The 500 Calorie Menu – Ground Rules

This is the “sprint” methodology of dieting. It is intended to be short, intense and carefully monitored. Just as in wind sprints that athletes use to train, no one can run at top-speed for very long. Similarly, the 500-calorie diet and menu is intended to be used as a quick, controlled “burst” approach to dieting.

1. Do it for short periods of time when you want or need to take off a few pounds quickly or as a component of a comprehensive long-term dieting strategy or plan.

“Let’s get some ground rules regarding the 500-calorie menu out of the way”


2. Do see your nutritionist or doctor before undertaking any diet plan calling for a daily intake of less than 800 calories. Anything below the 800-calorie threshold is considered extreme – even by dieting proponents. Make sure your healthcare providers and loved ones know exactly what you are doing. Plans like this are usually only employed by physicians in cases of morbid obesity or type 2 diabetes. So, do this with care and careful deliberation!

With this said, let’s discuss the top 4 foods to win in the 500-Calorie dietary program:

1. Steamed and raw vegetables

Steamed and raw vegetables have greater bulk and are digested more slowly. Most fruits and vegetables are naturally high in fiber and low in calories – particularly when they don’t suffer from added sauces or cooking oils we tend to use to cook them. These should form the foundation for the 500-calorie menu, and feeling full without consuming lots of calories. It is extremely difficult to consume vegetables in sufficient quantities that add body weight. When was the last time you saw an obese vegetarian?

2. Water

Yes, plain old H20 – there is no substitute for staying hydrated and putting fresh water in the place of sodas, coffee and teas. There has never been a more perfect consumable for the dieter than fresh water – and you can have as much as you want. Even though most coffees and teas are low in calories themselves, they both usually include caffeine, which increases metabolism and makes you feel hungrier – faster. Caffeine is also a natural diuretic, which means you’ll have greater and faster fluid loss – that isn’t a good thing. Water is one of Mother Nature’s finest products – especially for the dieter.

3. Spices & Seasonings

The single best substitute for all of the heavy oils and other perceived cooking essentials is the addition of favored, new and unique seasonings that can take your mind off the more calorie-laden options. This can actually be fun, especially if you like to experiment. Instead of loading your corn-on-the-cob with loads of butter or margarine, place a generous amount of garlic powder and a touch of salt and cayenne pepper in a shallow pan or dish. Roll the corn back and forth a few times and take a bite. It’s a whole new world and a great way to add an explosion of flavor to an old family favorite.

4. White Meat – Made for Good, Low-Calorie Nutrition

No, not just chicken – although white meat in most poultry products will almost always have fewer calories and, just as important, fewer calories from fat. White meats include: turkey (a miracle bird), fish, and chicken. Avoid most game birds like quail, pheasant and duck. They will always be high in saturated fat and calories.

Think positive when starting the 500 calorie menu

Closing thoughts: Always think in terms of what foods you can have. Doing so expands your dieting culinary universe. The quickest way to sabotage your 500-calorie “sprint” is to think in terms of what you are missing out on. Thinking about dieting in a way that highlights what is being lost is self-sabotaging and destructive to the process. It is an entirely different paradigm to think in terms of all the things you can have, and this places you in a position to be successful with your program. Ultimately, succeeding in your diet boils down to winning and losing. When you alter the perception – even a little – the range of highly nutritional, satisfying and low-fat foods you can have is immense.

The Original hCG Diet by Dr. A.T.W. Simeons

This is a summary from the original Simeons manuscripts, “Pounds and Inches”. It shows the original Very Low Calorie Diet (VLCD) of 500 calorie a day from DR Simeons.


Breakfast:Tea or coffee as much as you like (but without sugar. Only one tablespoon of milk allowed in 24 hours. Stevia may be used.
Lunch:1.    100 grams of chicken breast, fresh fish, beef or even lobster or shrimps. All visible fat must be  removed before you cook it, and you have to weigh the meat raw. It must be boiled or grilled without adding oil or butter. Consuming fish like salmon, herring, eel and dried or pickled fish is not allowed. 

2.    Choose one vegetable from following list: green salad, spinach, chard, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage.

3.    One breadstick (grissino) or one Melba toast.

4.    An apple, orange, or a handful of strawberries or one-half grapefruit.

Dinner :You have the same choices as lunch (above.)

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