{"id":7418,"date":"2020-07-22T14:06:10","date_gmt":"2020-07-22T14:06:10","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=7418"},"modified":"2025-07-11T19:13:25","modified_gmt":"2025-07-11T19:13:25","slug":"600-calorie-diet","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/600-calorie-diet\/","title":{"rendered":"The 600-Calorie Diet: Can it Streamline Your Weight Loss?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#What_Is_the_600-Calorie-a-Day_Diet\" >What Is the 600-Calorie-a-Day Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#What_Does_a_600-Calorie_Diet_Look_Like\" >What Does a 600-Calorie Diet Look Like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Sample_of_a_600-Calorie_Diet_Plan\" >Sample of a 600-Calorie Diet Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Option_One\" >Option One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Option_Two\" >Option Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Option_Three\" >Option Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Option_Four\" >Option Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Option_Five\" >Option Five<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#What_Are_the_Pros_and_Cons_of_the_600-Calorie_Diet\" >What Are the Pros and Cons of the 600-Calorie Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Pros_of_the_600-Calorie_Diet_Plan\" >Pros of the 600-Calorie Diet Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Cons_of_the_600-Calorie_Diet_Plan\" >Cons of the 600-Calorie Diet Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#How_Much_Weight_Will_I_Lose_on_600_Calories_a_Day\" >How Much Weight Will I Lose on 600 Calories a\u00a0 Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Points_to_Note\" >Points to Note<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Can_I_survive_on_600_calories_a_day\" >Can I survive on 600 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#Why_am_I_not_losing_weight_on_600_calories_a_day\" >Why am I not losing weight on 600 calories a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#What_will_happen_if_I_eat_600_calories_a_day_for_a_month\" >What will happen if I eat 600 calories a day for a month?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Half the year has already gone and summer is already here, but you still haven\u2019t achieved your New Year&#8217;s resolution to shed those extra pesky pounds. Maybe you added a few more kilograms during lockdown and are looking for a quick fix. Could the 600-calorie diet be the answer to your prayers? Can this restrictive eating plan help you fit into those tight jeans or that bikini? Let\u2019s find out!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_600-Calorie-a-Day_Diet\"><\/span><b>What Is the 600-Calorie-a-Day Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 600-calorie diet is a form of <a href=\"https:\/\/betterme.world\/articles\/can-you-drink-while-intermittent-fasting\/\">intermittent fasting<\/a>. For those who are unfamiliar with IF, aka intermittent fasting, it\u2019s a diet regimen that cycles between brief periods of fasting, where you don\u2019t eat at all or consume very few calories, and other periods of unrestricted food consumption (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/intermittent-fasting\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While this form of dieting has been around for years, it was popularized in the early and mid-2010s by Dr. Michael Mosley, Kate Harrison, and Dr. Jason Fung (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-2018062914156\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 600 diet is also known as the 5:2 diet in the intermittent fasting community. The rules for the 5:2 diet are quite simple. This eating plan involves eating regularly for five days and eating very little on the other two days of the week (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324303\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Two very important facts to note about the 5:2 diet are that,<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The fasting days are not consecutive. You don\u2019t eat well from Monday to Friday and then only consume 600 calories on Saturday and Sunday. You\u2019re required to space out your fasting days. For example, fast on Wednesday and Saturday.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This is not a &#8216;true fast&#8217;. Fasting generally means no food within the allocated days or hours of the fast. However, you\u2019ll still eat on your fasting days on this 600-calorie diet. The only difference will be that you will consume approximately a quarter of your usual calorie intake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 5:2 diet restricts women to 500 calories a day while men can only consume 600 calories.