Understanding the 1500 Calorie Diet for Weight Loss

12:27 PM

Friday 05 May 2023

Books – Karim Hassan

A 1,500-calorie diet is one in which a person limits calorie intake, by eating certain foods and drinks, and exercising on a regular basis, which leads to weight loss.

In the following lines, “The Consulto” explains everything you need to know about the 1,500-calorie diet, according to “Medical news today”.

What is meant by the 1500 calorie diet?

Various factors affect the number of calories a person should ideally consume per day.

A 1,500-calorie diet is a diet that restricts a person’s daily caloric intake to 1,500 calories, in order to lose weight.

Various factors affect the number of calories a person needs per day, including gender, height, weight, activity level, and age.

Therefore, setting a goal of 1,500 calories per day may be too low for some people, making it unhelpful.

Although the 1,500-calorie diet is a popular weight loss strategy, it may not be effective for everyone because calorie requirements vary between individuals. For some people, 1,500 calories may be a healthy amount, while for others it may create an unhealthy deficit.

To get a more accurate estimate of how much calories are likely to help with weight loss, people can calculate their TDEE or consult a dietitian.

Also read: For weight loss – beware of eating these fruits on an empty stomach

Calorie needs

Calories in foods and drinks provide the body with the energy it needs to maintain bodily functions, and eating too many of them can lead to weight gain, which can lead to obesity and other medical conditions, such as heart disease, high blood pressure, stroke, and diabetes. Type 2, gallstones, fertility problems, gout, breathing problems, and some mental illnesses.

Conversely, eating too little can harm a person’s health, as the body does not function properly.

Foods that should be included in the 1,500 calorie diet

If a person’s goal is to lose weight or maintain his health, he must choose to eat foods rich in beneficial nutrients, the most prominent examples of which are the following:

Dark green, red and orange vegetables.

Starchy vegetables.

– legumes.

– fruits.

Enriched whole grains and refined grains.

Dairy products without or low fat.

– sea food.

– Lean meat, poultry and eggs.

Unsalted nuts, seeds and soy products.

Foods to avoid on the 1,500 calorie diet

The guidelines also recommend avoiding certain foods. These include foods with added sugar, fat or salt, as follows:

Limit added sugar to less than 10% of your daily calories.

Limit saturated fats to less than 10% of your daily calories.

Reduce sodium consumption.

Meal plan in the 1500 calorie system

This plan should include eating breakfast, 2 or 3 meals a day, and regular fasting periods.

It should also involve consuming a higher percentage of your calories per day earlier in the day.

Benefits of this plan can include:

– reduce inflammation.

– Improve the circadian rhythm.

Stress resistance.

Balance healthy bacteria in the gut.

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Examples of the 3 main meals in the 1500 calorie diet

Here is a sample meal plan suitable for those aiming to limit their daily calorie intake to 1,500 calories:

Breakfast

One slice of whole wheat bread.

Half a whole fruit.

– Half a cup of grated wheat grain.

– A cup of skim milk.

– A cup of orange juice.

A cup of regular black coffee.

lunch

Two slices of whole wheat bread.

56 grams of lean roast beef.

– A slice of low-fat and low-sodium cheese.

Lettuce leaf.

– 3 tomato slices.

2 tablespoons of low-calorie mayonnaise.

– Medium apple.

Dinner

84 grams of salmon cooked in vegetable oil.

– Three quarters of a medium potato cooked with ghee.

Half a cup of green beans with ghee.

– Half a cup of carrots with ghee.

Medium loaf of bread.

A glass of iced milk.

snack

– Popcorn with ghee.