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When aggravating to lose weight, creating a calorie arrears either by bistro beneath or accretion concrete action is necessary.
Many bodies accept to chase a 1,500-calorie diet plan to jumpstart weight accident and ascendancy their aliment intake.
This commodity explains how to chase a 1,500-calorie diet, including foods to eat, foods to abstain and tips for healthy, abiding weight loss.
Share on PinterestUnderstanding Calorie Needs
While 1,500 calories may be a acceptable guideline for abounding people, be abiding to account your exact needs to optimize your weight accident journey
The cardinal of calories you charge depends on abounding factors, including concrete activity, gender, age, weight accident goals and all-embracing health.
It’s important to appraisal how abounding calories your anatomy requires to both advance and lose weight aback free your needs.
To account your all-embracing calories needs, it’s all-important to account the absolute cardinal of calories you about bake in a day, which is accepted as your absolute circadian action bulk (TDEE) (1).
The easiest way to actuate your TDEE is by application an online calculator or the Mifflin-St. Jeor equation, a blueprint in which you bung in your height, weight and age.
Here is the Mifflin-St. Jeor blueprint for both men and women:
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
To account your TDEE, the acknowledgment from the Mifflin. St. Jeor blueprint is again assorted by a cardinal agnate to your akin of activity, accepted as an action agency (2).
There are bristles altered levels of activity:
Sedentary: x 1.2 (sedentary individuals who accomplish little to no exercise) Lightly active: x 1.375 (light exercise beneath than 3 canicule per week) Moderately active: x 1.55 (moderate exercise best canicule of the week) Very active: x 1.725 (hard exercise every day)Extra active: x 1.9 (strenuous exercise 2 or added times per day)
After free your TDEE by abacus the acknowledgment from the Mifflin. St-Jeor blueprint with the actual action factor, calories can be acclimatized depending on your weight accident goals.
Creating a Calorie Arrears for Weight Loss
While weight accident is abundant added circuitous than the “calories in, calories out” way of thinking, about speaking, a calorie arrears needs to be created to lose anatomy fat.
Typically, a abridgement of 500 calories per day is appropriate to lose 1 batter (450 grams) per week.
Though this would agree to a 52-pound (23.5-kg) weight accident in one year, analysis shows that the boilerplate bulk of weight accident is abundant slower.
Behavioral and biological factors, such as comestible adherence and differences in gut bacilli and metabolic rates, advance bodies to lose weight at altered ante (3, 4).
For example, a analysis of 35 studies empiric weight accident of 0.004–2.5 pounds (0.002–1.13 kg) per anniversary aback calories were belted by 240–1,000 calories per day (5).
Rather than ambience an unrealistic goal, aim for slow, constant weight accident of 1–2 pounds (0.5–1 kg) per week.
However, aback weight accident differs acutely from being to person, it’s important to not get beat if you aren’t accident weight as bound as expected.
Bumping up concrete activity, spending beneath time sitting, acid out added sugars and absorption on accomplished foods should advice accelerate weight accident and advice you break on track.
Summary Actuate your calorie needs, again actualize a calorie arrears by abacus 500 calories from your TDEE. Aim for a apathetic weight accident of 1–2 pounds (0.5–1 kg) per week. Foods to Eat on a 1,500-Calorie Diet
When attempting to lose weight and accept bigger bistro habits, it’s important to accept unprocessed, accomplished foods.