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-61829 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/The-Ultimate-Walking-Plan-To-Lose-Weight-And-Tone-Up-1024x576.png\" alt=\"The 600-Calorie Diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/The-Ultimate-Walking-Plan-To-Lose-Weight-And-Tone-Up.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/The-Ultimate-Walking-Plan-To-Lose-Weight-And-Tone-Up-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/The-Ultimate-Walking-Plan-To-Lose-Weight-And-Tone-Up.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/The-Ultimate-Walking-Plan-To-Lose-Weight-And-Tone-Up-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_a_600-Calorie_Diet_Look_Like\"><\/span><b>What Does a 600-Calorie Diet Look Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a form of intermittent fasting that allows you to eat normally (your usual healthy caloric intake) for five days a week while you fast and only consume 600 calories on two other days of the week. While there are no restrictions regarding how much you can eat on the five non-fasting days (<\/span><a href=\"https:\/\/www.verywellfit.com\/5-2-diet-pros-cons-and-how-it-works-4770014\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">), it\u2019s advisable to mind your portions and caloric intake in order to achieve your weight loss goals faster or in a reasonable amount of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of having unhealthy foods such as French fries, pizza, and cheese-filled burgers, you should opt for much healthier options such as:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables &#8211; Broccoli, cauliflower, kale, collard green, sweet potatoes, spinach, and squash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Any kind of fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean proteins &#8211; Chicken breast, ground turkey, eggs, and fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains &#8211; Whole-wheat bread, pasta, and <a href=\"https:\/\/betterme.world\/articles\/brown-rice-diet\/\">brown rice<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats &#8211; Nuts, seeds, olive oil, and avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fiber foods &#8211; Beans, legumes, lentils, oatmeal, and sprouted grains<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember, you should always consult your doctor before you start a new diet or workout regimen.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/29.png\" alt=\"600 calorie diet\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_of_a_600-Calorie_Diet_Plan\"><\/span><b>Sample of a 600-Calorie Diet Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re at a loss and wondering what a 600-calorie diet menu looks like, here are some examples of meals and snacks you can enjoy on either of your fasting days:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_One\"><\/span><b>Option One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast <\/b><span style=\"font-weight: 400;\">&#8211; Oatmeal<\/span><\/p>\n<p><span style=\"font-weight: 400;\">234 g cooked oatmeal<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure you cook your oats with just boiling water and don\u2019t add any kind of milk (regular or plant-based).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 158, Fat: 3.2 g, Carbs: 27 g, Protein: 6 g<\/span><\/i><\/p>\n<p><b>Dinner <\/b><span style=\"font-weight: 400;\">&#8211; Smoked paprika paella with cod and peas (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/smoked-paprika-paella-cod-peas\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 tbsp rapeseed oil, 1 onion, 2 garlic cloves, 100g brown basmati rice, 1 tsp turmeric, 1 tsp smoked paprika, 500 ml vegetable bouillon, 1 large red pepper, large courgette, 125 g frozen peas, 300 g pack skinless Atlantic cod, 1\/3 small pack parsley, 1\/2 lemon<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 481, Fat: 10 g, Carbs: 55 g, Protein: 38 g<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Total calories for the day: 638<\/span><\/i><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\">Start transforming your body now! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_Two\"><\/span><b>Option Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast <\/b><span style=\"font-weight: 400;\">&#8211; Green smoothie<\/span><\/p>\n<p><span style=\"font-weight: 400;\">40 ml coconut milk or coconut cream, 75 ml water, 1 tbsp lime juice, 15 g frozen spinach, 1 tsp fresh grated ginger<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 82, Fat: 8 g, Carbs: 3 g, Protein: 1 g<\/span><\/i><\/p>\n<p><b>Dinner <\/b><span style=\"font-weight: 400;\">&#8211; Broccoli and cauliflower gratin with sausage (<\/span><a href=\"https:\/\/www.dietdoctor.com\/recipes\/broccoli-and-cauliflower-gratin-with-sausage\/servings\/1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\u20446 leek, 1\u20446 yellow onion, 75 g broccoli florets, 40 g cauliflower florets, 75 g sausages, 10 g butter, 1\u20443 tbsp Dijon mustard, 40 ml sour cream, 25 g shredded cheese, 2\u20443 tbsp fresh thyme or dried thyme, salt and pepper.