A 1,500-Calorie Diet: Food Lists, Meal Plan and More

1,500-calorie diet is not easy to follow. You need to have a good nutritionist or doctor to advise you on how much food you should eat per day. There are many different types of foods which contain 1,000 calories each such as breads, cereals, pasta dishes etc. If you want to lose weight then it’s very important that you consume less than 2200 calories daily. The amount of 1,500 calories is too much for most people. Some people prefer to eat less than 1,300 calories daily. However, if you are trying to gain weight then you must consume at least 2200 calories per day.

You may think that there is no point in following a diet consisting of only 1,500 calories because you will just end up gaining weight anyway; however, this isn’t necessarily true. Many people believe that they don’t gain any weight when they follow a diet consisting of only 1,500 calories. They also assume that their metabolism slows down and they become lethargic.

However, this isn’t always the case.

If you’re going to lose weight then you must consume at least 2200 calories per day. Your body needs at least 2200 calories per day to function properly.

Some dieticians claim that the 1,500-calorie diet can be unhealthy if followed for a long period of time. A majority of people who follow the diet usually end up binge eating at some point in time. This could result in serious health complications.

It could also cause them to gain more weight than they actually lost in the first place.

A diet consisting of 1,500 calories per day may work for some people. But it may not work for others. It is best to discuss your options with a physician or a nutritionist before starting any type of diet.

Eating only 1,500 calories per day can be extremely difficult especially if you are someone who is used to eating more than 3,000 calories. Not everyone’s body is the same and some may not experience any side effects when following a strict 1,500 calories per day diet. However, this also depends on the activities that one indulges in on a daily basis.

For example, let’s say you are a soccer player.

Playing soccer uses more energy than sitting at a desk all day, right?

This means your calorie intake should be higher because your body is using up more energy than someone who sits at a desk all day. However, if you just sit at a desk all day and don’t do anything else then chances are your calorie intake will need to be lower because your body won’t be using up much energy.

When you follow a diet consisting of 1,500 calories per day you need to make sure that you don’t consume too much fat or carbs. It is best to cut down on these types of food. Consume more foods high in protein such as chicken, turkey, fish etc.

If you are not a big fan of those types of food then you could try substituting meat with tofu. There are also many different types of vegetables that you can eat. For example, broccoli, cabbage, carrots, green beans etc. The most important thing when it comes to eating for weight loss is to make sure that you are consuming less than 1800 calories daily.

In addition to eating less, you’ll also want to increase your physical activity. Simply doing more exercise will not help you lose weight faster. You want to do exercises that use a lot of muscle such as running, jogging, swimming, hiking etc.

The more muscle that you use, the more calories you will burn.

Of course this is only if you are trying to lose weight. If you are trying to gain weight then the opposite is true. You will want to consume more calories.

Eat more food and focus on food that is high in fat and carbs such as nuts, milk, peanut butter etc.

If you want to gain weight faster then you may also want to consider using weight gainer supplements. There are many different types of these supplements available. Weight gainer supplements are filled with calories and also contain all of the nutrients that you body needs to not only gain weight but also to keep it up in the future.

A proper diet is very important when it comes to losing weight or gaining weight.

You wouldn’t put low quality gas in your high performance car would you?

The same concept applies here. Don’t eat junk food if you’re trying to lose weight or eat healthy foods if you’re trying to gain weight.

It doesn’t matter if you do a thousand crunches a day. If you’re eating junk food all the time then you won’t see any major changes in your body no matter how hard you work out.

Weight gain or loss is mostly caused by diet. If you eat a lot of junk food on a regular basis then you probably won’t lose weight even if you run a mile every day. If you eat a healthy diet and still don’t see any changes then you need to look at how much physical activity you are doing on a daily basis.

The next thing you’ll want to look at is your resting metabolic rate (RMR). Your RMR is how many calories you burn just by existing everyday. You can’t really control this but there are some things that affect it such as your age, height and weight.

The older you get the slower your RMR will be. That’s why it’s a lot easier to gain weight as a teenager than it is when you’re older.

There are also several things that you can do in order to speed up your RMR. An easy way to do this is to get a massage. Not only will this make you feel great but it can also increase your calorie burning RMR.

Another thing you can do is take a hot bath. The heat from the water will increase your heart rate and therefore increase your RMR. You could also do things such as exercising on an empty stomach. This forces your body to burn through more calories in order to keep up with your activities.

Losing weight and gaining weight are not easy things to do. It takes a lot of hard work and dedication. You need to be constantly working towards your goals every day.

Don’t be afraid to try new things such as exercising or eating different types of food. Remember, there are no such things as failures, just small setbacks along the way to your eventual goal.

By Jérôme Repêcha

Sources & references used in this article:

Food provision as a strategy to promote weight loss by RR Wing, RW Jeffery – Obesity Research, 2001 – Wiley Online Library

The new shape of medical nutrition therapy by MD Maryniuk – Diabetes Spectr, 2000 – journal.diabetes.org

Diet manuals to practice manuals: the evolution of nutrition care by CS Chima – Nutrition in Clinical Practice, 2007 – Wiley Online Library

Controlling calories—the simple approach by MD Brown, HD Lackey, TK Miller, D Priest – Diabetes Spectrum, 2001 – Am Diabetes Assoc

Nutrition Update: Avoiding Sugar: Does Research Support Traditional Beliefs? by MJ Franz – The Diabetes Educator, 1993 – journals.sagepub.com

Methods and systems for dynamic meal plan generation by TS Harlan – US Patent App. 12/247,680, 2009 – Google Patents

Nutrition update: carbohydrate counting in the management of diabetes by J Dillinger – The Diabetes Educator, 1995 – journals.sagepub.com