Low Calorie Diet Plan – Lose Weight Fast Without Exercise

low calorie diet plan

Is My Diet Plan Effective?

It’s time to evaluate yourself to determine whether a low calorie diet plan is for you. Do you know how many calories you need? When dieting it is important that you are eating or taking the proper vitamins and minerals to keep your body in top shape and avoid depression that you may experience when not eating enough of the proper food groups. To ensure you understand how many calories you need I am listing the FDA guideline for you to follow.

The vast majority of people who try to reduce their weight through dieting will, at some point, discover that their efforts are not paying off, even though they are making every effort possible to achieve their goal. The term for this predicament is a “dieting rut.” According to NIH there is a direct link associated with depression and not getting enough of 3 important essential vitamins, minerals, and omega-3 fatty acids. People in this condition binge eat, that can make losing weight that much harder.

Let’s explore why some of us fall into this diet rut and what we can do to get out of it by first reviewing the basic principles of weight loss.

Weight loss
low calorie diet plan

Basic Principles of Weight Loss

  • Determination to lose weight
  • Mindset change that you will eat healthier Foods
  • Weighing yourself regularly to ensure you are controlling your food intake or increasing your caloric burn rate
  • Exercise at least 30 mins a day to burn calories. You can start by walking, dancing, running, whatever you can do but start moving.
  • Plan ahead when parties or family gatherings are coming up. You will need to understand that you may eat more, so eat less leading up to the event and DO NOT OVEREAT
  • Stress Eating is a real thing. I know I always do it when work, Life, or anything pops up and becomes stressful. Take time for yourself and meditate or talk to someone who is also losing weight for support.
  • You will have days that you may not follow that strict plan. It’s ok, but get back on your diet program and start again. I promise it will get easier.
  • Support and Environment for your lifestyle change is critical. Having a partner living in the same house will make it easier to lose weight. When I started, my whole family also decided to make the change.
  • Use a Dietician to help guide you in the process when starting a diet weight plan or when you feel you are not progressing any longer

Your environment also plays a role in your health.

According to the NIH National Institute of Health, your friends and family significantly influence weight gain. The research detail how your social ties contribute to your habits leading to obesity. 1 in 3 adults is deemed obese, which can put you in serious health problems, including type 2 diabetes, heart disease, and stroke.

Researchers found that friendships can have a crucial influence on a person’s weight. The likelihood of becoming obese increased by nearly 57% if a close friend had become obese.

As described in the July 26, 2007, issue of The New England Journal of Medicine,

Generic Eating Plans

diet weight plans
Types of diets and nutrition plans, Keto, paleo, vegan, low carb and raw balanced meals lifestyle

The fact that most low calorie diet plan are standardized is one of the most significant issues that arise with them. It is a generic eating plan that was devised without taking into account the physiology or metabolism of any particular person. Such diets would thus not work with you as an individual either, which is one of the primary reasons why your diet plan is probably not working.  

Because of this, many people are deciding to pursue careers as dietitians. This is because many individuals are looking for individualized weight loss programs and methods through dietitians. Because the internet has come to our aid, doing this has become even less complicated. You can now get a solution to your problem at any moment of the day, as the distances that once separated dieters and nutritionists have been significantly reduced. You also have the flexibility to work with your dietitian as your coach, thanks to the availability of the internet.

Your dietitian, who also acts as your coach, will quickly be able to solve any problems that you are having with your diet. 

What is the USDA recommended calorie intake? DRI Calculator.

Who’s Got Your Back?

One more significant factor that contributes to a failed diet is a lack of support from friends and family members. It’s possible that different people in your house have dissimilar body types and, as a result, can consume an infinite variety of foods without putting on weight. As a result of this, they will be prone to stocking your refrigerator with a variety of different types of junk food. Given your circumstances, it is only reasonable for you to be tempted to consume them. It’s also possible that you’ll find yourself in a scenario where you’re alone with no one to talk to about the difficulties associated with your weight. 

Consultation with a psychotherapist is the way to find a solution to this issue. These days, a significant number of people who struggle with issues related to their weight seek the assistance of psychotherapists. 

Hidden Calories

Another factor contributing to the failure of low calorie diet plans in many people is the presence of hidden calories. You may be unaware of how many calories you’re taking in. Take, for instance, sugary sodas packed with calories, and even frappuccinos, which are popular these days and contain as many as 600 calories in a single serving. All these things keep adding to your calorie intake, ultimately leading to your diet plan’s failure. You will need to make an active effort to avoid something like this. You can eliminate these hidden calories by making conscious modifications to your diet, such as substituting skim milk for whole milk and cutting out coffee drinks altogether. 

Time For A Change

Most people who try to lose weight through a low-calorie diet plan give up on their efforts because they are inconsistent with their diet programs. People will go on a diet for a certain amount of time, then stop doing it before seeing any significant difference. The primary reason is that they do not observe substantial progress regarding their weight loss. It is reasonable for you to anticipate positive outcomes. However, the reality is that sticking to a decent plan for losing weight will take some time. The most weight you can lose in a week with a healthy weight reduction diet is just a couple of pounds. Therefore, if you want to see significant effects, you might need to go on a diet for several months. 

Because of this, it is strongly suggested that you completely change how you approach your diet plan. Do not think of the program you have chosen for dieting as a change in diet. Instead, consider it a shift in how you live your life. You will find that you are looking at food differently due to this additional commitment you will feel compelled to make. 