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 498, Fat: 42 g, Carbs: 12 g, Protein: 18 g<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Total calories for the day: 580<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_Three\"><\/span><b>Option Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast <\/b><span style=\"font-weight: 400;\">&#8211; Garlic bread (<\/span><a href=\"https:\/\/www.dietdoctor.com\/recipes\/keto-garlic-bread\/servings\/5\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the bread &#8211; 40 g almond flour, 12 g ground psyllium husk powder, 1\/2 tsp baking powder, 1\/4 tsp sea salt, 1\/2 tsp cider vinegar or white wine vinegar, 60 ml boiling water, 3\/4 egg white.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the garlic butter &#8211; 30 g butter, 1\/4 minced garlic clove, 1\/2 tbsp finely chopped fresh parsley, 1\u20448 tsp of salt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that the above measurements make approximately five garlic breadsticks. You should only eat one slice of bread.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 94, Fat: 9 g, Carbs: 1 g, Protein: 2 g<\/span><\/i><\/p>\n<p><b>Lunch <\/b><span style=\"font-weight: 400;\">&#8211; Low-carb coconut pancakes (<\/span><a href=\"https:\/\/www.dietdoctor.com\/recipes\/low-carb-coconut-pancakes\/servings\/1\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1 1\/2 eggs, 1\/4 pinch salt, 1\/2 tbsp melted coconut oil, 50 ml coconut milk, 15 g coconut flour, 1.1 g baking powder, butter or coconut oil for frying<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 289, Fat: 24 g, Carbs: 3 g, Protein: 12 g<\/span><\/i><\/p>\n<p><b>Dinner <\/b><span style=\"font-weight: 400;\">&#8211; Caprese snack<\/span><\/p>\n<p><span style=\"font-weight: 400;\">50 g cherry tomatoes, 50 g mozzarella cheese balls, 1\/2 tbsp green pesto, salt, and pepper<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 218, Fat: 17 g, Carbs: 3 g, Protein: 14 g<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Total calories for the day: 601<\/span><\/i><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/day-weight-loss-low-carb-diet\/\"><i>7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-61777 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-Long-Will-It-Take-Me-To-Lose-40-Pounds_-The-Hard-Hitting-Truth-1024x576.png\" alt=\"The 600-Calorie Diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-Long-Will-It-Take-Me-To-Lose-40-Pounds_-The-Hard-Hitting-Truth.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-Long-Will-It-Take-Me-To-Lose-40-Pounds_-The-Hard-Hitting-Truth-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-Long-Will-It-Take-Me-To-Lose-40-Pounds_-The-Hard-Hitting-Truth.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-Long-Will-It-Take-Me-To-Lose-40-Pounds_-The-Hard-Hitting-Truth-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_Four\"><\/span><b>Option Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast<\/b><span style=\"font-weight: 400;\"> &#8211; Low-carb cream cheese with herbs<\/span><\/p>\n<p><span style=\"font-weight: 400;\">50 g cream cheese, 1\/2 tsp olive oil, 30 ml fresh parsley or basil, 1\/4 garlic clove, 1\/4 tsp lemon zest, salt, and pepper. 1 celery stalk or other vegetables such as carrots, cucumber, or bell pepper.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 230, Fat: 22 g, Carbs: 4 g, Protein: 4 g<\/span><\/i><\/p>\n<p><b>Dinner <\/b><span style=\"font-weight: 400;\">&#8211; Low-carb cauliflower hash browns<\/span><\/p>\n<p><span style=\"font-weight: 400;\">110 g cauliflower, 3\/4 egg, 1\u20448 grated yellow onion, 1\/4 tsp salt, 1\/2 pinch pepper, 30 g butter, for frying.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 282, Fat: 26 g, Carbs: 5 g, Protein: 7 g<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Total calories for the day: 512<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_Five\"><\/span><b>Option Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Breakfast <\/b><span style=\"font-weight: 400;\">&#8211; One three-inch diameter apple<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 95, Fat: 0.3 g, Carbs: 25 g, Protein: 0.5 g<\/span><\/i><\/p>\n<p><b>Lunch <\/b><span style=\"font-weight: 400;\">&#8211; Spicy beans and rice (<\/span><a href=\"https:\/\/www.allrecipes.com\/recipe\/25279\/amys-spicy-beans-and-rice\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/4 cup water, 1 tablespoon and 1 teaspoon uncooked brown rice, 425 g canned black beans, 3\/8 fresh jalapeno peppers, 1\/8 teaspoon ground cumin, 1\/2 teaspoon chili powder, black pepper, 1 tablespoon and 1\/2 teaspoon shredded cheddar cheese, 3\/8 fresh green onions, 56 g black olives<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 96.1, Fat: 9.9 g, Carbs: 11.2 g, Protein: 3.7 g<\/span><\/i><\/p>\n<p><b>Dinner <\/b><span style=\"font-weight: 400;\">&#8211; Easy protein noodle low-carb lasagna (<\/span><a href=\"https:\/\/www.dietdoctor.com\/recipes\/easy-protein-noodle-low-carb-lasagna\/servings\/3\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1\/2 tbsp olive oil, 1\/8 chopped yellow onion, 1\/2 garlic clove, 75 g fresh Italian sausage, 75 g ground beef, 175 g unsweetened marinara sauce, 110 g ricotta cheese, 1\/4 egg, 1\u20448 tsp sea salt, 50 g sliced deli chicken breast, 75 g mozzarella cheese, 30 g Parmesan cheese.