The 1500 calorie diet is a type of food plan that is used to lose weight by limiting the intake of calories to 1500 calories per day. To get the desired result from this healthy diet, you should carry a notebook to record your food intake and count calories daily. In addition, since this method of weight loss has a gradual effect, it is necessary to weigh yourself weekly using an accurate scale and monitor its changes in order to help your weight loss process in consultation with your doctor. In the continuation of this part of Star, to the diet of 1500 calories and the advantages and disadvantages of this food plan that The best weight loss diets We have paid.
What is the 1500 calorie diet?
To lose weight for the purpose of fitness or disease control and treatment, it is necessary that your body’s calorie intake is less than what it needs, and this itself requires following a Basic fast diet without hunger It should be adjusted by a nutritionist. One of the methods that limit your body’s calorie intake is the 1500 calorie diet; In this diet, you are supposed to eat only 1500 calories during the day. In simple and precise words, in this diet, a person limits his daily calories to 1500 calories with the aim of reaching an ideal weight.
Benefits of the 1500 calorie diet
By limiting the amount of daily caloric intake under the doctor’s supervision while having a pattern that meets the nutritional needs of the body, the health of various body organs and systems, especially the digestive system, improves to a great extent. By providing as much fiber, protein, carbohydrates and healthy fats through a 1500 calorie diet, the inflammation of the digestive system is removed and the beneficial bacteria in the gut are modified. In addition, weight control and paying attention to its changes to help treat diseases related to obesity are other benefits of this diet.
Disadvantages of the 1500 calorie diet
For some people, the calorie intake of 1,500 calories per day can be very low and not meet the nutritional needs of their body. Over time, this can lead to an increase in the pressure on the body, weakness and inability to continue the diet, and it is associated with causing complications and damages to various devices and malfunctioning. In fact, it can be said that this type of diet, like other diets, does not have the same efficiency and desired positive effects for all people, and people with different medical conditions should consult a specialist doctor to determine the best type of diet with specific therapeutic purposes.
Allowed foods in the 1500 calorie diet
This diet is like other food programs including military diet and Egg diet It has dos and don’ts that you need to be aware of to get the desired result. The 1500 calorie diet is no exception to this rule, and if you want to achieve good results using this diet, you need to know enough about the allowed foods in this diet. In order to provide the nutrients your body needs during the 1500 calorie diet, it is necessary to consume the following items and include items from each in the diet under the supervision of a nutritionist:
- All kinds of fruit
- Sources of protein such as meat, chicken, eggs, fish
- Whole grains such as oats and quinoa
- Legumes such as peas, lentils and beans
- Healthy fats like avocado and olive oil
- Dairy products such as yogurt, cheese and kefir
- Starchy and non-starchy vegetables
- Nuts and nutritious seeds such as almonds, walnuts and sunflower seeds
Unauthorized foods in the 1500 calorie diet
Do not forget that the purpose of the diet is first of all to help maintain or improve physical health. To achieve this goal and also to reach the ideal weight with a diet of 1500 calories, from consumption Harmful food in diet avoid In this diet, it is forbidden to eat the following items and it is considered one of the must nots of the 1500 calorie diet:
- Fast food and ready-made processed foods such as sausages, sausages, pizza, chicken nuggets, etc
- Fried foods such as chips and donuts
- Artificial sweeteners such as sugar
- Types of refined carbohydrates such as white bread
- Snacks such as ice cream, chips, soft drinks and unnatural juices
How much weight do we lose by following the principles of the 1500 calorie diet?
In fact, the answer to this question is different according to your goals for this diet, daily food choices and the opinion of a specialist doctor. In general, depending on the condition and metabolism of the body, weight loss by following this diet or any other diet such as Salt-free diettakes place over time. It is also necessary to know that in addition to following the diet, proper movement and sports according to your goals will help you lose weight and speed it up.
According to research, under normal conditions and following a basic 1,500 calorie diet, by reducing 500 to 1,000 calories per day, you will lose half a kilo to one kilo in a week. The important thing is that you don’t rush to lose weight and don’t damage your health by putting pressure on your body with strict diets. Losing weight is a gradual process that must be done under the supervision of a nutritionist, following specific and appropriate principles for each person, so that the health of the body is not compromised.
Learn more: How many calories should we burn to lose weight?
A sample diet of 1500 calories
You can get your personal 1500 kcal diet by referring to the relevant doctor or nutritionist. The food items included in this type of diet are different from each other according to the age, gender, weight, physical condition and medical conditions of each person. In this section, we have brought only one example of this diet that provides carbohydrates, proteins and healthy fats for the body, for you to get more familiar with this type of calorie restriction diet.
breakfast
In this sample diet, 400 calories It is dedicated to breakfast and food items can include the following:
- Two boiled eggs equal to 140 calories
- 1 slice of whole bread equals 80 calories
- Half an avocado equals 120 calories
- A banana equals 60 calories
Tip: In addition to the mentioned items, you can also eat a drink with zero calories such as black tea or green tea at breakfast.
snack
to the first snack or snack from breakfast to lunch 150 calories Allotment can include a choice such as a quarter cup of almonds. To meet the nutritional needs of the body, this snack should never be missed.
lunch
In the distribution of calories in this sample diet, for lunch 450 calories It is considered that a proposal can include the following:
- One hundred grams of grilled chicken breast equals 165 calories
- One cup of cooked quinoa is equivalent to 220 calories
- A cup of steamed vegetables equals 65 calories
snack
In order to provide as much useful nutrients as possible in this 1500 calorie diet sample, you should have a fruit with 100 calories He ate like an average apple.
dinner
400 calories It is also intended for dinner, which can be supplied to the body by eating the following items:
- One hundred grams of grilled salmon provides 200 calories.
- A cup of brown rice equals 215 calories
- A cup of vegetable salad equals 25 calories
In the end, we remind you again that this presented diet is only an example for your information and to get more familiar with the 1500 calorie diet. In order to have your own diet, you must visit a nutritionist to determine the best diet for you with food that meets your body’s needs, taking into account your body’s needs and the overall assessment of your health.
For those of you who were interested in weight loss by limiting daily calorie intake, read Slimming diet for girls We also recommend it in Star.
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