To lose weight, it is necessary to create a calorie deficit either by eating less or by increasing physical activity. 1500 calorie diet The plan is effective in the first place to start weight loss and control food intake.
In the article “1500 calorie diet list” how to lose weight withThose on a 1500-calorie diet what to eat, what to avoid How many kilos per month on a 1500 calorie diet, as Does eating 1500 calories a day make a 1500-calorie diet lose weight? Things to know about will be explained.
What is a 1500 Calorie Diet?
1500 calorie dietis a diet plan that limits a person's daily calorie intake to 1500 calories. People can try this diet to control their food intake and lose weight.
Weight loss due to a calorie deficit will vary widely between individuals. Various factors affect how many calories a person needs per day. These factors are:
– Gender
- Size
- Kilo
– Activity level
- Age
Because each person has different calorie needs, a one-size-fits-all method for weight loss is unlikely to be effective for everyone. per day 1500 calories Setting a goal may be too low for some people, making it unsustainable for a long period of time.
Determine your calorie needs
The first thing to do in the weight loss journey is to determine the calorie need. The number of calories you need depends on many factors such as physical activity, gender, age, weight loss goals, and general health.
First of all, it is necessary to calculate the calories you need daily. For this, the Jeor equation is a formula by which you can calculate your height, weight and age. The calculation for both men and women is as follows:
Men: Calories per day = 10x (weight in kg) + 6.25x (height in cm) - 5x (age) + 5
Women: Calories per day = 10x (weight in kg) + 6.25x (height in cm) - 5x (age) - 161
Then the activity factor is multiplied by the number found. There are five different activity levels:
Still life: x 1.2 (no exercise)
Slightly active: x 1.375 (exercising less than 3 days a week)
Moderately active: x 1.55 (moderate exercise most days of the week)
Very active: x 1.725 (hard exercise every day)
Extra active: x 1.9 (vigorous exercise 2 or more times a day)
How Much Weight Can You Lose With a 1500 Calorie Diet?
How many kilos are lost in a week with a 1500 calorie diet? According to the calculation above, the answer to the question depends on how much your daily calorie needs will be.
For example; You need to take 2200 calories per day. 1500 calorie diet Doing so will create a 700 calorie deficit. Considering that it is necessary to spend 7000 calories to lose a kilo, you can lose a kilogram in 10 days. Those with a greater calorie deficitHe can lose 1 kilo a week
Well in this case
How many kilos will a 1500 calorie diet lose per month?
The answer to this question differs according to the calorie deficit created. On average, you can lose three or four kg per month.
That's why "How many pounds will a 1500 calorie diet lose? " The answer to the question will vary from person to person. Make your own account accordingly.
Creating a calorie deficit to lose weight
While losing weight is not always dependent on calorie counting, a calorie deficit often needs to be created in order to lose body fat.
Behavioral and biological factors such as dietary compliance, differences in intestinal bacteria and metabolic rates cause people to lose weight at different rates.
Instead of setting an unrealistic goal, aim to lose a pound or two a week. But don't be discouraged if you don't lose weight as quickly as expected, as weight loss differs significantly from person to person.
Increasing physical activity,cut sugar and consuming natural, healthy foods can accelerate weight loss and Those who lose weight with a 1500 calorie dieta helps.
What to Eat on a 1500 Calorie Diet?
Those who lose weight with a 1500-calorie dietshould prefer natural and unprocessed foods. Focus on the following food groups in your meals:
Non-starchy vegetables
Vegetables such as kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomato artichokes, Brussels sprouts, cabbage, celery, eggplant, onions, turnip greens, tomatoes, and summer squash
Fruits
Berries, fruits such as apples, pears, citrus fruits, melons, grapes, bananas, watermelons
Starchy vegetables
Starchy vegetables such as potatoes, peas, sweet potatoes, bananas, pumpkin
Fish and shellfish
Fish such as sea bass, salmon, cod, oysters, shrimp, sardines, trout, oysters
Turmeric, garlic, thyme, rosemary, hot pepper, black pepper, salt, etc.
Calorie-free drinks
Water, mineral water, coffee, green tea, etc.
1500 calorie diet programEat plenty of fiber-rich foods and quality protein sources at every meal.
Protein is the most filling of the three macronutrients. Studies show that both high-fiber and high-protein diets are effective in increasing fat loss.
What can not be eaten in a 1500 calorie diet?
1500 calorie slimming dietProcessed foods, sugary drinks and foods should be minimized.
Fast Food
Chicken wings, french fries, pizza, hot dogs, etc.
Refined carbohydrates
White bread, sugary cereals, pasta, bagels, crackers, corn chips and bread etc.
Candies
Sugary snacks, confectionery, bakery products, table sugar, agave, etc.
Processed foods
Packaged foods, processed meats (delicatessen products), boxed pasta dishes, cereal bars, etc.
Soda, fruit juice, energy drinks, flavored milks, sweetened coffee drinks, etc.
1500 Calorie Diet List
Here 1500 calorie diet list. You can adjust your meals by paying attention to their calories. Even taking the list below as an example 1 week1500 calorie diet list You can create.
On a 1500 calorie diet While sticking to it can trigger weight loss, there are other ways to ensure you reach your weight loss goals in a healthy and sustainable way.
Be aware of your calorie intake
Even if you think you're eating less, don't underestimate the amount of food you consume.
An easy way to make sure you're staying under your calorie needs is to use a food diary or calorie tracking app.
While tracking food can be a helpful tool when first starting out on a meal plan, it can create an unhealthy relationship with food in some people.
Focusing on portion control, eating natural foods, eating mindfully, and getting enough exercise are better ways to lose weight in the long run.
Eat natural foods
any rightnutritious meal planshould revolve around natural foods.
Processed foods and beverages such as fast food, candy, baked goods, white bread and soda are not good for your health and are a major contributor to the obesity epidemic.
Natural foods such as vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and are more filling than processed foods.
Be more active
While it's possible to lose weight simply by cutting calories, exercise not only promotes weight loss but also improves overall health.
Exercising can improve mood and reduce the risk of chronic diseases such as heart disease, diabetes and some cancers.
As a result;
In order to lose weight, it is necessary to eat fewer calories and to increase physical activity. 1500 calorie dietIt is suitable for the needs of many people who want to lose fat and lose weight in a healthy way.
