Reducing calories is the best way for people to lose weight. We’ll show you how to follow a 1500 calorie diet properly, suggest what foods to consume in a week, and tips for long-term weight loss. When attempting to lose weight, make a calorie reduction either by consuming less food or increasing physical activity.
How to understand calorie demands?
A 1500 calorie diet plan may be the best guideline for many people but you have to understand calorie demand first. Firstly, you have to compute your exact calorie needs to maximize your weight-loss journey. Besides, calorie demands depend on physical activity, age, weight-loss goals, gender, and overall health. Secondly, you have to estimate the number of calories your body needs to preserve health and lose weight. Thirdly, you need to compute your calorie needs and the total number of calories you usually burn in a day. It’s called (TDEE) Total Daily Energy Expenditure and you can check your TDEE Finally, the easiest way to establish your TDEE is by the Mifflin-St.
It is a formula where you can put your age, height, and weight. Below is the Mifflin St Jeor equation for men and women:
Male: Calories each day = 10x (weight in kg) + 6.25 x (height in centimeters)-5 (age) + 5
Mifflin St Jeor
Females: Calories each day = 10x (weight in kg) + 6.25 x (height in centimeters)-5x (age)—161
Mifflin St Jeor
There are five different levels of the task
- Less active: x 1.2 (inactive people who carry out little to no exercise).
- Lightly active: x 1.375 (mild exercise less than three days in a week).
- Moderately active: x 1.55 (modest exercise most of the days of the week).
- Very active: x 1.725 (stiff exercise every day of the days of a week).
- Extremely active: x 1.9 (exhausting workout two or more times every day).
Finally, after establishing your TDEE by getting the results from the Mifflin St Jeor equation properly adjust your weight loss goal.
How much weight can I lose by eating 1500 calories a day?
Weight loss is far more complicated than calories in and out. Besides, a calorie deficiency requires losing body fat faster. Behavioral and biological differences such as nutritional efficiency and variations in bacteria, lead people to reduce weight at various rates.
Rather than fixing an unrealistic goal, aim for a slow, balanced weight loss of 1 to 2 extra pounds (0.5 to 1 kg) each week. Weight loss varies significantly from one person to another. Finally, it’s essential not to obtain discouraged if you aren’t reducing weight as rapidly as expected. Increasing physical activity, less sitting, eating whole foods, and overall following a 1500 calorie diet properly helps you in your weight loss journey.
What types of food should you consume on a 1500 calorie diet?
When attempting to lose weight and take on better-consuming habits, it’s essential to select unprocessed whole foods. It’s very healthy to have a meal from time to time. Most of your diet needs to be composed of the following foods:
- Non-starchy veggies: Kale, arugula, broccoli spinach, cauliflower, mushrooms, peppers, tomatoes, asparagus, and so on.
- Fruits: Berries, pears, apples, citrus fruits, melon, bananas, grapes, and so on.
- Starchy veggies: Potatoes, peas, plantains, butternut, sweet potatoes, squash, and so on.
- Fish and shellfish: Sea Bass, cod, clams, salmon, sardines, shrimp, oysters, trout, and so on.
- Eggs: Whole eggs are extra nutrient thick than egg whites.
- Poultry and meat: Chicken, beef, turkey, lamb, bison, and so on.
- Plant-based healthy protein resources: Tofu, plant-based protein powders, tempeh, and so on.
- Whole grains: brown rice, oats, quinoa, bulgur, barley, farrow millet, and so on.
- Legumes: Chickpeas, lentils, kidney beans, black beans, and so on.
- Healthy fats: Avocados, coconuts, olive oil, avocado oil, coconut oil, and so on.
- Dairy items: Full-fat or low-fat plain yogurt, full-fat cheeses, kefir, and so on.
- Seeds, nuts, and nut butter: Macadamia, almonds, nuts, pumpkin seeds, sunflower seeds, walnuts, all-natural peanut butter, tahini, almond butter, and so on.
- Unsweetened plant-based milk: almond, cashew, coconut, hemp milk, and so on.
- Seasonings: Turmeric, oregano, garlic rosemary, chili pepper, salt, black pepper, and so on.
