How to Lose Weight Healthily Without Extremes Instead of 500 kcal per Day

500 Calorie Per Day Diet - Trend, Danger, and Reality

In recent years, various extreme approaches to dieting have spread across the internet. One that evokes strong emotions and simultaneously attracts the attention of those seeking quick results is the so-called 500 calorie per day diet. Often promoted by celebrities, bloggers, or fitness influencers as an effective way to "kick-start" weight loss and shed excess pounds in a matter of days. But what really lies behind this dietary approach? Can it truly help, or does it do more harm than good?

What Does "500 kcal per Day" Actually Mean?

The energy value of food is measured in kilocalories (kcal). The average daily intake for an adult woman is around 2000 kcal, and for men, up to 2500 kcal – depending on age, activity, and other factors. The "500 kcal per day diet" involves a significant reduction in energy intake, representing only 20-25% of normal daily needs. Such a regime is extremely low-calorie (known in English as VLCD – Very Low Calorie Diet) and is typically used under medical supervision in people with obesity as part of a controlled treatment program.

In practice, this might mean consuming only two smaller meals per day – for example, a vegetable soup and plain yogurt – or specially formulated meal replacements in the form of shakes with precisely measured nutritional content.

Why Do People Choose Such a Strict Diet?

Motivations vary. Some try to lose weight quickly for an upcoming social event, others seek a restart after a period of unhealthy eating, and some want to lose weight "at any cost." Sometimes there is also the mistaken belief that extreme calorie reduction "kick-starts metabolism" and that the body will "switch" to more efficient fat burning after a few days. This narrative is unfortunately often supported by idealized stories in the media, presenting radical weight changes as a quick and easy path to happiness and health.

In reality, the situation is much more complicated. The body, when faced with an extreme calorie deficit, enters a state of starvation, triggering defensive reactions – metabolism slows down, energy expenditure decreases, and the body tries to conserve every available resource.

What Happens in the Body with a 500 kcal per Day Intake?

Initially, the body may use glycogen stores in the liver and muscles, but these are limited. After a few days without sufficient energy from food, the body begins to draw energy from fat stores and muscle mass. This means that a person may lose weight, but often also loses muscle, which is undesirable – especially since muscle mass plays a key role in maintaining metabolism.

Another problem is the lack of nutrients. With such a low-calorie intake, it is very difficult to ensure sufficient vitamins, minerals, fiber, healthy fats, and proteins without supplements. Long-term adherence to this regime can lead to a range of health complications – from weakness, fatigue, and irritability to hormonal imbalances, digestive disorders, or heart problems.

According to experts from Harvard Health Publishing, diets with less than 800 kcal per day should not be followed without medical supervision, as their risks may outweigh the benefits. And what about a diet with only 500 kcal?

A Practical Example: When Rapid Weight Loss Doesn't Work

Lucie, 32, decided to try a strict regime during the lockdown. After reading several enthusiastic reviews on social media, she created a meal plan with a maximum of 500 kcal per day. The first days were challenging, but the results came quickly – she lost 3 kilos in a week. The problem arose two weeks later. "I was tired, irritable, couldn't concentrate at work. I felt weakness in my legs and started suffering from constipation. I stopped exercising because I didn't have the strength," Lucie describes. After a month, she returned to normal eating, but the weight quickly came back – along with an additional two kilos.

Similar experiences are not uncommon. The yo-yo effect, or rapid weight gain after stopping a drastic diet, is a common consequence of extreme calorie deficits. The body "learns" from the period of starvation and tries to store more fat as a reserve for future restrictions.

Are There Situations Where 500 kcal per Day is Appropriate?

Yes, but only under medical supervision. In the treatment of obesity, VLCD diets are used, for example, before bariatric surgeries or in cases of metabolic syndrome. In these instances, the patient is under regular monitoring, receives precisely mixed nutrition, and their health status is closely watched. This is a therapeutic approach, not a "fit tip" for social media.

It's important to realize that everyone has different needs, metabolism, and health limitations. What may work short-term for one person can be dangerous for another.

Healthier Alternatives and Sustainable Approaches

If the goal is healthy weight loss, the body needs a balanced approach – a combination of reasonable calorie restriction, quality nutrient-rich foods, and regular exercise. Instead of drastic intake reduction, it is more beneficial for most people to reduce daily intake by 300-500 kcal, which still allows for weight loss without harming the body. Moreover, such a regime is sustainable in the long term.

One approach could be intermittent fasting, which is gaining popularity. For example, the 5:2 method, where you eat normally for five days and reduce intake to 500-600 kcal for two days. Even here, caution is necessary, and it's important to monitor how the body responds.

What Does 500 kcal Look Like in Practice?

To better illustrate what can be consumed within 500 kcal, here is an approximate example:

• 1 medium apple (95 kcal)
• 100 g cooked broccoli (35 kcal)
• 1 slice of whole-grain bread (70 kcal)
• 1 hard-boiled egg (78 kcal)
• 100 g plain yogurt (60 kcal)
• 1 teaspoon of olive oil (40 kcal)
• 1 small banana (90 kcal)

That's all. And even then, the 500 kcal limit is exceeded. It's clear that such a diet cannot be sustained long-term without consequences.

A Message for Anyone Who Wants to Lose Weight Healthily

Quick solutions can be tempting, but health should not be sacrificed for the sake of a number on the scale. Our bodies need enough energy not only for movement but also for basic functions – heart activity, breathing, brain activity, hormonal balance. Therefore, we should ask: What do I want from my body – to function efficiently and healthily, or just to lose weight for a short time at any cost?

As the well-known American doctor and author Michael Greger said: "It's not just about how long we live, but how well we live." And food is an inseparable part of that – not as an enemy, but as fuel that nourishes us.

A 500 kcal per day diet can be a tempting experiment, but in the vast majority of cases, it is not a solution. If we want to change our figure, health, or lifestyle, it's always better to start on a path that is slower but much more certain and safer.

When it comes to health, extremes are never the best choice.