Eager to lose weight? Has every effort of yours up till now gone into the drain? Why not have a look over the 1500 calorie diet? A 1500-calorie diet plan basically relies on calorie deficit meals to lose weight. It helps when you start eating meals within the 1500 calories or below your caloric requirement.
It is one of the many ways widely used by people to lose weight. Here are some tips and techniques that will help you start your 1500-calorie diet safely.
What is meant by a 1500 Calorie Diet?
In a 1500 calorie diet, a person eats food that makes the daily caloric intake to 1500. Researchers recommend restricting calories to 1500 or even less than this to shed one pound every seven days. However, males can only limit it to 2000 calories to lose the same amount of fat.
Your Daily Calorie Requirement
Since every body functions differently, no one should completely rely on this estimate. The daily caloric requirement varies according to gender, daily activity, health condition, and age.
Where consuming too many calories can lead you to fertility issues, heart disease, diabetes, restricting it too much may cause eating disorders like anorexia and bulimia.
To predict the right number of calories for your body, you should first rightly know your total daily energy expenditure (TDDE). Whereas, the basal metabolic rate (BMR) tells the minimum amount of calories needed to sustain functions.
- Males: 10 x weight in kilograms (kg) + 6.25 x height in centimeters (cm) – 5 x age in years + 5
- Females: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Foods You Should Eat
To lose weight, and keep the body functioning optimally, it is important to consume nutrient-dense foods. The 2015–2020 Dietary Guidelines for Americans suggests enriching the diet mostly with:
- Lean meat
- High starch vegetables
- Low- or fat-free dairy
- Salt-free nuts
- Green, red, and orange vegetables
- Whole grains
Food You Should Stay Away From
To avoid haphazardness in the journey, try avoiding excessive use of fats and sugar. It is difficult for some to completely quit it from their life. Therefore, experts advise consuming saturated fats and sugars to less than 10% of their total caloric intake.
It is also important to maintain the right salt balance in the body. Nutritionists recommend consuming less than 2,300 milligrams of sodium a day.
Is a 1500 Calorie Diet Liable Enough to Lose Weight?
Even though the 1500 calorie diet is popular for effectively losing weight around the world, it may not be effective for some. Caloric needs differ from person to person. 1500 calories might not work for all. It may be too low and unhealthy for some.
To get a better idea of weight loss and calorie intake, calculate your TDEE and BMR.
Tips and Techniques for 1500 Calorie Diet
According to the Physical Activity Guidelines for Americans, people should spend at least 150 minutes on moderate exercise every week. They can also substitute it with a 75-minute high-intensity workout. Apart from losing weight, a daily workout can help you to acquire several health benefits.
Even though some think daily measuring weight may be demotivating, researchers suggest self-weighing daily is effective for losing weight. They do not support this and regard it as a negative psyche. Instead, they call it helpful for sticking to diet plans, reducing anxiety, and increasing body satisfaction.
The Bottom Line
It is a common practice now to lose weight by exercising and following a calorie-restricted diet. Despite the fact the 1500 calorie diet is popular and admired by many, it is not effective for everyone. It largely depends on the daily caloric requirement.