Get the Meal Plan Here:

Instead of just telling you how to eat 500 calories a day, I did it. I’m a college instructor of the Science of Nutrition, and for 5 days my family ate 500 calories a day. The results were amazing.

Here’s a bit about how the three of us lost 17 pounds in just 5 days.

(If you’d like to give the diet a try, you can download the full meal plan, recipes and grocery list at the link above.)

1. Choose your foods wisely. 500 calories a day is not a lot, so you need to choose foods that are high in volume to fill your stomach, and high in nutrients to “biochemically fill you up”, so your body doesn’t rebel and spike cravings.

We relied heavily on soups, salads and stir-fry for both volume and nutrients.

2. Eat two meals a day. Hunger is naturally stimulated when you eat, so we minimized how often we ate during the day.

Also, eating only two meals meant we could eat more at meal time.

3. Have a plan. Prepare all of your foods the day before you begin, and have an exact plan of how and when to eat them. You do not want to be running to the grocery store or trying to figure out your next meal halfway through the week.

4. Prepare mentally. When you have everything in place, success is down to the mental game.

Make sure you have a good reason to eat 500 calories a day, and know what you want, then stay focused and the results will be impressive.

Grab the complete do-it-yourself plan here:

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Disclaimer: Dr. Becky Gillaspy received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.