Though it’s altogether advantageous to accept a amusement now and then, the majority of your diet should be fabricated up of the afterward foods:
Non-starchy vegetables: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc. Fruits: Berries, apples, pears, citrus fruits, melon, grapes, bananas, etc.Starchy vegetables: Potatoes, peas, candied potatoes, plantains, butternut squash, etc.Fish and shellfish: Sea Bass, salmon, cod, clams, shrimp, sardines, trout, oysters, etc. Eggs: Accomplished eggs are added comestible close than egg whites.Poultry and meat: Chicken, turkey, beef, bison, lamb, etc. Plant-based protein sources: Tofu, tempeh, plant-based protein powders. Accomplished grains: Oats, amber rice, farro, quinoa, bulgur, barley, millet, etc.Legumes: Chickpeas, branch beans, lentils, atramentous beans and more.Healthy fats: Avocados, olive oil, absinthian coconut, avocado oil, attic oil, etc.Dairy products: Full-fat or reduced-fat apparent yogurt, kefir and full-fat cheeses. Seeds, basics and nut butters: Almonds, macadamia nuts, attic seeds, walnuts, sunflower seeds, accustomed peanut butter, almond adulate and tahini. Absinthian plant-based milks: Coconut, almond, cashew and hemp milk. Seasonings: Turmeric, garlic, oregano, rosemary, chili pepper, atramentous pepper, salt, etc.Condiments: Angel cider vinegar, salsa, auto juice, garlic powder, etc. Non-calorie beverages: Water, sparkling water, coffee, blooming tea, etc.
Be abiding to eat affluence of fiber-rich foods and affection sources of protein at anniversary meal.
Protein is the best bushing of the three macronutrients and accumulation a protein with bushing cilia sources, such as non-starchy vegetables, beans or berries, can advice anticipate overeating.
Research shows that both high-fiber and high-protein diets are able at announcement fat accident (6, 7).
Summary Accomplished foods, such as vegetables, fruits, eggs, angle and nuts, should accomplish up the majority of any advantageous diet.Foods to Avoid
Processed foods and added amoroso should be kept to a minimum in any advantageous weight accident plan.
Cutting out or attached the afterward foods can advice you lose weight and advance your all-embracing health.
Fast food: Craven nuggets, fries, pizza, hot dogs etc. Aesthetic carbs: White bread, bathetic cereals, white pasta, bagels, crackers, blah chips, tortillas, etc.Added sugars: Bathetic bite bars, candy, broiled goods, candy, table sugar, agave, etc.Processed foods: Packaged foods, bonbon meats (deli meats, bacon), boxed pasta dishes, atom bars, etc.Fried foods: Potato chips, deep-fried foods, doughnuts, mozzarella sticks, etc.Diet and low-fat foods: Diet bars, low-fat ice cream, low-fat chips, diet arctic meals, low-calorie candies, etc. Aperitive beverages: Soda, bake-apple juice, action drinks, flavored milks, aperitive coffee drinks, etc.
Although adequate a admired aliment or cooler every now and again won’t aching your weight accident goals, indulging consistently will.
For example, if you accept a addiction of bistro ice chrism every night afterwards dinner, abate your assimilation to one confined of ice chrism already or alert a week.
Cutting aback on habits that are adverse weight accident may booty time, but it’s all-important in adjustment to ability your wellness goals.
Summary Fast food, aesthetic carbs and added sugars should be bound aback afterward a alimental diet for weight loss. A One-Week Sample Meal Plan
Here is a nutritious, one-week 1,500-calorie sample menu.
The commons can be acclimatized to fit any comestible preference, including vegetarians and those bistro gluten-free.
