A low-calorie, nutritious diet plan is the first step in losing weight and achieving better overall health. A well-planned 1,500 calorie weekly diet program can provide all the nutrition your body needs, although it may not be the right plan for athletes or extremely overweight people. Consult your doctor prior to starting such an aggressive weight loss strategy to ensure that it's right for you.
The Facts
A 1,500 calorie diet plan is an aggressive weight loss strategy for most people. According to the 2005 Dietary Guidelines for Americans, adult women and men should consume at least 1,600 and 2,000 calories a day; however, the U.S. Department of Health and Human Services suggests that a 1,000 to 1,600 calorie per day diet plan can be a healthy choice for adult women and men looking to lose weight. The key is to focus on nutritious calories that are full of vitamins and nutrients.
Function
If you are like the average person following the U.S. Department of Agriculture's recommendation of 2,000 calories per day, a 1,500 calorie-a-day diet plan is designed to help you lose weight. A 500 calorie deficit per day in your diet is the equivalent of losing one pound of body weight per week, according to the Centers for Disease Control and Prevention. If you have a smaller-set body, especially women, a 1,500 calorie diet may also function as a weight management plan designed to help you stay at a healthy weight.
Types
There are two basic types of healthy, low-calorie diet plans you can follow: meat diets or vegetarian. Diets that include meat need to focus on low-fat choices, such as chicken, fish and turkey. Vegetarian diets need to include high-protein sources such as nuts, seeds, legumes and soy products. Both types of low-calorie diets require a wide range of vegetables, fruits and whole grains in addition to the lean protein sources.
Safe Weight Loss
Losing weight too fast can be unhealthy, so a 1,500 calorie-a-day diet may not be for everyone, such as professional athletes or heavier-set individuals. The CDC recommends losing weight at a rate of no more than 2 lbs. per week, which is the equivalent of 7,000 calories per week. Combining a 1,500 calorie-a-day diet plan with a consistent exercise regimen --- 30 to 60 minutes per day --- can help you achieve the maximum recommended calorie deficit of 1,000 calories-a-day.
Menu
A 1,500 calorie diet plan must include low-calorie foods that are high in nutritional value, such as vegetables, whole grain foods, fruits, low-fat dairy and lean protein sources. Each meal should consist of about 500 calories, or about 375 calories if you opt for a four-meal-a-day eating schedule. Eating more frequently can help to boost your metabolism and keep your energy levels higher. A sample 500 calorie meal would include a seasoned chicken breast, 3 oz. of broccoli and a cup of whole grain brown rice.
Member Comments