A daily diet of 1500 calories is a good way to safely lose weight---if you meet certain criteria. The American Diabetes Association deems 1500 calories adequate as a weight loss diet for women up to a large build who may be sedentary; and for older, small to moderate sized men. Men and women in these groups who are more active will need more calories for normal body function. A safe diet depends upon your current body mass and activity level.
Fats
As you count calories in a weight loss diet, you can lose the most by limiting fat in your daily meals. Fatty acids are crucial to maintaining body equilibrium, so you'll still need to include some fat in your diet to be safe. Eat fish at least twice per week for their beneficial omega-3 fatty acids. Choose unsaturated fats for cooking, such as olive, canola, soybean and corn oil. Nuts and seeds also provide monounsaturated fats, so eating almonds or dressing a salad with walnut or sunflower oil is a healthy way to safely lose weight.
Sugar
Added sugar adds calories; natural sugar, such as that in fruits or some vegetables, accompanies important vitamins and minerals. So don't cut out all sugar/carbohydrates if you wish to safely lose weight. The carbs in whole grains, for instance, are part of a package that provides important dietary fiber and other nutrients. In your allotment of 1500 calories, choose oatmeal or brown rice to get the iron, B vitamins and minerals you need, and skip the cookies.
Vitamins
Stay within the 1500 calorie mark and still get your vitamins A, B, C, D and E by cooking vegetables and grains with little or no unsaturated fat. Fruits are low-calorie sources of vitamin C in a weight loss diet, and they double as dessert. You can eliminate fat and save calories by choosing nonfat dairy products in order to get your daily vitamins A and D. Combine with ready-to-eat cereal for a lowfat source of B vitamins. Nutrition information on labels suggests the right serving size.
Protein and Minerals
Meat or soybean products such as tofu provide protein and minerals that are vital to a safe weight loss diet. Pare calories by choosing lean, trimmed meat and nonfat milk or soymilk. Nuts and cooked dry beans also provide protein, but are caloric in quantities, so limit them. Concentrate on adding vegetables such as spinach and grains such as brown rice, which provide essential potassium, magnesium and iron.
Sample Meal
The DASH diet created by the National Institutes of Health features a variety of foods to help you safely lose weight. This 340-calorie dinner is designed to help you reach your daily calorie goal: herb-crusted baked cod (3 oz), brown rice pilaf (1/3 cup), steamed fresh green beans (1/2 cup), sourdough roll with trans fat-free margarine (1 teaspoon), fresh berries (1 cup) with chopped mint and an herbal tea.
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