The 500 calorie and 5:2 diet

The 500 calorie diet is now becoming the UK's choice of losing weight. Although it is not easy to go follow a 500-calorie intake a day, there are several ways to get it done through careful planning. We show you what you can do to make your weight loss programme work for you.

The principle

Surviving on a low number of carbs a day is tough especially if you are used to having high amounts. The 500 calorie diet is exactly what it says, you have to consume only 500 calories a day. Since it means drastically reducing your calorie intake, then you have to plan your meals carefully in order not to surpass the figure. A lot of people use this calorie plan as part of the 5:2 diet. It works, as follows:

  • Eat healthy meals for 5 days in a week. You can opt for Mediterranean cuisine.
  • For the remaining 2 days, the option is to fast meaning, limit food intake to 500 calories a day. You can do this on alternate days.

Here are a couple of ideas what to eat that's under 500 calories:

  • For breakfast, you can have yoghurt, nuts, raisins or an omelette which account for 94 calories to 132 calories.
  • Lunch can be potato salad, soup, noodles or vegetable couscous that will give you from 170 to 238 calories.

There are several ways you can plan your meals not to exceed 500 calories:

  • You can maybe have a slice of pizza with a sausage topping that will be about 250 calories.
  • Or, you can eat an apple for a snack that's going to be 80 calories.


The 500 calorie diet can be considered an extreme form of weight loss. Before you embark on it, talk to your doctor especially if you have grave health concerns. You might not be able to withstand the reduction of calories. Note that not everyone can support a drastic loss in calories. In addition, you burn calories as well so you have to take this into the equation.

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