Be Prepared At Restaurants
Here are some tips to avoid overeating at a restaurant:
- Look at the menu and decide what youll order in advance.
- Consider an appetizer instead of an entree. Look for menu items with built-in portion control, like kids meals or starter courses.
- Ask for a to-go box when your entree arrives and box up half of it.
- Ask to swap your fries for salad or vegetables, or at least swap half so you get a smaller serving of fries.
- Eat your non-starchy vegetables and your protein first, and stop eating when youre no longer hungry.
- Avoid alcohol and sugar-sweetened drinks.
- Request that sauces and dressings come on the side, and use only a small amount.
- Eat burgers and sandwiches open-faced.
- Avoid fried and heavily sauced foods.
Summary: Its common to feel hungry when you count calories, especially at first. There are many strategies to minimize hunger and avoid overeating, like getting enough fiber, planning your meals, staying consistent and cutting back on condiments and caloric beverages. Making an action plan for restaurants and filling your cabinets with low-calorie choices also helps.
Calorie Requirements For Healthy Adults
The Academy of Nutrition and Dietetics and other health organizations recommend 1,600 to 2,400 calories per day for women and 2,000 to 3,000 calories per day for men. Those with a sedentary lifestyle should aim for the low end of the range. A sedentary woman, for example, needs about 1,800 calories a day to maintain her weight. Active women, on the other hand, may consume up to 2,400 calories each day.
If your goal is to lose weight, it’s important to create a calorie deficit. Basically, you need to burn more calories than you take in. However, this doesn’t mean should starve yourself or spend long hours in the gym.
Both overtraining and extreme dieting can negatively impact your metabolism and hormone levels, according to the âJISSNâ review. Instead, it’s wiser to gradually cut calories and adjust your diet as you progress.
Generally, losing 1 to 2 pounds per week is considered safe and realistic, notes the Mayo Clinic. To achieve this goal, it’s necessary to burn about 500 to 1,000 calories more than you take in on a daily basis. Therefore, if you currently eat about 2,000 calories a day and switch to a 1,500-calorie diet, you’ll create an energy deficit of 500 calories. Add exercise to the mix to increase your calorie burn and get faster results.
Transitioning Into A Keto Diet
When you start out on a ketogenic diet, it can often feel overwhelming. How much fat can you eat? What about protein? Are there too many carbohydrates in this or that? What even are net carbs?
Having a meal plan that provides some guidance around calories is an excellent way to transition into keto without feeling like you have no boundaries with food.
It often takes a couple of weeks for the cravings to subside and for your body to become keto-adapted, at which point youll be better able to listen to your intuition.
In the meantime, following a keto meal plan can be the perfect intro to keto. The meal plan provided in this article will help you take the guess-work out of what to eat, and its full of variety, so youll never get bored.
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Want To Take This Meal Plan To Go Pack Everything Up In Our Favorite Meal
For Breakfast: These larger glass glass meal-prep containers are a nice for storing meals or meal-prepped items of different sizes.
For Snacks: These leakproof glass meal-prep containers mean you don’t have to worry about your breakfast making a mess on the way to work or wherever you’re headed.
For Lunch: Mason jars are the original meal-prep containers and are still just as useful now, so pack up today’s lunch in one. To buy: Ball® Glass Regular Mouth Jars, bedbathandbeyond.com, $12 for 4.
Some original reporting by Nicci Micco, M.S.
Tips To Simplify Your Meal Routine
- 1 serving Greek Salad with Edamame
- 1-oz. slice whole-wheat baguette
Daily Totals: 1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodium
To make it 1,200 calories: Omit the almonds at A.M. snack and omit the walnuts at P.M. snack.
To make it 2,000 calories: Add 1 large pear to breakfast, increase to cup almonds at A.M. snack, increase to cup walnuts at P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.
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Customizing Your Clean Eating Meal Plan
This meal plan is built for a 1500 calorie plan. All you need to do is multiple the portions to match your calorie needs.
For example, if you need 1800 calories per day, youll need to increase portions by 20%. Just multiple all ingredients by a factor of 1.2 and your set!
Or if you need fewer calories, such as a 1200 calorie meal plan, youll need to decrease portions by 20% and multiple all your ingredients by a factor of 0.8.
Tracking your daily intake using a nutrition app, is the easiest way to ensure you are staying on top of your calories consistently.
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So how do you avoid it? You’ve got to be calculated about your calorie intake. The number of calories, macronutrients, and other nutrients you need depends on your body type, age, exercise levels, and even genetics, says Johnson. So even though eating 1,200 to 1,500 calories per day might be appropriate for a slightly overweight woman who works out moderately, it wouldn’t be smart for someone who exercises intensely for an hour a day, five days a week. In that case, eating more might help that super-active women lose more weight, she says.
