How to follow a 1500 calorie diet
A balanced diet containing 1,500 calories and rich in nutritious foods is suitable for many people who want to lose weight. However, while 1,500 calories may be enough for many people, it may not work for others. The number of calories your body needs depends on many factors, including physical activity, age, weight loss goals, and general health.
To calculate your total calorie needs, it is useful to apply the following formula: calories per day = 10 x (weight in kilograms) + 6.25 x (height in centimeters) – 5 x (age) – 161.
Create a calorie deficit
To lose weight after determining your calorie needs, create a calorie deficit by subtracting 500 calories from the rate at which your body burns calories per day.
Foods in a 1500 calorie diet
When trying to lose weight and adopt better eating habits, it is important to choose from the following list of healthy foods:
– Non-starchy vegetables: kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes, etc.
Fruits: berries, apples, pears, citrus fruits, melons, grapes, bananas, etc.
Starchy vegetables: potatoes, peas, sweet potatoes, bananas, walnuts, squash, etc.
Fish and shellfish: sea bass, salmon, cod, clams, shrimp, sardines, oysters, etc.
Eggs: Whole eggs are denser than egg whites in terms of nutrients.
Poultry and meat: chicken, turkey, beef, lamb, etc.
Plant-based protein sources: Tofu and plant-based protein powders.
Whole grains: oats, brown rice, quinoa, bulgur, barley, etc.
Legumes: chickpeas, beans, lentils, and others.
Healthy fats: avocado, olive oil, unsweetened coconut, avocado oil, etc.
Dairy products: full-fat or low-fat plain yogurt, kefir and full-fat cheeses.
Seeds, nuts and nut butters: Almonds, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter, tahini.
Unsweetened plant-based milk: coconut, almond, cashew.
Spices: turmeric, garlic, oregano, rosemary, cayenne pepper, black pepper, salt, etc.
Seasonings: apple cider vinegar, lemon juice, garlic powder, etc.
– Drinks without calories: water, sparkling water, coffee, green tea, etc.
Make sure you eat plenty of high-fiber foods and high-quality protein sources at every meal.
Protein is one of the most filling nutrients, and combining protein with sources of fiber, such as non-starchy vegetables, beans or berries, can help prevent overeating.
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Cutting out junk food, refined carbohydrates, added sugars, processed, canned and fried foods, as well as sweetened beverages helps you lose weight and improve your overall health.
A note : Before applying this recipe or this treatment, consult a specialist doctor
