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I personally hate counting calories! I have never felt very good at it, never have been able to keep a good count. However, if you are looking at different resources on how to lose weight, learning to count calories can become a skill that you develop over time. A 1500 calorie diet is a mid-calorie diet that will work for many people. Be aware that this may not be your “magic” number depending on your height, muscle mass, amount of activity you get throughout the day, and even your metabolic rate. Check with your doctor, or at least get a good idea of how many calories you need per day by estimating how many calories you are already taking in per day.
Say that number is 2300 and you are maintaining. That means if you cut your calories by 500 per day and go on an 1800 calorie diet plan, you should be able to lose a pound a week if no other changes are made (activity level, etc.).
Here is an idea of a 1500 calorie diet plan. It is based off of the USDA recommended servings.
Fruits and Veggies: 3.5 cups
Grains: 5 oz
Meat and Beans: 6 oz
Dairy: 3 servings (3 cups)
Oils: 5 teaspoons
This sure is not very much food! But if 1500 calories per day seems to be your magic number, then there is a way to make sure you feel and stay satisfied. Here are some points that can make adhering to a low calorie diet easier:
Make sure your food selections are based off of low glycemic foods. Read some of my previous posts to get a list of low glycemic foods.
Add a half of a grapefruit to each main meal. Do not use as a snack, use with meals to help reduce the amount of insulin that is released with your meals.
Eat lean protein and fiber rich foods with each meal, but especially in the morning. You should eat 5-6 times throughout the day with your biggest meal in the morning. Make sure your breakfast has both protein and fiber in it as this will have an effect on how hungry you are throughout the rest of the day.
Make sure to have a mid-morning and mid-afternoon snack to heed off overeating later in the day.
Eat a 1/2 teaspoon of cinnamon everyday. This will help regulate your insulin levels (much like grapefruit) and aid in weight loss. It also helps control hunger and cravings.
Drink warm fluids with your meals such as tea, use soup as appetizer, and finish each meal with tea. The Hot Diet by AJ Djo shows that if we keep our stomach’s “warm” instead of cold than our body metabolizes our calories more efficiently.
Do not skip your 3 servings of dairy. Find low-fat, low-calorie and high calcium. The commercials do not lie! Consuming 3 servings per day can aid in weight loss and increase fat burning.
Do not go too low calorie! A 1200 calorie diet or a 1000 calorie diet plan is most likely too low for most adults (not to mention growing teens). It is too restrictive to be on long term and impossible to get all the nutrients you need in a day.
Add a good vitamin/mineral supplement to your daily routine.
And, if you exercise, you can probably increase your calories as well. Exercising and weight training will help build lean mass. Lean mass burns more calories, even when your body is at rest.
These tips can aid in any weight loss plan no matter if you count calories, carbs or fat. The basic idea you should take away, however, is to make all your calories as dense as you can. Get the most out of them and you will not only feel better, but you will be on your way to permanent weight loss!
Related posts:
- High Protein Snacks
- Diet Snacks: Can Low Calorie Snacks Help You Lose Weight?
- Will A Low Fat Diet Plan Work For You?
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1500 calorie diet,
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1800 calorie diet