If you’re watching what you eat without any progress, follow these steps before you cut another calorie, carb, or gram of fat:
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Assists With Weight Loss And Maintenance
Studies have shown that this eating plan can help you lose weight. In a 5-year study done by TheLancet Diabetes & Endocrinology journal, researchers found that when compared to other meal plans, the Mediterranean diet without calorie restriction may help people limit weight gain, particularly in the abdominal region as they age .
The Mediterranean diet has also been shown to improve health in overweight and obese patients, prevent increases in weight and waist circumference in non-obese individuals, and improve metabolic syndrome, among much more benefits .
Have Strategies To Deal With Emotional Hunger
Its common to want food when youre bored, sad, stressed or lonely.
But emotional hunger can sabotage your weight loss efforts. Its helpful to have a list of strategies that help you manage emotions like stress that you try to satisfy by eating.
You might try meditating, taking a walk or calling a friend first if you arent showing signs of true physical hunger.
You may also want to simply drink water. Oftentimes, we may think were hungry when were really just thirsty.
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What Is The Mediterranean Diet
According to the Harvard School of Public Health and the American Heart Association, a Mediterranean diet is a generic term often used to define the traditional diets of countries bordering the Mediterranean sea. Because this eating plan comes from different countries , there is no one standard version of diet.
So how can you define this meal plan to a novice? It is quite simple actually. Also known as the MedDiet, it is an eating pattern not a diet that consists of mainly plant-based foods. When on a Mediterranean diet 30 day meal plan 1500 calories limit your meals will typically include
- Olive oil as your main source of healthy fats
- Whole grains such as brown rice, oatmeal, whole wheat products such as bread and pasta, barley, buckwheat, etc.
- Plenty of varying types fruits and vegetables, lentils, legumes, nuts and seeds, herbs and spices
- Moderate amounts of fish and other seafood, eggs, dairy and poultry
You will also be required to largely limit your consumption of alcohol except red wine which is allowed in moderation with meals, ultra processed foods should be largely eliminated from the diet, and other types of animal protein especially red meat should be consumed in low to moderate amounts .
Some extra points to note with regards to this eating plan include
What Is A 1500 Calorie Diet
Calories are units of measurement for energy that we eat and use.
Your metabolic rate determines your daily calorie needs. Several factors influence your metabolic rate. Generally speaking:
- Men burn more calories per day than women.
- Larger people burn more calories than smaller people.
- Younger people burn more calories than older people.
The average woman needs approximately 2,000 calories per day to maintain weight, while the average man needs 2,400 calories per day.
To lose weight, you must eat fewer calories than you expend. Even popular diets that dont necessarily require calorie counting work because they create caloric deficits.
However, unlike many of these popular diets, a 1,500 calorie diet doesnt restrict specific foods. You can eat a variety of foods as long you dont exceed 1,500 calories per day, and still lose 20 pounds.
Most people who consume 1,500 calories per day will lose weight at a healthy rate, with a couple of exceptions.
People who are very small need even fewer calories for weight loss. Meanwhile, larger or very active people will require more than 1,500 calories, which is too big a calorie deficit.
Use this calculator to estimate your daily calorie needs. Keep in mind that all calorie equations are estimates. After a couple of weeks at 1,500 calories, you may find that you need to adjust your calories to support your goals.
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Food Preferences And Allergies
The best diet for you is the one you enjoy eating! So if youre not into some of the suggested meal options, feel free to make substitutions.
This plan is gluten-free and usually only whole foods, but does include some dairy from yogurt and cottage cheese. You can easily swap in your favorite dairy alternatives if needed but note this will likely decrease the total protein amount.
To make this soy-free, just swap in your favorite soy-free teriyaki sauce and youre all set!
How Much Weight Can I Lose On 1500
When it comes to losing weight, especially in the long run, there is no one answer that fits all. Factors affecting body weight and weight loss range from genetics, age, sex, medication, lifestyle, how much energy you need and much more .
However, this does not mean that your weight is out of your control. By trying out the Mediterranean diet 30 day plan 1500 calories per day and working out for 30 minutes three to five days a week you can lose weight at a healthy pace. Remember that the CDC states that healthy and sustainable weight loss equates to losing 1 to 2 pounds a week.
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Those Who Are Malnourished
Most people think of malnutrition as being underweight.
However, malnutrition can refer to an imbalance of any nutrient, regardless of body weight. Its sometimes caused by diet, but more commonly the product of chronic medical conditions like inflammatory bowel disease or certain cancers.