Despite all of this, if you feel that you cannot continue your diet, you ought to think about switching up the plan you are following for your diet. Simply put, you shouldn’t strive to lose weight with your chosen diet plan. Instead, you ought to work towards improving your health. Because of this, you must give serious consideration to the diet plan that you select.

 A Comprehensive Diet Plan of 500 Calories

People are now incredibly concerned about their physical well-being. They are using various dieting strategies to achieve a bright and lovely physique. Each individual’s calorie requirements vary depending on their degree of activity, age, and weight. To support the body’s essential processes, however, a dieting male needs around 1,700 to 2,000 calories per day, and a dieting woman needs about 1,200 to 1,500 calories per day.  What is a low calorie diet plan? Usually a comprehensive diet plan of 500-600 Calories.

So, when it comes to a 500-calorie diet, it is simple to imagine how little food you will need to consume while following the plan. It is crucial to understand that you should cut calories gradually because doing so abruptly and at such a low level might negatively affect your health. Simply reducing your diet of simple saturated acids and carbs is an excellent place to start. 

atkins diet plan
500 Low Calorie Diet Plan

Here is a diet plan for you that contains 500 calories. 

Low calorie diet plans are NOT meant to be long-term. It’s only to get you out of a rut to get your weight goals back on track. Always seek advice from a professional caregiver to ensure your safety is at hand.


We all know that we need to start the day with a filling, healthy breakfast, but following a 500-calorie diet plan prevents you from doing this. Different decaffeinated teas, such as green tea, chamomile, and red clover, are particularly helpful in reaching this aim when you are working on this diet plan. A cup of skimmed milk is another excellent choice. If you are someone who is dependent on regular tea and cannot begin the day without drinking it, you should sweeten it with stevia or saccharin. You can also eat citrus fruits like grapefruits, oranges, and others for breakfast because they are low in calories. 


No tortillas, brown rice, or bread are allowed for lunch! You are only allowed to have one bowl of soup that contains green leafy vegetables. Only veggies that are high in vitamins and minerals should be consumed. The best veggies for a 500-calorie lunch menu include squash, cabbage, yams, broccoli, chickpeas, and peas. You can have some boiled fish or chicken without adding any oil or salt if your heart is aching for some meat. With the aid of these low calorie foods, the amount of protein can readily meet your body’s needs. You can also have some salads made from uncooked veggies. 


You can choose from the same menu for supper. Every diet recipe with 500 calories is made using oil devoid of saturated fatty acids. Olive oil and horseradish oil are ideal for this specific diet plan. You should consume some soups made with black beans, lentils, and zucchini during dinner. Baked veggies and low calorie seafood like sardines, salmon, or tuna are also suitable for dinner because they can quell your appetite. 

So that’s the diet plan for 500 calories. If you implement this diet right away, you can experience extreme hunger and discomfort. As a result, you can initially cut the number of calories you consume each day to 900 with the aid of low calorie foods and then progressively lower this to the desired level of 500 calories per day. Let’s now discuss the benefits and drawbacks of the 500-calorie diet plan. 

Benefits of a 500-Low Calorie Diet Plan 

1. Rapid Weight Loss is undoubtedly this diet plan’s most significant advantage. This is regarded as one of the quickest methods for losing weight. With the aid of this regimen, you can lose between 3 and 5 pounds every week without engaging in any exercise. 

2. Economical – The 500-calorie diet is the most affordable approach to reducing weight because 500 calories a day is all you need. 

3. More Energy – You may have noticed that your body feels slightly lethargic after a large meal. Your body must work hard to burn it off, which is the cause. Your body doesn’t have to use a lot of energy by consuming 500 calories, allowing you to stay alert and awake. 

Cons of a low calorie diet plan of 500 Calories 

1. Hunger – The most significant drawback of this low calorie diet plan is that most people experience constant hunger once they begin to follow it. If you want to feel better, consume a lot of vegetables. 

2. Health Risks – These diet regimens can occasionally become quite harmful and lead to significant health problems, including hair loss, kidney stones, etc. 

3. You cannot eat out with family or friends on a 500-calorie diet. This includes going out for lunch or dinner.

What Is The Secret Behind Weight Loss

Time is the secret to losing weight. You can lose weight when you take the appropriate actions at the right moment for an extended period of time. People who take their meals at the incorrect time frequently acquire weight. Every meal should ideally be spaced out by five hours. For instance, you might eat breakfast at 7 am, lunch at 1 pm, and dinner at 7 pm. Between meals, you can eat snacks and fruits.

Intermittent Fasting was one of my secret weapons to help me lose and keep the weight off. Here’s a great 5 min video that explains the science behind it.

Wrap Up

As you can see now there are many diet weight plans to choose from. The trick is to find one that you can stick with to make it part of your life style diet every day.

Read MY STORY on how I was fat and unmotivated and how I was able to turn my life around and stop eating ultra-processed foods. We have one life to live, and we must take care of it as best as possible. I will tell you what I did to start the process of losing weight, exercising, and eating right. I am a regular guy who was able to change his life around, and you can too.

Check out my last posts:

Since dropping 40 lbs, I am a fitness enthusiast who understands what it takes to keep the weight off. So I started writing about my fitness journey and find interesting topics to share about health, fitness, Investing, and trending topics. Thanks to you all who have inspired me to take my first step to good health.

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