Diet in most people is associated with a complete rejection of the usual dishes and constant starvation. Of course, most people immediately abandon this prospect. Of those who dare to such an experiment, most break down in the early days. Another part reaches the final and safely loses extra pounds. But then they return in abundance. A diet of 1500 kcal per day allows you to lose weight without discomfort and harm to health.
Diet building
First of all, many are interested in what lies at the base, that is, why the figure was taken is exactly 1500 kcal. Everything is pretty simple here. If a person moves a lot, then he has practically no problems with being overweight. A sedentary person spends about 1700 kcal per day. Of course, the figure is averaged, and you can adjust it based on personal measurements, weighings and assessments of motor activity.
A diet of 1500 kcal per day is suitable for almost everyone. It may seem that this is very small. But in fact, if you correctly compose the menu, you can eat properly and varied. That is, you can tighten the figure without harming the body. This is the golden mean, that is, you will not overeat, but you will not have to starve.
Diet rules
First and foremost, a good mood. If you are confident in yourself, ready for difficulties and know exactly what you want, then no problems will arise on the way to success. But you need to remember about the basic principles of nutrition:
- Food should be fractional. If the interval between meals is more than 4 hours, then the temptation to eat more than you really need is too great. You need to eat at least 4 times a day, while it is advisable to add a couple more snacks.
- Keep on hand foods that you can eat without harming your figure. It can be carrots, fresh cabbage, cucumbers, fruits, low-fat kefir. They have few calories, and tangible benefits to the body.
- Do not forget that hunger is sometimes disguised as thirst. If you decide to develop for yourself an individual diet of 1500 kcal per day, then do not forget about the drinking regimen. At least 2 liters of pure water should be drunk per day. It will help cleanse the body of toxins and toxins, as well as drown out the feeling of hunger.
- Spicy seasonings whet the appetite, so they need to be abandoned. Fresh food is not so bright, but the amount of BZHU and energy value do not change from this.
- The main part of the diet should be in the first half of the day. Even a piece of cake eaten in the morning will not affect your figure. And for the evening leave sour-milk products, vegetables and fruits.
- There is in front of the TV, computer, reading an interesting book is impossible - so you can quietly eat an extra portion. And since the brain is busy digesting the information received, it can not send a signal of saturation. Snacks on the go also fall into the same category.
As you can see, competent diet compilation (including 1,500 kcal per day) is a whole system in which there are rules. If you do not stick to them, then you should not start losing weight. Moreover, with a sedentary lifestyle, such a system can be used as a lifestyle. The set of products that can fit into these frameworks is quite wide, so the body will not suffer from a shortage of certain nutrients.
What not to eat
From the menu you need to exclude fried and fatty foods, all sweets. Keep jam, sugar away so that there is no temptation. It is best to boil the meat, not to fry or bake. Have to give up fast food, chips. Of course, you can not look into the confectionery. If you refuse sweets above your strength, then try to pamper yourself 1-2 times a week. It can be one candy, marmalade or a piece of cake. In this case, it is better to drink green tea without milk and sugar. But you have to forget about carbonated drinks at all.
Sample menu
In fact, we are talking about proper nutrition (hereinafter - PP). A diet of 1500 kcal per day is a set of simple products that can be easily purchased immediately for a week. There are also their own rules and restrictions. Even vegetable soup or simple cereal can not be eaten without measure. Therefore, a serving of soup should not exceed 250 ml, the second course - no more than 150 mg. Juice or compote - up to 200 ml. And the last meal should be 3-4 hours before bedtime. If you go to bed at midnight, then it is not at all necessary to have the last time at 18:00. On the contrary, you simply will not be able to fall asleep later and you need to eat.
Monday
Usually from this day we begin the path to harmony and switch to PP. A diet of 1500 kcal per day is also written according to the days of the week, although they do not have any link to the menu. You can swap days, start on Saturday or Wednesday.
The most important meal is breakfast:
- Carrot juice.
- Millet porridge with pumpkin.
- Low-fat cottage cheese.
- Tea without sugar.
A total of 343 kcal is obtained, and you are full of strength and energy in order to begin to fulfill your duties. As a snack, to calmly wait for dinner, you can make yourself a banana, a milkshake with berries. The calorie content of a snack is 195 kcal. Moreover, it is very tasty. A diet of 1,500 kcal per day is not at all a boring mono-diet, and soon you will see it.
The next meal is lunch. By this time, you managed to get a little hungry. What can be offered:
- Vegetable soup with a small amount of croutons.
- Buckwheat boiled on water.
- Goulash with green beans.
- Cooked Beetroot Salad.
- Dried fruits compote.
The nutritional value of a lunch meal is 440 kcal. As a snack this time you can take prunes, about 80 g. Add a glass of tea to this and you get about 189 kcal.
For dinner, you need something light, but at the same time hearty and nutritious. For example, try the following set:
- Stuffed peppers - about 200 g.
- Tea with honey.
The calorie content of the evening meal is 300 kcal. In total, 1,500 kcal is obtained per day. However, no one can say that he remained hungry. Sometimes, on the contrary, girls say that they don’t have so much to eat.
Tuesday
If a person withstood one day, then everything goes a little easier. He already understands well that there will be no insurmountable obstacles in the form of hunger strikes on the path to harmony. A little more time will pass - and he will begin to get used to the new style of food, and soon will not want to eat as before. And we continue to consider an approximate diet of 1500 kcal per day. So:
- Breakfast - tomato juice, oatmeal on the water, coffee without sugar. A total of 253 kcal.