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that the above measurements are enough for three servings.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 412, Fat: 30 g, Carbs: 7 g, Protein: 28 g<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Total calories for the day: 603.1<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">This sample <a href=\"https:\/\/betterme.world\/articles\/meal-plan-balance\/\">meal plan<\/a> has hopefully answered your question about what you can eat on the 600-calorie diet. Please note that unless otherwise stated, the above recipes are enough for one serving. As the 5:2 diet is quite restrictive on fasting days, remember to keep hydrated by drinking a lot of water. You\u2019re also allowed to have plain, unsweetened coffee or tea.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-61684 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-1024x576.png\" alt=\"600-calorie Diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/2-4-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Pros_and_Cons_of_the_600-Calorie_Diet\"><\/span><b>What Are the Pros and Cons of the 600-Calorie Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_of_the_600-Calorie_Diet_Plan\"><\/span><b>Pros of the 600-Calorie Diet Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermittent fasting in general is known to have several health benefits, including increased insulin sensitivity, better stress resistance, reduced morbidity, and increased life span (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12724520\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Regarding this specific diet, some of its benefits include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Cholesterol<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In 2009, a clinical trial on obese individuals &#8211; 12 women and four men &#8211; involving eight weeks of an alternate-day fast (similar to the 600-calorie diet) showed all volunteers recorded a substantial decrease in the levels of total cholesterol, LDL cholesterol, and triacylglycerol (i.e. triglyceride) concentrations in their bodies (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19793855\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Loss<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you compare alternate-day caloric restriction to daily caloric restriction, weight loss results are similar. Fewer fat-free mass tends to be lost with alternate-day fasting, which means that muscle mass is better preserved with weight loss on the alternate-day regimen (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21410865\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). It should be noted that weight loss on the 5:2 diet is even more noticeable when combined with exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23408502\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Easy To Follow<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As this diet only requires you to give up your usual food intake for two non-consecutive days every week as opposed to every single day of every week, it\u2019s more likely that most people will persevere with this way of eating and successfully lose weight (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/top-diets-review\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons_of_the_600-Calorie_Diet_Plan\"><\/span><b>Cons of the 600-Calorie Diet Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Thankfully, this diet doesn\u2019t have many disadvantages or reasons to reject it. However, if you\u2019re not used to fasting, some of the side effects you might experience could be a reason for you to choose wisely. (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/top-diets-review\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/61.png\" alt=\"600 calorie diet\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Will_I_Lose_on_600_Calories_a_Day\"><\/span><b>How Much Weight Will I Lose on 600 Calories a\u00a0 Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consuming only 600 calories a day typically results in significant weight loss due to the severe calorie deficit this creates. The amount of weight lost can vary greatly depending on factors such as starting weight, age, gender, metabolism, and physical activity level.