- Dressings: Apple cider vinegar, lemon juice, salsa garlic powder, and so on.
- Non-calorie drinks: Water, green tea, coffee, and so on.
Finally, make sure to consume lots of fiber and high-quality sources of protein per meal. Protein is one of the most repletion of the three macronutrients. You have to combine protein with filling up fiber resources, such as non-starchy veggies, berries, or beans.
A one-week 1500 calorie meal plan
Here is a one-week meal plan for a 1500 calorie diet for weight loss that is easy to follow. The following dishes are almost 500 calories in each meal.
Monday
Breakfast: Egg and avocado toast
- 1 Ezekiel toast slice
- Two eggs
- 1/2 avocado
Lunch: Salad with grilled chicken
- (112 grams) grilled chicken
- (40 grams) spinach
- (25 grams) shredded carrots
- (120 grams) chickpeas
- Balsamic vinaigrette
- (28 grams) goat cheese
Supper: Cod with broccoli and quinoa
- (176 grams) roasted broccoli
- (140 grams) baked cod
- (138 grams) quinoa
- (15 ml) olive oil
Tuesday
Breakfast: Healthy yogurt bowl
- (123 grams) raspberries
- (28 grams) chia seeds
- (28 grams) sliced almonds
- (14 grams) unsweetened coconut
- (245 grams) full-fat plain yogurt
Lunch: Mozzarella wrap
- One-piece small whole-grain wrap
- (140 grams) sweet red peppers
- Two slices of tomato
- (15 grams) pesto
- (46 grams) fresh mozzarella
Dinner: Salmon with veggies
- (5 grams) of butter
- (60 grams) sweet potato
- (88 grams) roasted fresh brussels sprouts
- (112 grams) wild-caught salmon
Wednesday
Breakfast: Oatmeal
- (32 grams) natural peanut butter
- (62 grams) of apple slices
- 1/2 tsp cinnamon
- (81 grams) oatmeal in 240 ml unsweetened almond milk
Lunch: Veggie and hummus wrap
- Two slices of tomato
- 1/2 avocado
- (28 grams) Muenster cheese
- One-piece small whole-grain wrap
- (20 grams) fresh arugula
- (32 grams) hummus
Dinner: Chili
- (224 grams) crushed tomatoes
- (84 grams) ground turkey
- (120 grams) of fresh kidney beans
- (120 grams) of fresh black beans
Thursday
Breakfast: Peanut butter, eggs, banana toast
- One slice of Ezekiel toast
- Two fried eggs
- 1/2 sliced banana
- (32 grams) natural peanut butter
Lunch: On-the-go sushi
- One vegetable roll made with brown rice
- One avocado and cucumber sushi made with brown rice
- Two pieces of salmon and a green salad mix
Dinner: Black bean burger
- (28 grams) feta cheese
- (240 grams) black beans
- Chopped onion
- One egg
- Chopped garlic
- (20 grams) mixed greens
- (14 grams) breadcrumbs
Friday
Breakfast: Breakfast smoothie
- (14 grams) hemp seeds
- One scoop of pea protein powder
- (16 grams) cashew butter
- (240 ml) coconut milk
- (151 grams) frozen blackberries
Lunch: Kale salad and grilled chicken
- (112 grams) grilled chicken
- (40 grams) kale
- (28 grams) goat cheese
- (139 grams) cherry tomatoes
- (120 grams) lentils
- Balsamic vinaigrette
- (25 grams) shredded carrots
Dinner: Shrimp fajitas
- (28 grams) shredded cheese
- (112 grams) grilled shrimp
- Two small corn tortillas
- One tsp full-fat sour cream
- (278 grams) peppers and onions sauteed in (15 ml) olive oil
Saturday
Breakfast: Oatmeal
- (32 grams) natural almond butter
- (81 grams) oatmeal in 240 ml unsweetened almond milk
- 1/2 teaspoon of cinnamon
- (123 grams) blueberries
Lunch: Tuna salad
- Chopped celery
- (140 grams) canned tuna
- 1/4 sliced avocado
- (16 grams) mayo
- (31 grams) sliced green apple
- (40 grams) mixed greens
Dinner: Chicken with veggies
- (176 grams) roasted broccoli
- (120 grams) baked chicken
- (205 grams) roasted butternut cooked in 15 ml olive oil
Sunday
Breakfast: Omelet
- (205 grams) sauteed sweet potatoes
- Two eggs
- (28 grams) cheddar cheese
- (20 grams) spinach cooked in 15 ml coconut oil
Lunch: On-the-go Chipotle
- 1 Chipotle burrito medium bowl made with Barbacoa chicken,
- fresh salsa
- romaine lettuce
- brown rice
- 1/2 serving of guacamole dip
Dinner: Pasta with beans and pesto
- (5 grams) grated parmesan cheese
- (140 grams) whole-wheat pasta or brown rice pasta
- (139 grams) cherry tomatoes
- (14 grams) pesto
- (20 grams) spinach
- (60 grams) cannellini beans
Finally, you can see, that consuming healthily does not have to be dull. So, here are lots of selections for on-the-go meals. Also, you have to follow this 1500 calorie diet plan properly.
