A 1,500-Calorie Diet: Food Lists, Meal Plan and More
Calorie Needs
Foods to Eat
Foods to Avoid
Meal Plan
Tips
Bottom Line
When trying to lose weight, you need to create a calorie deficit by eating less or increasing physical activity.
Many people prefer to follow a 1,500 calorie diet plan to jump to weight loss and control their diet.
This article explains how to follow a 1500 calorie diet, including how to eat, avoid food, and recommend healthy long-term weight loss.
DIET review dashboard
Overall score: 3.29
Weight loss: 5
Healthy eating: 3.25
Durability: 3.75
Whole Body Health: 2.25
Nutritional quality: 2.5
Based on evidence: 3
SUMMARY:
A 1,500 calorie balanced diet rich in nutritious foods meets the needs of many people who want to lose fat and improve health. Still, while 1,500 calories may be a good guide for many, it may not be enough for some.
Understand caloric requirements
While 1,500 calories can be a good guide for many, be sure to calculate your exact needs to optimize your weight loss journey.
The number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals, and general health.
It is important to estimate how many calories you need to maintain and lose weight while determining your needs.
To calculate your overall caloric needs, you must calculate the number of calories you normally burn in a day, commonly known as Daily Energy Expenditure (TDDE).
The easiest way to determine your TDD is to use an online or mifflin-penny calculator. Geo equation, a formula for which you enter your height, weight, and age.
Mifflin-cent here. Geo equations for men and women:
Male: Calories per day = 10x (kg of weight) + 6.25x (cm of height) - 5x (age) + 5
Women: Calories per day = 10x (kg of weight) + 6.25x (cm of height) - 5x (age) - 161
To calculate your TDDE, the answer is Mifflin's. The St. Zero equation is multiplied by a number related to the level of your activity known as the activity factor.
There are five different levels of activity:
Sedentary: X 1.2 (fasting people who do little to exercise)
Slightly active: x 1,375 (less than 3 days of light exercise per week)
Moderately active: x 1.55 (moderate exercise most days of the week)
Very active: x 1,725 (intense practice every day)
Extra active: x 1.9 (2 days or more of rigorous practice)
Multiply Mifflin's answer after determining your TDDE. With St. Georg's correct activity equation, calories can be adjusted based on your weight loss goals.
Create a calorie deficit to lose weight
Although weight loss is more complex than the "calorie in, calorie out" thinking, it is generally necessary to create a calorie deficit to reduce body fat.
Generally, a reduction of 500 calories per day is recommended to reduce 1 pound (450 g) per week.
Although this would amount to a weight loss of 52 pounds (23.5 kg) per year, studies have shown that the average rate of weight loss is much slower.
Biological and behavioral factors, such as adherence to diet and differences in the rate of bacteria and metabolism in the gut, cause people to lose weight at different rates.
For example, a review of 35 studies observed a weight loss of 0.004-22.5 pounds (0.002-1.13 kg) per week when calories were limited by 240-11,000 calories per week.
Try to lose 1 to 2 pounds (0.5 to 11 kg) of weight slowly per week instead of setting unrealistic goals.
However, since weight loss varies from person to person, it is not important to get discouraged if you do not lose weight as expected.
Being physically active, spending less time sitting, cutting back on added sugars, and focusing on whole foods should help speed weight loss and keep you on track.
SUMMARY:
Determine your caloric needs, then create a calorie deficit by subtracting 500 calories from your TDDE. Watch for a gradual weight loss of 1 to 2 pounds (0.5 to 11 kg) per week.
Food for meals on a 1500 calorie diet
When trying to lose weight and get into better eating habits, it's important to choose whole, lean foods.
Although it is perfectly healthy to add yourself at once, most of your diet should be made up of the following foods:
Starchy vegetables: Clay, arugula, spinach, broccoli, cauliflower, bell pepper, mushrooms, asparagus, tomatoes, etc.
Fruits: Berries, apples, pears, citrus, watermelons, grapes, bananas, etc.
Starchy vegetables: Potatoes, peas, sweet potatoes, bananas, zucchini, etc.
Fish and shellfish: seaweed, salmon, cod, clams, shrimp, sardines, trout, oysters, etc.
Eggs - Whole eggs are more nutritious than whole eggs.
Chicken and beef: Chicken, turkey, beef, bison, lamb, etc.
Plant-based protein sources: Tofu, Temth, plant-based protein powder.
Whole grains: oats, brown rice, Ferro, quinoa, bulgur, barley, buckwheat, etc.
Lebus: lentils, kidney beans, lentils, black beans, and much more.
Healthy fats: avocados, olive oil, unripe coconut, avocado oil, coconut oil, etc.
Dairy products: Low fat or low-fat plain yogurt, kefir, and whole cheese.
Seeds, nuts, and almond butter: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.
