1500 calorie meal plan for weight loss

1500 calorie meal plan

When we see that we have an unadulterated fold on our belly and the weight stubbornly shows a few kilos too much - we begin to look for a diet. The best one, on which we quickly lose weight back to our former weight.



Unfortunately, most of the proposed "fast" diets are simply unhealthy, as they limit the intake of not only fattening, but also essential ingredients. Against their background, the 1500 kcal diet looks very good - it helps to lose weight, but also to maintain health.

Why is the 1500 kcal?

Let's start from the fact that our calorific needs depend not only on age, but above all on physical activity.

It is our normal activity that determines 20-50% of the daily calorific demand.

The rest of them are essential for the basic functions of the body: breathing, heartbeat, metabolic processes, etc. The most important ones are: breathing, heartbeat, metabolic processes.

Average calorie demand:

women

age: 21 - 59 years
low activity 2100 - 2300 kcal
average activity 2400 - 2800 kcal
high activity 2900 - 3200 kcal

man

age: 21 - 64 years
low activity 2400 - 2600 kcal
average activity 2700 - 3400 kcal
high activity 3500 - 4500 kcal

As you can see, 1500 kcal does not meet all our daily energy needs. Therefore, the body will have to make use of those already accumulated, mainly in the form of fat, stocks - thanks to which we will be quite slow, but systematically and, what is importantly, healthy to lose weight.

Diet 1500 kcal - and health

The main advantage of this diet is the ability to eat properly during its duration - and provide your body with all the nutrients it needs for efficient operation. This is a feature which most of the "fast diets" do not have, and which is very important, if not only in terms of weight, but also in terms of condition.

Thanks to the fact that we eat healthily all the time - the 1500 kcal diet can be used even for several weeks. We will lose weight quite slowly, from 0.5 to 2 kg per week - the important thing is that we will not be sweetened, so after the end of the diet we will not "throw ourselves" on our normal food. This minimizes yoyo effect.

Rules for the application of the 1500 kcal diet

The 1500 kcal diet does not have any specific, agreed diet, but only a set of rules for composing meals.

We do not have to stick rigidly to these 1500 kcal - just as well during the day we can eat 1200 kcal as well as 1550 kcal. If the average goes below 1500, then everything is in the best order.

It is important to change certain eating habits:

eat five meals a day without starving, but don't drink 1.5-2l of water a day, provide all the necessary ingredients, eat at least one warm meal during the day instead of frying - simmer, cook (normally or steamed) we never eat in a hurry, carefully chew every bite used diet supports activity.

It would be a good thing if these habits were to stay intact, even after the end of our diet - it is to a large extent these habits that contribute to weight gain.

Principles of composing meals with a diet 1500 kcal.

Breakfast - about 500 kcal - should contain cereal products rich in fibre (e. g. dark bakery products, cereal or oat flakes) and dairy products (yoghurt, kephir, cheese). The fruit should be selected as an additive.

The second breakfast - about 200 kcal - of dark bread and protein products, plus vegetables with a low starch content (tomato, cucumber, leafy vegetables). For drinking water or fresh juices, avoid fizzy drinks.

Lunch - about 400 kcal - protein products (e. g. fish, lean meat, poultry - without pancakes) and carbohydrates in the form of rice, groats or potatoes. It is obligatory to add a certain amount of vegetables, raw or cooked.

The afternoon snack - about 100 kcal - can be slightly rolled up and eaten e. g. whole-grained cake, a little dark chocolate or dried. In this way, we will not have the impression that "we are not allowed to do anything" during a diet.

Dinner - about 200 kcal - should not be eaten more than 2 hours before bedtime. It should be easily digestible - e. g. made from lean meat with vegetables. Salads, such as chicken and vegetable salads, work well.

You also have to move!

At the end, remember: no diet "in itself" will give us such a good effect as its combination with physical activity. They don't have to be competitive sports right away (and they are even inadvisable) - just a one hour walk with a dog or shopping by bicycle instead of car. Then not only do we lose weight, but we also model the silhouette straight away!