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If we look at the math, on average, a daily deficit of 3,500 calories is estimated to result in the loss of one pound of body weight per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3810417\/#:~:text=Wishnofsky's%20%E2%80%9Crule%E2%80%9D%2C%20one%20pound,in%20clinical%20nutrition%20and%20medicine.\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). So, if a person&#8217;s maintenance calories (the number of calories needed to maintain their current weight) is around 2,000 per day, consuming 600 calories would create a deficit of approximately 1,400 calories daily. In a week, this could theoretically lead to a weight loss of approximately 2.8 pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this estimate is overly simplistic and doesn\u2019t take the body&#8217;s adaptive mechanisms into account. Severe caloric restriction can slow metabolism, decrease muscle mass, and lead to other health issues, potentially reducing the actual weight loss achieved.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Points_to_Note\"><\/span><b>Points to Note<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This diet shouldn\u2019t be confused with a very low-calorie diet (VLCD). Unlike this intermittent fasting regimen, the VLCD is a clinically supervised diet where a person eats 800 or fewer calories every day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10552824\/\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). A very low-calorie diet is prescribed to obese and severely obese people who are managing diabetes, preparing to have surgery, or preparing for fertility treatments.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While the 5:2 diet requires an intake of 600 calories for two days of the week, a VLCD is done every day for a maximum of 12 weeks and only by patients with a body mass index (BMI) of 30 or higher under the close supervision of a medical doctor (<\/span><a href=\"https:\/\/www.verywellfit.com\/what-is-a-very-low-calorie-diet-3496286\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). Don\u2019t mistake a 600-calorie diet for a very low-calorie diet under any circumstances as such a mistake could be detrimental to your health.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_survive_on_600_calories_a_day\"><\/span><strong>Can I survive on 600 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Surviving on 600 calories a day is incredibly hard and usually not recommended. Such a low-calorie intake is far below the recommended daily allowance for adults, which is typically around 2,000 calories for women and 2,500 for men, depending on activity level and other factors (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/healthy-weight\/managing-your-weight\/understanding-calories\/#:~:text=Daily%20calories&amp;text=It%20may%20also%20be%20given,needs%202%2C000kcal%20a%20day\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sustaining a diet of 600 calories can lead to severe nutritional deficiencies, as it\u2019s almost impossible to obtain all the necessary vitamins, minerals, and macronutrients on such a restricted diet (<\/span><a href=\"https:\/\/www.ejgm.co.uk\/download\/the-impact-of-weight-loss-diet-programs-on-anemia-nutrient-deficiencies-and-organ-dysfunction-12675.pdf\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Prolonged intake of so few calories can result in serious health consequences, including muscle loss, weakened immune function, decreased bone density, and organ failure (<\/span><a href=\"https:\/\/www.news-medical.net\/health\/The-Health-Effects-of-Severe-Caloric-Restriction.aspx\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s very important to approach weight loss with a balanced and nutritionally adequate diet and seek guidance from healthcare professionals before you make drastic changes to your caloric intake.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_am_I_not_losing_weight_on_600_calories_a_day\"><\/span><strong>Why am I not losing weight on 600 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not losing weight on a 600-calorie diet can be perplexing, but it\u2019s often due to the body&#8217;s adaptive responses to extreme calorie restriction. When the body perceives a significant reduction in calorie intake, it can enter a state of &#8220;starvation mode&#8221; where the metabolism slows down to conserve energy. This metabolic adaptation reduces the rate at which calories are burned, which makes weight loss more difficult (<\/span><a href=\"https:\/\/www.uab.edu\/news\/research\/item\/12593-weight-loss-may-take-longer-than-expected-due-to-metabolic-adaptation\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hormonal imbalances, such as increased cortisol levels from stress and decreased thyroid hormone production, can also contribute to the body holding onto weight. It&#8217;s important to ensure any weight loss plan is sustainable and balanced and that it provides adequate nutrition to support overall health and metabolic function.