Calorie restriction can worsen nutrient imbalances in those with malnutrition. Its best to speak with a doctor or registered dietitian before making any big changes to the diet.
Before You Begin This Meal Plan
If you want to lose weight and keep it off, research shows that the best diet is one you can stick to. So, think about how the meal plan would fit in with your daily life and diabetes management. It is not easy starting the journey to losing weight but remember there is support out there to help you.
Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.
Please speak to your diabetes health care team before making significant changes to your diet.
This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Reducing your carbohydrate intake and changes to your body weight may mean your medication needs adjusting.
Benefits Of Calorie Counting
Its difficult to follow a calorie-controlled diet without counting calories, at least for a few days.
Aside from having a registered dietitian design a detailed meal plan for you, calorie counting is the best way to know if youre staying within your daily calorie goals.
Tracking your food intake helps you make more informed choices about portion sizes and the types of foods that you eat. For example, lets say you start each day with a bowl of oatmeal. Youll measure your portion sizes on your first day of calorie counting and find that your breakfast looks like this:
- One cup of uncooked oatmeal
- ¾ cup milk
- ¼ cup raisins
- 2 tablespoons brown sugar
- 1 tablespoon flax seeds
- 1 tablespoon peanut butter
This breakfast totals 952 calories, or 63% of your daily calorie goal on a 1,500 calorie diet. Now that you have this information, you can tweak your portion sizes or eliminate some toppings to save calories for later.
In fact, one of the great benefits of calorie counting is that it allows you to still enjoy some of your favorite foods. This can make it easier to stick to the diet for the long haul.
Also, from a scientific standpoint, this type of diet works. Studies have linked calorie counting with better weight control over time .
Apps like MyFitnessPal and LoseIt include large food databases that make it easy to count calories.
Others may find it too time-consuming or tedious.
Meal 4 Eggplant Pizza
2 medium-sized eggplants, 1/3 cup olive oil, 1.25 cups marinara sauce 1.5 cups shredded mozzarella cheese, 2 cups halved cherry tomatoes, 1/2 cup torn basil leaves
This makes 6 servings
Calories for 1 serving: 257. Fats: 20 g, Protein: 8 g, Carbs: 13 g
Get recipe from PureWow
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How Much Weight Can I Safely Lose Each Week
So you want to lose weight, but you donât want to follow any extreme or fad diet program. Good for you! The Center for Disease ControlTrusted Source recommends that people who are looking to lose weight aim to lose between 1â2 pounds per week for safe, healthy weight loss. This not only helps you avoid unhealthy means of weight loss, but is much more likely to correlate with long-term weight loss.
How Much Can You Lose On A 1500
Weight loss is never easy, especially for those who have little time for meal prep or use food to deal with stress. If you’re serious about getting leaner, consider switching to a 1,500-calorie diet. This way, you can eat nutritious foods and still be able to enjoy an occasional treat.
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Your ability to lose weight while on a diet depends on your age, body composition, activity level and other factors. Based on the 3,500-calorie rule, you can expect to lose one pound of fat in four days or so if you create an energy deficit of 1,000 calories per day.
Potential Benefits Of A 1200
Following a 1,200-calorie diet may provide some health benefits, but its important to note that these benefits are associated with calorie restriction, in general, and not specific to 1,200-calorie meal plans.
Regularly consuming more calories than your body needs can lead to many health consequences, including weight gain, increased heart disease risk factors, and diabetes .
Fueling your body with the right number of calories is essential for the preservation of good overall health.
Many studies have shown that calorie reduction, in general, can benefit health by promoting weight loss, reducing heart disease risk factors like LDL cholesterol, and decreasing blood sugar levels and inflammation .
Theres no question that losing excess body weight has positive effects on health and that staying within your individual calorie needs is best for your body.
However, the methods used to promote weight loss matter, and using very low calorie, restrictive dieting methods is strongly associated with increased chances of weight regain over time.
Therefore, while losing excess body weight can benefit your overall health, its important to choose healthy, sustainable weight loss methods over more extreme dietary patterns.
It should be noted that some research has shown that people with obesity or morbid obesity who follow low calorie or very low calorie diets under medical supervision lose weight and improve their blood sugar and lipid profiles, which can improve overall health .
A Simple 1500 Calorie Diet For Weight Loss
Weight loss is one of the most common health goals.
A low-calorie meal plan can help you achieve this goal.
One such plan proposes 1,500 calories per daybut this may not be the appropriate amount for everyone.
Here, we will help you determine if a 1,500 calorie diet is right for you and offer tips on how to find success on a low-calorie diet.