50 Meal Prep Recipes for Weight Loss | Under 500 Calories (2024)

FAQs

How many pounds will I lose if I eat under 500 calories a day? ›

If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week.

The 5:2 diet plan

Some people use a 500-calorie diet as part of the recently popularized 5:2 intermittent diet plan. Under this plan, you eat a balanced Mediterranean-style diet of about 2000 calories for five days of the week and then limit yourself to 500 low-carbohydrate calories per day for the other two days.

To lose 30 pounds in four to seven months, you must create a calorie deficit of 500 to 1,000 calories per day. A tried-and-true way is to reduce your daily intake by 500 calories and add moderate-intensity exercise on most days.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

You need to burn 3500 calories a day to lose one pound a day, and you need anywhere between 2000 and 2500 calories in a day if you are doing your routine activities. That means you need to starve yourself the whole day and exercise as much as to lose the remaining calories.

The two meal diet plan is exactly what it sounds like... you just eat two meals a day instead of three. And this form of intermittent fasting is extremely effective for weight loss because it gets you into a calorie deficit while also making you feel more satisfied, limiting overeating throughout the day.

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The 5:2 diet is based on a principle known as intermittent fasting. This is where you eat normally at certain times and then fast during other times. There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and 'fasting' on the remaining two days.

Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender and activity level.

How quickly will I lose weight eating 500 calories? ›

If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.

A study published in the Journal of Nutrition found that an ultra-low-calorie diet recipe such as a 500-calorie diet can lead to severe micronutrient deficiencies. The study showed a significant decrease in serum vitamin D, vitamin C and zinc levels in obese subjects on a 500-calorie diet for more than 12 weeks.

A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day. That should put you on course to lose about 1 pound per week. This is based on a starting point of at least 1,200 to 1,500 calories a day for women and 1,500 to 1,800 calories a day for men.

Yes, you'll likely lose weight if you eat 500 calories a day without exercise. However, it's important to note that this isn't the healthiest way to go about losing weight and could lead to nutrient deficiencies.

Not for long, unless you are obese. And I don't mean that as in you think you are obese. You cannot survive on 500 calories per day for long unless a medical professional has examined you, measured you, weighed you, and told you you are obese.