The afterward commons are about 500 calories anniversary (8):
MondayBreakfast — Egg and Avocado Toast2 eggs 1 allotment of Ezekiel toast1/2 avocadoLunch — Bloom With Broiled Craven 2 cups (40 grams) of appearance 4 ounces (112 grams) of broiled chicken1/2 cup (120 grams) of chickpeas1/2 cup (25 grams) of disconnected carrots1 ounce (28 grams) of dupe cheeseBalsamic vinaigrette Banquet — Cod With Quinoa and Broccoli 5 ounces (140 grams) of broiled cod1 tablespoon (15 ml) of olive oil3/4 cup (138 grams) of quinoa2 cups (176 grams) of broiled broccoliTuesdayBreakfast — Advantageous Yogurt Bowl1 cup (245 grams) of full-fat apparent yogurt 1 cup (123 grams) of raspberries2 tablespoons (28 grams) of broken almonds2 tablespoons (28 grams) of chia seeds 1 tablespoon (14 grams) of absinthian attic Lunch — Mozzarella Wrap2 ounces (46 grams) of beginning mozzarella1 cup (140 grams) of candied red peppers2 slices of tomato1 tablespoon (15 grams) of pesto 1 small, whole-grain blanket Banquet — Apricot With Veggies1 baby candied potato (60 grams)1 teaspoon (5 grams) of butter4 ounces (112 grams) of wild-caught salmon1 cup (88 grams) of broiled Brussels sprouts WednesdayBreakfast — Biscuit 1 cup (81 grams) of biscuit adapted in 1 cup (240 ml) of absinthian almond milk1 cup (62 grams) of broken apple1/2 teaspoon of cinnamon2 tablespoons (32 grams) of accustomed peanut adulate Lunch — Veggie and Hummus Wrap1 baby whole-grain wrap2 tablespoons (32 grams) of hummus1/2 avocado2 slices of tomato1 cup (20 grams) of beginning arugula1 ounce (28 grams) of muenster cheeseDinner — Chili 3 ounces (84 grams) of arena turkey1/2 cup (120 grams) of atramentous beans1/2 cup (120 grams) of branch beans1 cup (224 grams) of ashamed tomatoes ThursdayBreakfast — Peanut Adulate and Banana Acknowledgment With Eggs 2 absurd eggs1 allotment of Ezekiel acknowledgment 2 tablespoons (32 grams) of accustomed peanut butter1/2 broken bananaLunch — On-the-Go Sushi1 cucumber and avocado sushi cycle fabricated with amber rice1 vegetable cycle with amber rice2 pieces of apricot sashimi and a blooming bloom Banquet — Atramentous Bean Burger1 cup (240 grams) of atramentous beans1 eggChopped onionChopped garlic1 tablespoon (14 grams) of breadcrumbs2 cups (20 grams) of alloyed greens1 ounce (28 grams) of feta cheeseFridayBreakfast — Breakfast smoothie 1 beat of pea protein powder1 cup (151 grams) of arctic blackberries1 cup (240 ml) of attic milk1 tablespoon (16 grams) of cashew butter1 tablespoon (14 grams) of hemp seeds Lunch — Kale Bloom With Broiled Craven 2 cups (40 grams) of kale 4 ounces (112 grams) of broiled chicken1/2 cup (120 grams) of lentils1/2 cup (25 grams) of disconnected carrots1 cup (139 grams) of blooming tomatoes1 ounce (28 grams) of dupe cheeseBalsamic vinaigretteDinner — Shrimp Fajitas 4 ounces (112 grams) of broiled shrimp2 cups (278 grams) of onions and peppers sauteed in 1 tablespoon (15 ml) of olive oil2 baby blah tortillas 1 tablespoon of full-fat acerb chrism 1 ounce (28 grams) of disconnected cheese SaturdayBreakfast — Oatmeal1 cup (81 grams) of biscuit adapted in 1 cup (240 ml) absinthian almond milk 1 cup (123 grams) of blueberries 1/2 teaspoon of cinnamon2 tablespoons (32 grams) of accustomed almond adulate Lunch — Tuna Salad5 ounces (140 grams) of canned tuna1 tablespoon (16 grams) of mayoChopped celery2 cups (40 grams) of alloyed greens 1/4 broken avocado1/2 cup (31 grams) of broken blooming angel Banquet — Craven With Veggies 5 ounces (120 grams) of broiled chicken1 cup (205 grams) of broiled butternut annihilate adapted in 1 tablespoon (15 ml) of olive oil2 cups (176 grams) broiled broccoliSundayBreakfast — Omelet2 eggs1 ounce (28 grams) of cheddar cheese1 cup (20 grams) of appearance adapted in 1 tablespoon (15 ml) of attic oil1 cup (205 grams) of sautéed candied potatoes Lunch — On-the-Go Chipotle1 Chipotle burrito basin fabricated with romaine lettuce, Barbacoa chicken, amber rice, 1/2 confined of guacamole and beginning salsa Banquet — Pasta With Pesto and Beans 1 cup (140 grams) of brown-rice pasta or whole-wheat pasta1 tablespoon (14 grams) of pesto1/4 cup (60 grams) of cannellini beans1 cup (20 grams) of spinach1 cup (139 grams) of blooming tomatoes1 tablespoon (5 grams) of grated parmesan cheese
As you can see, bistro advantageous doesn’t accept to be boring.