Spicy vegetable milk: coconut, almond, cashew and horn milk.
Spices: Turmeric, Garlic, Oregano, Rosemary, Chili, Green Pepper, Salt etc.
Season: Apple cider vinegar, salsa, lemon juice, garlic powder etc.
Calorie-free drinks: water, sparkling water, coffee, green tea, etc.
Be sure to eat plenty of fiber-rich foods and quality protein sources at every meal.
Protein is the most abundant of the three major nutrients and combining sources of fiber with protein can help prevent starchy vegetables, beans or berries.
Research shows that both high-fiber and high-protein diets are effective in promoting fat loss.
SUMMARY:
Most of any healthy diet should consist of whole foods like vegetables, fruits, eggs, fish, and nuts.
To avoid food
Processed foods and added sugar should be kept to a minimum in any healthy weight loss plan.
Excluding or limiting the following foods can help you lose weight and improve your overall health.
Fast food: chicken nuggets, french fries, pizza, hot dogs etc.
Refined carbohydrates: White bread, sugary cereals, white pasta, bagels, crackers, corn chips, tortillas, etc.
Added sugars: sweet bar, candy, baked goods, candy, table sugar, agava etc.
Processed food: packaged food, processed meat (cold cut, bacon), boxed pasta dish, cereal bar, etc.
Fried food: French fried, fried food, donuts, mozzarella sticks, etc.
Diet and low-fat foods: diet bars, low-fat ice cream, low-fat chips, frozen foods, low-calorie sweets, etc.
Sugar drinks: soft drinks, fruit juices, energy drinks, flavored milk, sugary coffee drinks, etc.
While eating your favorite food or drink at once won't affect your weight loss goals, doing it regularly will be doing it.
For example, if you make a habit of eating ice cream every night after dinner, serve ice cream once or twice a week.
Habits that make it difficult to lose weight can take time to cut back but you need to reach your recovery goals.
SUMMARY:
Fast food, refined sugars, and added sugars should be limited when following a nutritious diet to lose weight.
Tips to lose weight successfully
Staying on a 1,500 calorie diet can certainly extend weight loss, but there are a few more ways to ensure you meet your weight loss goals in a healthy and sustainable way.
Be mindful of your calorie intake
Although you may think you are eating less, it is common to reduce the amount of food you eat.
An easy way to make sure your calorie needs are met is to use a food diary or calorie tracker app.
Logging into calorie foods, snacks, and drinks helps you stay on track and reduces your chances of cutting your caloric expenditure.
While food tracking is a useful tool when starting a first meal plan, it can create unhealthy relationships with food for some people.
Focusing on portion control, eating whole foods, practicing mindful eating, and getting enough exercise are better ways to maintain long-term weight loss.
Eat whole meals
Any healthy eating plan must revolve around whole, natural foods.
Processed foods and beverages, such as fast food, candy, baked goods, white bread, and soft drinks, are not good for your health and are the main contributors to the obesity epidemic.
Processed diets and low-fat foods and snacks may seem like the right choices when it comes to losing weight, but these foods often contain added sugars that can contribute to inflammation and weight gain.
Whole foods like vegetables, fruits, fish, eggs, poultry, nuts, and seeds contain nutrients and tend to be more saturated than processed foods.
The best single-ingredient foods are all around you for permanent weight loss or maintaining healthy body weight.
Be more active
Although it is possible to lose weight simply by cutting calories, practicing in your routine not only encourages weight loss but also improves overall health.
While starting a new fitness program may seem like a daunting task, it doesn't have to be.
If you never practice, walking for half an hour three times a week is a great way to get active.
Once you are physically better, add in a variety of workouts or activities like biking, swimming, walking, or jogging.
Exercising can improve your mood and lower your risk of chronic diseases like heart disease, diabetes, and certain types of cancer.
Don't finish because of your weight
Although people often say that they want to lose weight, they often mean that they want to lose fat.
When you adopt a healthy and sustainable weight loss plan that involves a lot of exercises, you must build muscle mass.
Although it can lead to gradual weight loss, increased muscle mass helps the body burn fat.
Trust the scale less and try different methods to track fat loss, such as measuring your thighs, hips, abdomen, chest, and upper arm.
It can show you that the scale shows slowly to lose weight, you are still losing fat and gaining muscle.
SUMMARY:
Being mindful of calorie intake, eating whole foods, increasing physical activity, and not being exhausted from your body weight are easy ways to reach your weight loss goals.
BOTTOM LINE
Regardless of how much weight you need to lose, the key is to cut down on the extra calories and increase your physical activity.
The 1,500 calorie diet is tailored to the needs of many people who want to lose fat and improve their health. Like any healthy diet, it should include the most complete and non-perishable foods.
Losing extra calories and following a few simple tips in this article can help you be successful on your weight loss journey.
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