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_will_happen_if_I_eat_600_calories_a_day_for_a_month\"><\/span><strong>What will happen if I eat 600 calories a day for a month?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Eating 600 calories a day for a month can have serious health repercussions. Initially, significant weight loss may occur, primarily from loss of water, glycogen stores, and muscle tissue, rather than fat. However, as the body adjusts to the caloric deficit, the rate of weight loss may slow down. Continuous consumption of such a low-calorie diet can lead to severe malnutrition, including deficiencies in essential vitamins, minerals, and macronutrients, which are essential for bodily functions.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=600_calorie_diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 600-calorie diet is an alternate-day fast that has been proven to help people lose weight. It\u2019s a fantastic way to lose weight gradually and is also a great stepping stone to learn how to live a more <a href=\"https:\/\/betterme.world\/articles\/healthy-office-snacks\/\">healthy lifestyle<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For better results while on the 5:2 diet, make sure you don\u2019t overeat or overindulge on the non-fasting days. Try to keep your foods wholesome and healthy. If you don\u2019t watch what you eat on these five days, chances are you\u2019ll pack on the pounds instead of losing them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, make sure to increase your physical activity during the day by working out. As usual, remember to consult your doctor before you start a new diet or <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-routine\/\">workout routine<\/a>. You don\u2019t need to put your health at risk just to lose weight.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Half the year has already gone and summer is already here, but you still haven\u2019t achieved your New Year&#8217;s resolution to shed those extra pesky pounds. Maybe you added a few more kilograms during lockdown and are looking for a quick fix. Could the 600-calorie diet be the answer to your prayers? Can this restrictive [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79714,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172,75],"tags":[],"coauthors":[45],"class_list":["post-7418","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 600-Calorie Diet: Can it Streamline Your Weight Loss? - BetterMe<\/title>\n<meta name=\"description\" content=\"The \u2605 600 CALORIE DIET \u27a4 is a form of alternate-day diet that lets you fast for two days of the week. Learn more about this diet here. Is it healthy? 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What are the pros and cons?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/600-calorie-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T19:13:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/The-600-Calorie-Diet_-Can-it-Streamline-Your-Weight-Loss_-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/600-calorie-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a\"},\"headline\":\"The 600-Calorie Diet: Can it Streamline Your Weight Loss?\",\"dateModified\":\"2025-07-11T19:13:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/600-calorie-diet\/\"},\"wordCount\":1964,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/The-600-Calorie-Diet_-Can-it-Streamline-Your-Weight-Loss_.png\",\"articleSection\":[\"Diets\",\"Meal Plans\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Half the year has already gone and summer is already here, but you still haven\u2019t achieved your New Year's resolution to shed those extra pesky pounds. Maybe you added a few more kilograms during lockdown and are looking for a quick fix. Could the 600-calorie diet be the answer to your prayers? Can this restrictive eating plan help you fit into those tight jeans or that bikini? Let\u2019s find out!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the 600-Calorie-a-Day Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The 600-calorie diet is a form of <a href=\\\"https:\/\/betterme.world\/articles\/can-you-drink-while-intermittent-fasting\/\\\">intermittent fasting<\/a>. For those who are unfamiliar with IF, aka intermittent fasting, it\u2019s a diet regimen that cycles between brief periods of fasting, where you don\u2019t eat at all or consume very few calories, and other periods of unrestricted food consumption (<\/span><a href=\\\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/intermittent-fasting\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">). While this form of dieting has been around for years, it was popularized in the early and mid-2010s by Dr. Michael Mosley, Kate Harrison, and Dr. Jason Fung (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-2018062914156\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The 600 diet is also known as the 5:2 diet in the intermittent fasting community. The rules for the 5:2 diet are quite simple. This eating plan involves eating regularly for five days and eating very little on the other two days of the week (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/324303\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Two very important facts to note about the 5:2 die ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/600-calorie-diet\/\",\"url\":\"https:\/\/betterme.world\/articles\/600-calorie-diet\/\",\"name\":\"The 600-Calorie Diet: Can it Streamline Your Weight Loss? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/600-calorie-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/The-600-Calorie-Diet_-Can-it-Streamline-Your-Weight-Loss_.png\",\"dateModified\":\"2025-07-11T19:13:25+00:00\",\"description\":\"The \u2605 600 CALORIE DIET \u27a4 is a form of alternate-day diet that lets you fast for two days of the week. 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Learn more about this diet here. Is it healthy? What are the pros and cons?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/600-calorie-diet\/","og_locale":"en_US","og_type":"article","og_title":"The 600-Calorie Diet: Can it Streamline Your Weight Loss?","og_description":"The \u2605 600 CALORIE DIET \u27a4 is a form of alternate-day diet that lets you fast for two days of the week. Learn more about this diet here. Is it healthy? What are the pros and cons?","og_url":"https:\/\/betterme.world\/articles\/600-calorie-diet\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-07-11T19:13:25+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/The-600-Calorie-Diet_-Can-it-Streamline-Your-Weight-Loss_-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/600-calorie-diet\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/600-calorie-diet\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/c1a70231a169871432eddf2529db3e6a"},"headline":"The 600-Calorie Diet: Can it Streamline Your Weight Loss?","dateModified":"2025-07-11T19:13:25+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/600-calorie-diet\/"},"wordCount":1964,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/600-calorie-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/The-600-Calorie-Diet_-Can-it-Streamline-Your-Weight-Loss_.png","articleSection":["Diets","Meal Plans","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Half the year has already gone and summer is already here, but you still haven\u2019t achieved your New Year's resolution to shed those extra pesky pounds. Maybe you added a few more kilograms during lockdown and are looking for a quick fix. Could the 600-calorie diet be the answer to your prayers? Can this restrictive eating plan help you fit into those tight jeans or that bikini? Let\u2019s find out!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is the 600-Calorie-a-Day Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The 600-calorie diet is a form of <a href=\"https:\/\/betterme.world\/articles\/can-you-drink-while-intermittent-fasting\/\">intermittent fasting<\/a>. For those who are unfamiliar with IF, aka intermittent fasting, it\u2019s a diet regimen that cycles between brief periods of fasting, where you don\u2019t eat at all or consume very few calories, and other periods of unrestricted food consumption (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/intermittent-fasting\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While this form of dieting has been around for years, it was popularized in the early and mid-2010s by Dr. Michael Mosley, Kate Harrison, and Dr. Jason Fung (<\/span><a href=\"https:\/\/www.health.harvard.edu\/blog\/intermittent-fasting-surprising-update-2018062914156\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The 600 diet is also known as the 5:2 diet in the intermittent fasting community. The rules for the 5:2 diet are quite simple. This eating plan involves eating regularly for five days and eating very little on the other two days of the week (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324303\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Two very important facts to note about the 5:2 die ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/600-calorie-diet\/","url":"https:\/\/betterme.world\/articles\/600-calorie-diet\/","name":"The 600-Calorie Diet: Can it Streamline Your Weight Loss? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/600-calorie-diet\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/600-calorie-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/The-600-Calorie-Diet_-Can-it-Streamline-Your-Weight-Loss_.png","dateModified":"2025-07-11T19:13:25+00:00","description":"The \u2605 600 CALORIE DIET \u27a4 is a form of alternate-day diet that lets you fast for two days of the week. 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