500 Calorie Diet

20 Tips for 500-Calorie Diet

A trick to speeding up weight loss is knowing how to eat plenty of food but not too many calories. Here are 20 tips that really work for eating 500 calories a day.

  1. You can drink calories just as easily as you can eat them, but food proves far more satisfying. A chocolate milkshake plays host to around 500 calories but if you ate a quarter of a dry-roasted chicken and a green salad you would still not top that mark.
  2. Dissolve sugar from your diet gradually. Sugar has no essential role in nutrition and is omitted from its five recommended food groups. They claim a well-balanced diet provides adequate sugar from fruit.
  3. If you love to snack on food, here’s a tip from a dieter who lost 110 pounds (eight stone). Each morning, a pile of grated carrot and celery and roll the mixture into 6 or 8 individual lettuce leaves. Eat one whenever you feel hungry.
  4. A turnip contains half as many calories as a potato. That makes it a perfect substitute when a stew or casserole calls for potatoes. You can also bake them with your roast dinners.
  5. In all cooking and for milk drinks, substitute whole milk with skim (non-fat) milk. Skim milk carries about half the number of calories as ordinary milk.
  6. Potatoes, when baked in their skins or boiled in their jackets, provide a valuable energy food and around the same number of calories as an apple. Instead of coating them in butter, make them tasty with a dob of plain yogurt or cottage cheese.
  7. Skip unnecessary “starter cocktails” or after-dinner liqueurs. When you’re eating out, start with soda water with a twist of lemon and then you can safely drink one or two glasses of wine with dinner.
  8. Use fresh fruit for family desserts. Many canned fruits are preserved in syrup that boosts the sugar content of the fruit.
  9. If you’re a cheese lover then choose low-calorie cholesterol cheddar or Norwegian table cheese.
  10. You don’t have to toss all your green vegetables in butter. Steamed broccoli, brussels sprouts and cabbage, look and taste more appealing if you toss them in finely diced parsley.
  11. That roast chicken for Sunday lunch can be very deceptive. A leg coated in greasy skin harbors far more calories than a lean piece of breast. You know which one is best for you.
  12. Can’t give up the great ice-cream dessert – well, buy low-fat ice-cream which slashes the calorie count but still whets the appetite.
  13. When you buy meat, choose lean cuts. A short loin chop contains more kilojoules than its “chump” brother. The same amount of steak carries even less.
  14. When you’re dining out with friends and the meat has a fatty surround, cut it off and leave it on the side of the plate.
  15. Save time and skip the braising process when you cook stews or casseroles. Braised meat always needs a coating of oil or butter in the pan and the meant absorbs this unnecessarily. A great calorie cutter is a slow cooker because the meat cooks in its own juices with no added oils.
  16. When you do cook stews, always do it a day ahead of time. When they are allowed to refrigerate overnight, fat settles on the top and it can be skimmed off the next day before reheating.
  17. When you cook a meatloaf, ensure that the mince has a low-fat content. Then, skip the breadcrumbs and use an extra egg to bind the loaf together.
  18. When you cook sausages always grill them on a rack. Let the fat drip away and remember, the better cooked they are, the less fat they will contain.
  19. You don’t have to stick to hard-boiled or poached eggs for a low-calorie breakfast. Scrambled eggs, or an egg “fried” in a non-stick pan, require no fat or butter for cooking.
  20. When somebody gives you a box of chocolates you’ll add pounds if you eat them, even over a period of three weeks. Why not give them away to somebody special who can eat them without suffering or share them among a big family.

Reference: 500 Calorie Diet – Journal Med Sci

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