What’s more, admitting affable and packing commons from home should be prioritized, there are affluence of advantageous choices for on-the-go meals.
If you apperceive you will be bistro at a restaurant, attending at the card advanced and aces out an advantage that is both aperitive and nutritious.
This way, you will be beneath absorbed to accomplish a last-minute ailing meal choice.
Summary A 1500-calorie diet should be affluent in beginning produce, protein and fiber. Admitting advancing commons at home is best, it’s accessible to accomplish advantageous choices aback bistro out by reviewing the card beforehand.Tips for Successful Weight Loss
While afraid to a 1,500-calorie diet may absolutely atom weight loss, there are several added means to ensure that you accommodated your weight accident goals in a healthy, acceptable way.
Be Acquainted of Your Calorie Assimilation
Though you may anticipate that you’re bistro less, it’s accepted to belittle the bulk of aliment that you are arresting (9).
An accessible way to accomplish abiding you are blockage beneath your calorie needs is to use a aliment account or calorie tracking app.
Logging meals, bonbon and drinks forth with the calories they accommodate can advice you break on clue and reduces the affairs of underestimating your calorie consumption.
Although tracking foods is a accessible apparatus aback aboriginal starting a meal plan, it can actualize an ailing accord with aliment in some people.
Focusing on allocation control, bistro accomplished foods, practicing alert bistro and accepting abundant exercise are bigger means to accumulate weight off in the continued appellation (10, 11).
Eat Accomplished Foods
Any advantageous meal plan should circumduct about whole, accustomed foods.
Processed foods and beverages, such as fast food, candy, broiled goods, white aliment and soda, aren’t acceptable for your bloom and above contributors to the blubber catching (12).
Although bonbon diet and low-fat bonbon and commons may assume like a astute best aback aggravating to lose weight, these foods about accommodate capacity like added sugars that can accord to deepening and weight accretion (13).
Whole foods like vegetables, fruits, fish, eggs, poultry, basics and seeds are arranged with nutrients and tend to be added bushing than bonbon foods.
Basing your commons about whole, single-ingredient foods is one of the best means to advance abiding weight accident or to advance a advantageous anatomy weight.
Be Added Active
Even admitting it’s accessible to lose weight by aloof acid calories, abacus exercise into your accepted not alone promotes weight accident but improves all-embracing health.
While starting a new fettle affairs may assume like a alarming task, it doesn’t accept to be.
If you accept never exercised, artlessly action on half-hour walks three times a anniversary is an accomplished way to addition activity.
Once you’re in bigger concrete shape, add in altered types of workouts or activities like biking, swimming, hiking or jogging.
Increasing exercise can addition your affection and abatement your accident of abiding diseases, such as affection disease, diabetes and assertive cancers (14).
Don’t Obsess Over Your Weight
While bodies about accompaniment that they appetite to lose weight, they about beggarly that they appetite to lose fat.
When you accept a healthy, acceptable weight accident plan that includes affluence of exercise, you should be accepting beef mass.
Though this leads to slower weight loss, added beef accumulation helps your anatomy bake fat (15).
Rely beneath on the calibration and try out altered methods to clue fat loss, such as demography abstracts of your thighs, hips, belly, chest and high arms.
This can appearance you that alike admitting the calibration shows apathetic weight loss, you’re still accident fat and accepting muscle.
Summary Being acquainted of calorie intake, bistro accomplished foods, accretion concrete action and not absorbing over your anatomy weight are simple means to ability your weight accident goals.The Bottom Line
No amount how abundant weight you charge to lose, acid out balance calories and accretion concrete action is key.
A 1,500-calorie diet fits the needs of abounding bodies who appetite to lose fat and advance health. Like any advantageous diet it should accommodate mostly whole, chapped foods.
Reducing balance calories and application some of the simple tips in this commodity can advice you accomplish in your weight accident journey.