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1500 Calorie Diet

If you need a 1500 calorie diet take a look at the four 1500 calorie diet samples below. No 1500 calorie diet was used on two consecutive days they were used day by day for four days then repeated to try to ensure no deficiencies in nutrients. Water made up most of fluid intake but up to 5 cups of tea or coffee were drank using sweeteners and skimmed milk.

If finding your hunger is getting the best of you on a 1200 calorie diet plan , you may want to boost your intake to a 1500 calorie diet.

About Low Calorie Diets

Low calorie diets are designed to create an energy deficit. This means you're taking in less calories than you body needs, and as a result your body burns stored fat as it's fuel source. The result is weight loss.

If this type of diet leaves you feeling tired and unable to exercise, raising your calorie intake to 1500 calories may be the answer. The technique is still low-calorie and fits within the high end of what weight loss experts recommend for women and the low end of calorie amounts needed for men if you plan to lose weight.

Calories and Pounds

Now that you understand that creating an energy deficit results in the body burning stored body fat, know that one pound of body fat equals around 3,500 calories. You need to take in 3,500 less calories than your body needs for fuel to get rid of one pound of body fat.

Don't let this depress you. Instead, think how eating 1500 calories can melt away unwanted fat. If you normally eat 3000 calories in a day and cut back to 1500, that's 10,500 calories less in one week! Eating 500 less calories each day burns about one pound each week; double that and expect to lose about two pounds each week.

How Many Calories is Right For You?

While it's easy to choose a 1200 or 1500 calorie diet to lose weight, take into consideration factors for you as an individual. There's no magic diet right for everybody. Some people require more than 1500 calories per day even when losing weight. To determine the right caloric intake for yourself, factor in things like:

• Activity level
• Height
• Current Weight
• Age

This isn't as hard as it sounds. Today it's as easy as clicking an online Calories Needed Per Day Calculator.

Example for Women

If a 35-year-old woman weighs 170 pounds at 5 feet 4 inches and is moderately active, she can eat 2264 calories a day and maintain her weight. She needs to eat less to lose weight. Now if this same 35-year-old woman weighs 150 pounds, the calories needed to maintain her weight drops to 2133, and if she weighs 130 pounds, she needs to eat 2002 calories to maintain. The point is that all of these amounts are to maintain—not to lose. Eating 1500 calories creates an energy deficit significant enough to help lose weight.

Example for Men

Recommended Foods As with any low-calorie diet plan, limiting your intake to 1500 calories stresses portion control and should be filled with: Fresh fruits Vegetables (boiled, steamed or raw with no butter) Whole grains Non-fat dairy products Lean meats, poultry and fish (roasted, baked or broiled) Beans

Usually, it is not recommended for men to reduce their caloric intake below 1500 calories per day. Men are typically more muscular and require additional calories to perform day-to-day activities.

A 5 foot 9 inch man who is 35-years-old, moderately active and weighs 200 pounds must eat 2925 calories a day just to maintain his weight. If he weighs 180 pounds that amount drops to 2738. In the same way, if the 200 pound man is two inches taller that affects caloric needs too, and the amount goes up to 2963. With these totals, it is clear that limiting your diet to 1500 calories is a drastic step toward weight loss. In fact, a 2000 calorie diet creates an adequate calorie deficit to see substantial weight loss results.

Foods to Eat on a 1500 Calorie Diet

Just as there are good foods for you, the following list of foods should be avoided:

• Fried foods
• Salty snacks
• Rich sauces
• Sweets
• Fatty desserts

A Doctor's Opinion

While a low calorie diet assists in losing weight, it's important to talk with your doctor about your plans. Reducing your calories too much is feasible. When this happens, your body is designed to protect your energy storage (fat) and your metabolism will kick into survival mode because it thinks you're starving.

Eating 1500 calories is right for many people, but if too few calories enter your body for an extended time, nutritional deficiencies may occur. If you're in doubt, talk with your doctor or dietitian for their suggestions. It's great to lose weight but you want to do it in a healthy way...

Calorie diet sample Day 1

Breakfast:

• 2 egg, low fat Cheddar cheese omelette - 320 calories

• 2 slices wholemeal toast with thin smear butter -  200 calories

• Large slice melon - 47 calories

Lunch:

• Spicy Turkey Salad recipe -  304 calories

Snack:

• Muesli or honey nut Health Bar "Sainsbury" - 180 calories

Dinner:

• Baked potato with 100g "Heinz" baked beans &/or Cottage cheese if desired - 300 - 400 calories (350 average)

• Large helping salad fruits &/or vegetables - 100 calories

Target: 1500

Total calories = 1501 Calorie Diet

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Calorie diet sample Day 2

Breakfast:

• Breakfast Cereal with skimmed milk small Bowl - 350 calories

• Fruit juice unsweetened - 60 Calories

Snack:

• 1 Banana - 107 calories

Snack:

• Strawberry Yogurt - 120 cals

Dinner:

• Beef Chow Mein "Take away meal" - 850 calories

Snack:

• 1 Kiwi Fruit - 30 cals

Total calories = 1517 Calorie Diet

Calorie diet sample Day 3

Breakfast:

• 2 lean sausages - 250 cals

• Baked Beans 100 grams - 90 cals

• 2 slices wholemeal bread/toast with little butter - 200 cals

• Piece of fruit or fruit juice - 60 calories

Lunch:

• "Birds eye" Captain's Fish pie frozen meal 284g - 330 calories

• Mixed Vegetables - 100 cals

Snack:

• low fat Yogurt - 95 cals

• piece of fruit - 60 calories

Dinner:

• Chinese Noodles (recipe coming soon!) -  350 cals

Total calories = 1535 Calorie Diet

Calorie diet sample Day 4

Breakfast:

• Large Bowl of Muesli (50g) other cereals to fill rest with skimmed milk - 400 calories

• Fruit juice - 40 calories

Lunch:

• Tuna Salad Sandwich with Brown bread 2 slices & mayonnaise - 300 calories

Snack:

• Packet of low fat chips (crisps UK) - 110 calories

• 1 Small chocolate bar  - 150 calories

• Fruit - 80 calories

Dinner:

• Beef Stew & Dumplings "Birds eye Menu Master"  - 320 calories

• Any Vegetables - 100 calories

Total calories = 1500 Calorie Diet

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