What types of food should you avoid?
Limiting the following foods may help you reduce weight and boost your overall health.
- Fast food: Chicken nuggets, pizza, fries, hot dogs, and so on.
- Refined carbs: Sweet grains, white bread, white pasta, biscuits, bagels, corn chips, and so on.
- Added sugars: Candy, sugary snack bars, baked items, table sugar, agave, sweet, and so on.
- Processed foods: Processed meats, packaged foods, boxed pasta dishes, and so on.
- Fried foods: Deep-fried foods, potato chips, mozzarella sticks, doughnuts, and so on.
- Diet and low-fat foods: Low-fat ice cream, diet bars, low-fat chips, low-calorie sweets, diet frozen meals, and so on.
- Sweetened drinks: Fruit juice, soda, energy drinks, sweetened coffee drinks, flavored milk, and so on.
Besides, if you eat sweets regularly after supper, it’s due to serotonin. So, Eat one piece of sweets twice a week. Not following those habits that prevent weight loss may take time. Finally, you have to be conscious about reaching your health goals.
Tips for successful weight reduction
Besides, following a 1500 calorie diet, there are numerous methods to confirm that you reach your weight reduction goals. In addition, you may worry that you’re consuming less, it’s typical to underestimate the quantity of food you are eating. Concentrating on portion control, consuming whole foods, and getting enough workouts are far better methods to keep weight off.
A 1500 calorie diet is a well-balanced meal plan which focuses on whole, natural healthy foods. You don’t consume processed foods and drinks, such as fast food, sweets, baked items, white bread, and soft drink, which aren’t helpful for your health. You have to consume whole foods like veggies, fish, fruits, poultry, eggs, nuts, and seeds because these have lots of nutrition. It also helps to keep a tendency to stay complete than processed foods.
An easy way to ensure you are remaining under 1500 calories is to count calories or a food journal. Logging meals, snacks, and also beverages with calories can help you remain on track and less the possibilities of your calorie consumption.
Do you need to exercise with a 1500 calorie diet?
Even though it is possible to lose weight by just burning calories, adding exercise to your regular activities is good. It helps not only with weight reduction but improves health conditions. While starting a 1500 calorie diet plan might feel like a difficult task, it does not have to be. You have to be more dedicated to your weight loss journey.
Besides, if you have never worked out before, going on half-hour walks is a good start. So, you can do this three times a week, and this is an effective way to improve your activity. You can also do workouts or activities like cycling, swimming, hiking, or running would be great.
Conclusion
Despite how much weight you have to reduce, burning calories and enhancing physical activity is the key to the weight loss journey. Besides, a 1500 calorie diet for men and women fits the demands of many people who intend to lose weight. These diet plans also help you to improve your health condition. Also, you can follow Dr. Nowzaradan’s 1200 diet plan which is absolutely the best.
Finally, Lowering excess calories and following simple suggestions in this article will help you to your weight loss goals. Also, check out our easy 500 calorie diet plan for quick weight loss and 1000 calorie diet plan for natural weight loss.
