My 500-Calorie Day Diet

A simple 2-day per week plan to lose weight quickly by consuming only 500 calories on the designated two days.

I wrote a blurb about my "diet plan" in my last newsletter and so many folks wrote in to ask me about it, I thought the easiest way to share some information was to post it here! 

Let me say this UP FRONT and say it loud for the people in the back: I am not medically qualified in any capacity to advise anyone on weight loss or diets. I am going to share what works for me when I need to lose a few pounds and want to do it quickly!

WHAT IS A 500-CALORIE DAY DIET?

To mimic intermittent fasting on a weekly timeline, restricting calorie intake 2 days a week helps to reset your metabolism (or so I read somewhere once upon a time). I don't know if that's true (and I never lost weight when I tried traditional intermittent fasting) but I do know it works for me.

I typically lose 5-7 pounds doing two 500-calorie days in one week. It's not easy but I can do just about anything for one day so it works for me!

To maximize results, make good choices the other five days of the week. This isn't going to work well if you eat 500 calories Tuesday then knock back two cheeseburgers and a quart of ice cream Wednesday.

HOW TO TRY A 500-CALORIE DAY DIET?

Choose 2 nonconsecutive days in a 7-day period then consume only 500 calories on those days. For best results, eat sensibly the other 5 days of the week (1,800 calories per day is considered normal for women).

Caffeine and artificial sweeteners don't seem to affect this diet negatively because I consume both! 

WHAT TO EAT? LOW-CAL IDEAS FOR 500-CALORIE DAYS

You can just about eat all the green vegetables you want and you'll know some obvious things available in the grocery stores but here are some of the things I enjoy!

These are the foods and recipes I usually make on my 500-calorie days (not all in one day obviously). Hopefully you'll see something that works for you or get an idea for your own creations from some of mine!

EGG WHITES 18 calories per egg white 

• Lightly mist a bowl with cooking spray, add 2-3 egg whites with salt and pepper then microwave about 1 minute.

*Add diced bell peppers, tomatoes or mushrooms and cook in a wide shallow bowl to make a veggie omelet.

DRIZZILICIOUS RICE CAKE BITES 90 calories

• I am in LOVE with these things (especially Lemon Cake and Birthday Cake). Get them at Sam's Club, Publix and Target (maybe Walmart too).

ASIAN SESAME SALAD 55 calories 

• 1/4 head iceberg lettuce (chopped)
• 1/4 cup chopped cilantro
• 2 tablespoons diced red onion
• 3 tablespoons Skinny Girl Asian Sesame Ginger dressing

*Add half small chicken breast (boiled/sliced) for approximately 150 calories

*Add boiled/grilled shrimp for about 7 calories per medium shrimp.

SPICY CUCUMBERS 30 calories 

• 1/2 English cucumber
• 1 tablespoon white vinegar
• 1 tablespoon soy sauce
• Red pepper flakes 
• Salt to taste

COUNTRY PEAS WITH SLICED TOMATOES 100 calories 

Heat up 1/2 can southern seasoned Field Peas & Snaps, Butterbeans or Blackeye Peas (like Margaret Holmes) then serve with 1/2 fresh tomato, sliced.

SKINNY COOKED CABBAGE 40 calories per wedge

• 1 head cabbage
• 1 cup chicken bullion
• 2 teaspoons smoked paprika
• Salt & pepper to taste 

Cut cabbage into 8 wedges then place in a large lidded skillet. Pour chicken bullion over cabbage then season with smoked paprika, salt and pepper. Cover and cook over medium-high heat until cabbage is tender.

JAPANESE-STYLE BULLION BROTH 30-45 calories

• 2 cups water
• 2 bullion cubes (or 1 large)
• Black pepper to taste
• 2 mushrooms, thinly sliced
• 1 tablespoon diced green onions 

Dissolve bullion in boiling water. Add pepper. Turn off heat then add mushrooms and onions. 

Calories vary by bullion brand and type.

JELLO MOUSSE 75 calories 

• 1 packet sugar free Jello 
• 1 low-cal serving yogurt 
• 1 8-oz carton Lite Cool Whip
• 1/4 cup boiling water

Dissolve jello in boiling water in a large bowl. Stir in yogurt until smooth then fold in Cool Whip. Pour into 8 individual cups or one larger resealable container. Cover and refrigerate at least 4 hours.

You'll need to add up the calories of the products you're using then divide by the number of portions for the exact calories.

Choose any flavor jello and yogurt. I especially like lemon jello with lemon yogurt, black cherry jello with any berry yogurt and lime jello with key lime pie yogurt!

I don't love the sugar free jello but I LOVE this dessert. When I'm not doing 500-cal days, I make a double batch, using one regular and one sugar free jello. I don't notice the artificial sweetener this way.

WANT A PRINTABLE VERSION?

If you'd like a printable version, just respond to this email and I will send it to you! Copy/paste is disabled on my website (I can't figure out how to reverse that, sorry!) but I'd be happy to email all of this to you so you can print it!