Menu for 1500 calories a day for weight loss
Sedentary lifestyle, overeating, eating disorders, stress leads to unwanted weight. Fortunately, in order to lose weight, it is enough to establish the mode of eating and eliminate from the diet of harmful products. You shouldn't throw a "hunger strike" to completely eliminate carbohydrates or fats: human nutrition must be balanced.
Enough to build a menu for the day so that it contained not more than 1500 calories –this amount covers the daily energy consumption of humans and does not cause discomfort.Consider the basic principles and advantages of such a diet.
The principles of nutrition
- A day should be five to six meals in small portions after equal intervals of time. This is because the body needs continuously to supply material for energy production. If the food comes rarely, the necessary elements will be taken from muscle and fat to be stored "just in case".
- The last full meal should be 3-4 hours before bedtime. Allowed snack an hour before bedtime.
- You should drink at least two liters of water a day. The basic amount of best drink to 17-18 o'clock in the evening, to avoid swelling. The habit to drink a lot of water should be introduced gradually.
- It is necessary to abandon fried, fatty, salted, pickled, smoked food; from fast food, carbonated sugary drinks, sausage, etc.
- This diet will be more effective if you add exercise. Enough 2 workouts a week: running, swimming, dancing, yoga, Pilates etc.
Suitable foods and dishes
Diet you can build on available and simple products. It's lean meats — chicken, Turkey, beef, rabbit. Fish, cereals, dairy products, vegetables. For snacking suitable dried fruit, nuts, dairy products, fruit. As a simple and affordable products for the menu for 1500 calories fit and pasta from durum wheat. This "slow" carbohydrates, which helps the body produce energy, but to use them often not worth it.
Not recommended for sweet tea and coffee, sweet pastries, baked goods made with white flour, sweets.
Cereal, as milk and water. Best oats, rice, buckwheat, millet cereal. Eggs: boiled, poached, scrambled eggs. Cheese and dishes from it. To main dishes nutritionists recommend adding fruits or berries.
For second Breakfast you can use the dried fruit, fruit, nuts, cheese.
In this program, the dinner takes on the bulk of calories. It needs to be hearty and balanced. It is possible to prepare vegetable soups or soups with lean meat. Second courses: boiled rice, potatoes, steamed vegetables, chicken, chops, cooked in the oven, meatballs, fish stew, or baked.
Dinner should be light. A large part of the formal portion should take vegetables. With them you can go meat or fish.
Sample menu for the day
This sample menu Orient wanting to lose weight and form an idea of how you should look diet 1500 calories.
|Meal||The name of the dish||The number of kcal|
|Breakfast||Two boiled eggs, whole Apple||280|
|Second Breakfast||Fruit salad: pear, Apple, banana, handful of cranberries, low-fat yogurt||200|
|Lunch||Braised cabbage, chicken cutlets, cucumber salad and tomatoes||480|
|Afternoon tea||Dates (5-7 PCs.)||180|
|Second dinner||A glass of kefir 1%||200|
Salad of buckwheat with cottage cheese (2 servings)
- buckwheat – ¼ Cup;
- cottage cheese – 200 g;
- greens (cilantro, dill, parsley);
- celery root – 50 g;
- ½ Carrot
- ½ Cucumber
- olive oil – 1 tbsp
- salt – to taste.
- Buckwheat to wash out, boil in unsalted water, mix with cottage cheese.
- Vegetables and herbs to wash, peel and cut into small pieces or strips.
- Stir the vegetables with buckwheat and cottage cheese, add salt and oil.
- low-fat cottage cheese – 200 g;
- carrot – 1 PC.;
- egg – 1 PC.;
- low fat yogurt – ¼ Cup;
- salt – to taste.
- Carrots wash, peel, grate on a grater and to extinguish with the addition of a small amount of water in 7 minutes.
- Chicken egg mix with cream cheese until smooth.
- To the cream cheese add the cooled carrots.
- If the mass is too thick, add a little yogurt. Mix well. Salt.
- Spoon to spread the pancakes on a baking tray lined with baking paper.
- Bake in the oven at 180 degrees for 20-30 minutes.
Soup canned fish
- any canned fish in own juice – 1 Bank;
- water – 1 l;
- onion – 1 PC.;
- potatoes – 1 PC.;
- carrot – 1 PC.;
- Bay leaf (to taste).
- Peel the potatoes and cut into cubes.
- Onions and carrots to clean. Onions finely chop, carrots to RUB on a grater.
- Water bring to the boil and immerse the cooked vegetables and Bay leaf.
- After 10 minutes, add canned fish, cook for 5-7 minutes.
- You can add greens to taste.
Beef goulash with green beans
- beef – 120 g;
- green beans – 180 g;
- half of the bulbs;
- greens (cilantro, dill, parsley) – to taste;
- tomato paste – to taste.
- Cut the meat into slices, simmer with a small amount of water for 30-35 minutes.
- Onion cut into half rings, along with the beans add to the meat.
- Tomato paste add at will. Cover and simmer until tender.
- Dish sprinkle with herbs.
Chops cabbage with egg
- cabbage – 150 gr. ;
- egg – 1 PC.;
- Greens (cilantro, dill, parsley).
- Cabbage leaves are separated from the cob and cook for 3-5 minutes.
- A little to beat off the thick edges.
- Sheet to draw into an oval, cover with egg and bake for 10-15 minutes.
- Serve with greens.
Braised Turkey with leeks and peppers
- Turkey breast – 150 g;
- leeks – 100 g;
- Bulgarian pepper – 100 g;
- tomato paste – optional;
- greens (dill, parsley).
- Turkey meat and finely chop. Simmer under a lid with a small amount of water for 12-15 minutes.
- Vegetables chopped and add to meat. Optionally, you can put the tomato paste. Simmer the dish until tender.
- Sprinkle with herbs.
The results of weight loss on 1500 calories per day
To determine exactly what results you will achieve who wants to lose weight, hard to say. It depends on the initial body mass from the human metabolism, his activity during the day.
In about two weeks you can get rid of 3 to 7 kg, and a month to get the result in 10 kg.
After the diet to take effect, you need to continue to adhere to the principles of proper nutrition. Do not dramatically switch from one program to another: this should be done gradually.
The advantages and disadvantages of dety
Advantages of the program include
- the simplicity and availability of products for cooking;
- a wide variety of dishes. No strong restrictions, which means no breakdowns and stress.
- the program enters in the habit of eating often, but little by little. This rule is useful in everyday life, even in the absence of the need to adhere to a diet.
The disadvantages include:
- the need to think through in advance menu and its member serves to account for their composition and calorie content;
- the need to count calories, which can seem complex and tedious process;
- quick result: the pounds will go away gradually. However, a drastic loss of excess pounds does not guarantee long-term result, unlike the proposed diet.
Despite the fact that the program has plenty of benefits, contraindications it has.
Nutritionists do not recommend this power supply:
- pregnant women;
- nursing mothers;
- people with diseases of the digestive system.
Overall, the food at 1500 calories a day is suitable for many, as it has a number of advantages: lost pounds do not come back, as the weight is reduced gradually, the body does not experience stress due to the change in diet. In addition, splits are not muscle tissue, and fat. In the process of the diet you eat balanced, the body will get all the necessary vitamins and minerals.