Losing weight and keeping it off can be a battle that you need to fight each and every day. With large portions and food always accessible, it can be very difficult to stick with any weight loss plan. While any diet will work, the key is to eat fewer calories than you burn. That number is different for everyone; your doctor can help you determine your right number. In general, however, most active men and women can lose weight following a 1,500 calorie meal plan. A 1,500-calorie diet can also help most sedentary women over the age of 51 maintain a healthy weight.
Diet Guide
The key to being successful on a weight loss program is to not let yourself get too hungry and to include foods you enjoy eating. On a 1,500-calorie meal plan, you should consume three meals, each consisting of 400 calories, and three snacks, each consisting of 100 calories. Eating more often helps you control hunger. In addition, including more low-energy dense foods at meals can help you eat a larger volume of food while still staying within your calorie needs for weight loss. Low-energy dense foods include fruits, vegetables, low-fat grains and starches, lean sources of protein and low-fat and nonfat dairy foods.
Breakfast
A filling and low-calorie breakfast meal for this diet can include 1 cup of cooked oatmeal with 2 tbsp. of raisins, a 6 oz. container of nonfat sugar-free yogurt and a hard-cooked egg. This meal contains 395 calories. The fiber in the oatmeal and raisins, and the protein in the yogurt and egg will slow digestion, increasing meal satiety.
Morning Snack
Snacking not only helps control hunger, but it can also help you meet important nutrient needs. Make every calorie count on your low-calorie diet plan by including plenty of nutrient-rich food choices such as fruits, vegetables and low-fat dairy foods. A low-calorie, healthy snack idea rich in potassium, vitamin C, vitamin A and calcium includes 1 cup of cubed cantaloupe with 1/4 cup of nonfat cottage cheese for 105 calories.
Lunch
Eating soup or salad with a meal can also help you feel full so you eat less. For lunch, try 2 cups of mixed greens topped with 3 oz. of grilled salmon, 1/4 cup of chopped cucumbers, 1/4 cup of chopped tomatoes, six almonds and 1 tbsp. of low-fat salad dressing. Have this with 1 cup of broth-based soup such as vegetable or chicken noodle. This lunch meal contains 400 calories.
Afternoon Snack
For an afternoon snack, try 2 tbsp. of hummus with 1/2 cup of your favorite dipping vegetables such as red peppers, carrots or cucumbers for 95 calories.
Dinner
A healthy, low-calorie dinner meal might include a 3 oz. broiled pork chop served with 1/2 cup of cooked brown and wild rice mixture, 1/2 cup of unsweetened applesauce, 1/2 cup of steamed green beans and 1 cup of mixed greens topped with 1 tbsp. of low-fat salad dressing. This dinner meal contains 410 calories.
Evening Snack
As a low-energy dense whole grain, popcorn makes a filling and healthy snack choice. For your evening snack, you can have 3 cups of air-popped popcorn for 80 calories.
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