1500 Calorie Diet – The Safest Plan to Lose Weight
For most people, the 1500 calorie diet is sufficient for them to lose weight. The plan requires you to manage your food intake so that you only consume about 1500 calories per day. This technique promises a consistent weight loss of one pound per week. It is highly applicable for individuals who want to achieve a healthy weight in the most effective way possible.
How do you ensure that you achieve your goal?
If you are in doubt whether the 1500 calorie diet is right for you, there is a simple calculation that will help you in achieving your goal.
Current Weight x 12 = calories requirement to maintain your current weight
If you want to lose one pound per week, cut 500 calories per day. For those who want to double the weight loss, you have to cut 1000 calories per day. But of course, healthy weight loss programs will tell you not to lose more than 2 pounds per week.
For those whose caloric needs fall on 2000 calories or more, the 1500 calorie diet is the right for you. It is easy to follow and it does not tell you to skip meals. However, if your body built is requires you to take 1500 calories per day, you should think of a lower calorie diet plan.
How do you distribute the calories throughout the day?
1500 calorie diet tells you to allocate your caloric intake well. You need to balance the distribution to keep you energized throughout the day. For breakfast, allot 300 to 350 calories while for lunch and dinner, they should be 325 to 400 calories each. The excess calories can then be distributed for your morning and afternoon snacks. The point of this distribution is not to starve yourself. Otherwise, your body might think that you are on a starvation mode. As a result, it will switch off its metabolism to conserve energy.
Will physical activity affect your caloric needs?
The formula provided is only applicable for individuals who live a sedentary lifestyle. Thus, if you are a very active person and you do a lot of physical activity, you need to increase your caloric requirement. Physical activities help burn calories. In fact, this is a crucial component of all diet programs. You can easily get a slimmer figure if you incorporate exercise in your daily routine.
Why do you need to count calories?
Counting calories can be frustrating for many people. Well, this is understandable. Of course, who wants to be doing math every now and then? But if you are on a 1500 calorie diet, you need to start the habit. It may be tiring and frustrating in the start. However, as you get used to it, counting will just come naturally. It is a skill that you will learn over time.
Are there other tips to help you stick to the plan?
Once you learn that 1500 calories is only equivalent to a small serving per meal, you might want to abandon the plan. But if 1500 is your magic number to help you achieve your goal, then you have no choice but to follow your program. For beginners, there are some helpful tips to keep you going.
- Go for low fat and low sugar foods. Sugary and fatty foods are very high in calories but low in nutritional content. They are called as the empty calories. If you have to adhere to the 1500 calorie diet, you must avoid cakes, ice creams and carbonated beverages. If you really cannot resist the temptation, adjust your other food intake and cut back on calories.
- Take the lean meat. Lean meat provides more protein and less fat. Protein serves as your source of energy and helps convert fats to muscles.
- Drink more water. Water helps flush out toxins and increases the body’s metabolic rate. As much as possible take about 10 glasses of water everyday. Increase the volume depending on the weather in your area. The more you drink water, the lesser you feel your hunger.
- Nourish your body with a variety of food products. Do not take monotonous or boring meals. If you want to be happy while you are on a diet, you have to choose from a variety of food sources. Stimulate your palate with new and different tastes to excite it each time you eat. Incorporate your favorite foods once in a while. Do not be afraid to try new recipe.
Sample Menu #1:
Breakfast:
2 slices of toasted whole wheat bread with ¼ cup of low fat cheese
2 slices of bacon
1 cup pineapple chunks
Coffee or tea to aid your digestion
Lunch
Mixed green vegetable salad with hardboiled eggs, 2 slices of turkey breast, ¼ cup of sunflower seeds and 2 tablespoons of olive oil and lemon juice.
Dinner
Stir-fried chicken breast cooked in olive oil, onion and garlic.
2 cups of mixed vegetables plus a dash of soy sauce
1 cup of brown rice or whole wheat pasta.
For the morning and afternoon snack, you can take a medium-sized fruit like apple or orange.
Sample Menu #2:
Breakfast:
1 cup of shredded wheat meal
One cup of milk
Half cup of juicy strawberry
Lunch
½ cup brown rice
1 serving of skinless chicken
½ serving of beans
Dinner
110 grams of Chicken breast cooked with olive oil, garlic and onion.
½ cup fresh vegetable salad
There are more resources available in the internet that provides you with exciting menus. Just be creative and imaginative when preparing your meals. With these in mind, you can successfully lose weight with the 1500 calorie diet.
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