in controlled portions provides satiety and helps you stay healthy (12).
Following a very low-calorie diet with limited intake of healthy fats reduces the absorption of fat-soluble vitamins, leading to a deficiency (13).
You may be wondering who can follow this diet and who should avoid it. Find the answers below.
Are Liquid Diets A Good Idea For Weight Loss?
People with a BMI over 30 (from grade I to grade III obesity) should follow a very low-calorie diet under the proper supervision of a physician or nutritionist.
In general, doctors do not allow people with medical conditions to follow a VLCD. It is advisable not to follow a calorie-restricted diet under the following clinical conditions:
There are many foods that are low in calories or marketed as drinks or foods that have little or no calories, but are harmful to the body. Therefore, you should have a clear idea of what to eat and avoid when following a 500-calorie diet.
Going on a 500-calorie diet isn’t easy, especially in the beginning. Your stomach makes you hungry and you keep thinking about all the food you can eat. But luckily, there are simple things you can do to tame those cravings.
What Happens If You Burn 500 Calories A Day?
The 500 calorie diet plan is an extremely low calorie diet that is effective in rapid weight loss. It helps boost metabolism and promotes fat burning, helping you lose a few pounds in no time. This diet is usually recommended for obese people. It should be avoided by people with diabetes, heart and kidney disease or gout. This diet should only be followed under the supervision of a doctor or a dietician. Keeping this up for more than a week can lead to nutritional imbalances, weakened immunity, fatigue, weakness, hair loss and gallstones. So be careful.
The 5:2 diet plan can help you lose 5-7 pounds per week, depending on your body type.
Foods full of low-calorie fruits and vegetables can be included in the 500 calorie diet. You can make vegetable soup, vegetable salad, fruit salad with low-fat yogurt or a side dish of grilled chicken or fish with grilled vegetables for lunch or dinner to satisfy your hunger.
Following a very low calorie diet (500 calories) for more than a week weakens your body and lowers your immunity and productivity. Therefore, it is important to consult your doctor and dietician before taking a long-term VLCD.
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Articles in are supported by verified information from peer-reviewed and academic research papers, reputable organizations, research institutions, and medical societies to ensure accuracy and relevance. See our editorial policy for more details.
Priyanka is a nutritionist and certified diabetes educator. He has more than 8 years of experience in nutrition and dietetics… more
Merlin Annie Raj is a Registered Dietitian based in Hyderabad, India. He has extensive experience in clinical nutrition as… moreSubscribe to your favorite Plenish products and save 10% on every delivery PLUS free delivery (save £2.99!). Change or cancel your subscription at any time within your account.
We make 5:2 as easy as 1, 2, 3. Our 500-calorie program is a simple swap: two days a week, drink six of our organic, cold-pressed juices (total calories: 500) instead of your normal food . All the flavor, no effort.
Ways Reduce Calorie Intake From Your Diet For Easy Weight Loss
Subscribe to a weekly 5:2 delivery program and get every fifth week plus free delivery (save £2.99!). Change or cancel your subscription at any time within your account.
Boost: Essential Green Juice 250ml This green juice is made from the best organic vegetables and consists of 73% leafy greens, sweet pear, zesty lemon and fiery ginger.
Fuel: Hard Green Juice 250ml Our Fuel green juice consists of 96% vegetables; 4% lime and 0% waste.
Pump: Berry Beets Juice 250ml Pump full of flavour, a delicious blend of sweet berries, beetroot and zesty lime. No spices, no preservatives, no additives. It is not necessary.
Calorie Diet: Is It A Sensible Way To Lose Weight?
Shield: Sweet Immunity Juice 250ml Naturally sweet, with a subtle hint of fiery ginger to tingle your taste buds.
Our zesty lemonade, kick juice is made with the finest chillies; zesty lemon & lime; sweet coconut nectar.
We removed the faff at 5:2. Eat a normal balanced diet five days a week; drink six of our cold-pressed juices the other two days. This program ensures that you get about 500 calories a day, without having to count. All our organic juices are 100% recycled bottles.
When your delivery arrives, put your 5:2 in the refrigerator to keep it cold. Follow the schedule and when it’s time for a juice, shake it before enjoying with your Plenish glass straw. Natural separation can occur which is why vigorous shaking is so important, this is a good sign that we are 100% natural and contain no stabilizers or additives. Our juices should be drunk fresh and are not suitable for freezing.
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We count calories so you stay pumped. Our 5:2 programs are designed to pack in as many nutritious, organic fruits and vegetables as possible while providing a very specific number of calories. Each plan consists of our juices – which nourish you while controlling your calorie intake.
When it comes to sustainability, we strive to stay ahead. All our bottles are made from 100% recycled plastic bottles (caps and labels not included) and our boxes are made from sustainably sourced, recyclable cardboard. Our ice packs are also recyclable: pour the
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