- Snack - low-fat kefir, a couple of medium kiwi. About 150 kcal.
- Dinner. Mushroom soup, meatballs from turkey with rice, vinaigrette and compote. Only 540 kcal.
- Yogurt and banana. 245 kcal.
- Dinner. Low-fat cottage cheese, tomato and cucumber salad, tea without sugar. 176 kcal.
In total, the second day allows us to eat deliciously and at the same time not to exceed the threshold of 1360 kcal. Of course, you have to cook not one but five dishes at once. Despite the fact that they are simple, for a busy housewife this can become a serious obstacle. The only option is to buy products at the weekend and make preparations for a week. Put in a bag of mushrooms for one soup, freeze meatballs, boil and put vegetables in a bag for vinaigrette. They won’t have anything in the refrigerator. A diet for weight loss of 1,500 kcal per day can be the usual way to not only reduce, but also maintain optimal weight.
To cook meatballs you will need minced turkey and rice. Boil the cereals beforehand, mix with minced meat (1 part rice to 2 parts minced meat) and form cutlets. They can be steamed or stewed in a small amount of water.
Day three
On PP days go on, nobody waits for the end of the week to end the torment. But so that the dishes do not bother, you need to immediately prepare several templates. Therefore, it is better to make an approximate diet of 1500 kcal per day for at least a week. Then it will be possible to swap dishes and make adjustments to them.
- Breakfast - orange juice, cheesecakes, cereal, tea. Total 590 kcal.
- Lunch - apple and tea. 66 kcal.
- Lunch - canned fish soup. Buckwheat with beef stew. Tomato and cucumber salad, as well as a rosehip broth. 405 kcal.
- Snack - dates (70 g) and tea. 200 kcal.
- Dinner - stuffed zucchini, carrot salad, tea. 316 kcal.
The calorie content of the daily diet is 1570 kcal, which also suits us.
Thursday
Another selection of foods and dishes at 1500 kcal per day. Reviews emphasize that the only negative is the need to return to the kitchen many times a day. Not everyone has enough free time. The rest are no complaints. Tasty, satisfying and varied.
- Breakfast - cherry juice, boiled egg, barley porridge, 30 g of cheese, cocoa with milk without sugar. Total 465 kcal.
- Snack - pineapple and tea. 76 kcal.
- Lunch - lentil soup, beef goulash with buckwheat, vegetable slices and fruit compote. 465 kcal.
- Snack - oranges and fresh carrot. 83 kcal.
- Dinner - mashed potatoes with boiled fish, tomatoes and herbs, chicory. 250 kcal.
Total for the fourth day we have 1339 kcal. This time we do not get the norm a bit. You can add another portion of vegetable salad or a large apple. And then you do not exceed the set bar of 1500 kcal per day.
Friday
The first week is drawing to a close, and you can already see the first results. Let's get back to our example. A person with low physical activity on average spends 1700 kcal per day. We create a deficit of 200 kcal, which is a condition for effective weight loss. Weight loss will be smooth, about 0.5-1 kg per week. That is, in a month you say goodbye to two or three extra pounds. So, losing weight will be long, but the lost weight will not return. This is confirmed by numerous reviews. Eating 1500 kcal per day is easy, rather the opposite. Soon you will not want to eat junk, fried foods.
Let's go back to the next menu for the day:
- Breakfast - apple juice, millet porridge, low-fat cottage cheese and coffee with milk. 395 kcal.
- Snack - peaches and yogurt. 125 kcal.
- Lunch - borsch with chicken, boiled cutlet with pasta, canned corn, compote. 630 kcal.
- Snack - a handful of dried fruits and tea. 146 kcal.
- Dinner - chicken breast with tomatoes and rice, fresh cabbage salad with herbs, tea with honey. 310 kcal.
Examples of nutrition for 1500 kcal per day, you can make yourself. This will require very little time, a calorie table and a kitchen scale. At first it seems difficult to weigh each serving, but after a week you will know how many grams a piece of bread, butter or cheese is pulling out, how much soup or porridge will mix in a certain plate. And then everything will go much easier.
Weekend variety
The principles of building a diet remain the same, but you can relax a little and please yourself with more delicious dishes. The choice is yours, but grapefruit juice and buckwheat porridge with milk, fish meatball soup, stewed cabbage, chicken with vegetables can be included in the list. If you really want sweet, then add a milkshake with berries and honey.
Prohibited Products
Once a week, you can afford to bake. But if you are serious about losing weight, then make better potato cookies. To do this, make mashed potatoes, add a little salt, sunflower oil and flour. Roll sticks - sausages from the dough and bake until they are rosy. It turns out tasty and not harmful. Lean on berries and fruits, they have few calories with maximum benefits.
Instead of a conclusion
When compiling a nutrition program for 1500 kcal per day, do not forget about the reasons that led to the gain in excess weight. Most often this is the abuse of fatty foods and sweets. You can be sure that you are eating properly, but if the arrow on the scales creeps forward, you need to pay more attention to product packaging. Perhaps they have a lot of hidden fats. For example, seeds and nuts. They are very useful, but only in small quantities. An extra handful a day will turn into a tight skirt. And all the finished gastronomy in supermarkets is just a storehouse of cheap fats.
Based on this, we formulate additional rules. You only need to eat at home, what you have prepared yourself. We use roasting to a minimum, mainly stew or cook, cook for a couple. And as desserts we use fruits.