Build a menu of 1500 calories per day

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When trying to lose weight, you need to create a calorie deficit by eating less or increasing physical activity. The 1500 calorie diet can be chosen by many people to start losing weight and control food intake. This article will provide more information about the 1500 calorie per day menu, including foods to eat, foods to avoid, and healthy weight loss tips.

1. Understand calorie needs

Although the menu of 1,500 calories per day is suitable for many people, to lose weight effectively for each individual object needs detailed and careful calculation. The amount of calories your body needs depends on many factors, including physical activity, gender, age, weight loss goals, and overall health.
To calculate your body's overall calorie needs, it is necessary to calculate the total number of calories you normally burn in a day, or the total daily energy expenditure of the body (TDEE).
Formula to calculate daily energy intake for both men and women
Men: Calories per day = 10 x (weight in kilograms) + 6.25 x (height in centimeters) - 5 x ( age) + 5
Women: Calories per day = 10 x (weight in kilograms) + 6.25 x (height in centimeters) - 5 x (age) - 161
Also, this result also depends on five different activity levels:
Sedentary: multiply by 1.2 (those who are sedentary, little or no exercise) Lightly active: multiply by 1.375 (light exercise less than 3 days per week ) Moderately active: multiply by 1.55 (exercise moderately most days of the week) Very active: multiply by 1,725 ​​(exercise hard every day) Highly active: multiply by 1.9 (exercise strenuous exercise 2 or more times per day) After determining the total daily energy expenditure of the body TDEE, you can calculate the calories that can be adjusted depending on the weight loss goal.

2. Foods to choose according to a 1,500-calorie diet

When trying to lose weight and adopt better eating habits, it still depends on the food selection process. To make a healthy meal that meets eating only 1500 calories a day, the majority of your diet should include the following foods:
Kale, arugula, spinach, broccoli, cauliflower , peppers, mushrooms, asparagus, tomatoes, etc. Fruits: Apples, pears, citrus, melons, grapes, bananas, etc. Animal foods, seafood: Sea bass, salmon, cod, clams, shrimp, sardines, salmon, oysters, etc. Eggs: Whole eggs contain more nutrients than egg whites. Poultry: Chicken, turkey, cow, bison, sheep, etc. Plant-based protein: Tofu, tempeh, plant-based protein powder. Oats, brown rice, farro, quinoa, bulgur, barley, millet, and more. Chickpeas, kidney beans, lentils, black beans... Healthy fats from plants: Avocado, olive oil, unsweetened coconut, avocado oil, coconut oil, etc. Milk and dairy products: Plain or low-fat yogurt, kefir, and full-fat cheese. Nuts: Almonds, macadamia nuts, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini. The main principles of the diet are to ensure that you eat plenty of high-fiber foods and quality sources of protein at every meal.
Protein - the ingredient that helps the body feel full of the most of the three macronutrients and combines protein with fiber, such as vegetables or no starch or extremely low starch content, beans or berries, which can help prevent overeating. Research shows that both high-fiber and high-protein diets are effective in promoting fat loss.

3. Foods to avoid when following a 1500 calorie diet

When following a 1500 calorie per day menu, you should limit processed foods and foods containing added sugars. And cutting back or limiting the following foods can help you lose weight and improve overall health.
Fries, pizza, hot dogs, etc. White bread, high-sugar cereals, white pasta, bagels, crackers, chips, tortillas, and more. Sugary snacks, candies, pies, candies, table sugar, agave, etc. Processed foods: Packaged foods, processed meats (ham, bacon), canned pasta dishes, cereal bars, etc. Fried foods: French fries, deep-fried foods, donuts, cheese sticks, etc. Diet foods and low-fat foods: Diet bars, low-fat ice cream, low-fat chips, diet frozen meals, low-calorie candies, and more.

4. Sample meal plan for a week

Below is a sample menu of 1,500 nutritious calories for a week. Meals can be tailored to suit dietary preferences, including those of vegetarians and those on gluten-free diets.
The following meals have about 500 calories each:
Breakfast: Egg and avocado toast, 2 eggs, 1 slice of toast, 1/2 avocado. Lunch: Grilled chicken salad; 40 grams of spinach; 112 grams of grilled chicken; 120 grams of chickpeas; 25 grams of grated carrots; 28 grams of goat cheese; Balsamic Vinegar Oil. Dinner: Cod with quinoa and broccoli; 140 grams of grilled cod; 15ml olive oil ; 138 grams of quinoa; 176 grams of grilled broccoli.

5. Tips for successful weight loss

While following a 1500 calorie menu diet plan can certainly help with weight loss, there are still a few other ways that can be applied provided that will ensure you reach your weight loss goals in a healthy way. strong and sustainable.

5.1 Take note of your calories

Although you may think you are eating less, you underestimate the amount of food you are consuming, which can lead to overeating calories. To manage this condition can use calorie tracking method along with a food diary tool to improve the condition.
Keeping a diary of foods, snacks and beverages along with the calories of these foods helps you get enough calories according to your needs and weight control goals.
Focusing on food control, eating behavior along with lifestyle changes and exercise to maintain and control a reasonable weight.

5.2 Weight obsession

When doing weight loss, people often think of fat loss. However, to apply a healthy, sustainable weight loss plan, it is necessary to combine both a diet with plenty of exercise.
Although weight loss is slower when done this way, the increased muscle mass will help your body burn fat. You should apply reasonable weight loss methods and combine with different methods to track fat loss, such as measuring your thighs, buttocks, abdomen, chest and biceps.
Although diet control plays an important role in weight loss and fat loss, it is indispensable for physical activity as well as a healthy lifestyle to help the weight loss process be effective and effective.
The 1,500 calorie diet is suitable for the needs of many people who want to lose fat and improve health. Like a healthy and sensible diet, this diet should consist mostly of whole, unprocessed foods. At the same time, you should reduce excess calories along with applying some simple tips in this article that can help you succeed in your weight loss journey.

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Reference sources: healthline.com, verywellfit.com