A 1500 Calorie Low-fat Diet For A Man

Body weight is determined by the ratio of calories consumed to calories burned. Burn more calories than you take in and the result is weight loss. Increasing physical activity is one way to create a caloric deficit, another is caloric restriction. A low-fat diet includes 25 g of fat for a moderately active 150 lb. adult male, according to Dean Ornish, M.D., author of "Eat More, Weigh Less." Before beginning a new diet, always consult your health specialist.

Foods To Choose

Twenty-five g of fat contains 225 calories, or 15 percent of total calories on a 1,500-calorie diet. Foods that are low in fat and high in nutrients should make up the bulk of this diet, according to Ornish. These foods include beans, fruits and vegetables. Whole grains are a concentrated source of calories. Consume them moderately, according to Joel Fuhrman, M.D., who also recommends limiting intake of high-fat foods such as nuts, seeds and avocado. Both authors recommend consuming foods such as cheese, meat and eggs minimally, if at all.

Breakfast

Choose sweet, juicy fruits for breakfast. Low in fat and calories and high in nutrients, fruit is filled with carbohydrate for immediate energy. Accompany fruit with whole grains. Complex carbohydrates comprise whole grains, and ensures constant levels of energy to sustain you through the early part of the day. One option may be to enjoy a whole grapefruit, followed by oatmeal and water, no sweetener and perhaps two slices of whole grain bread. The total caloric content for this breakfast is 450 calories.

Lunch

Vegetables should be the staple of the low-calorie, low-fat lunch. Enjoy a large green salad, and top it with colorful vegetables, including bell peppers, tomatoes and cucumbers. One lb. of vegetables contains a mere 100 calories, according to Fuhrman. Though a healthier alternative to butter, olive oil is a concentrated source of calories and pure fat. One tbsp. contains 120 calories. Include one starchy vegetable or a grain. One cup of sweet potato has 180 calories. Such a lunch totals 400 calories, leaving room for a low-fat dessert.

Dinner

As with lunch, vegetables, both cooked and raw, are a good choice for dinner. Vegetables are low in calories and high in nutrients. Their high water and fiber content leaves you fuller longer, promoting reduced caloric intake, and making them optimal for a low fat diet, according to Fuhrman. Make a main course of vegetables, and choose steaming, boiling or sauteing in vegetable broth over frying, to keep fat content down. Men require more protein than women, so choose green vegetables such as broccoli, green beans and asparagus, which are among the vegetables highest in protein.