1500 Calorie Meal Plan for Weight Loss
Written by Sky Taylor, Diet Bites
Under 1500 Calorie Diets Too Restricted
One of the major faults in almost all diet plans is that calories are too restricted.
Typically, an individual is anxious to get off the unwanted weight at a fast rate, and while that's understandable, this common mistake often leads to Diet Failure as the body struggles to function on insufficient calories.
Diet Plan Deficient in Calories Negatively Impacts Metabolic Rate
Although energy is pulled from the fat cells, when the diet is too restricted the metabolism slows to a snail's pace in order to conserve precious energy.
In turn, lack of energy promotes imbalances to occur within the body involving issues from blood sugar levels to sluggish digestive system.
When waste isn't removed from the body appropriately, it can register false pounds on the scales - and the trapped toxins can make you feel ill health.
One of the most effective methods for keeping the digestive track in smooth working order, as well as to promote excellent dental health - and overall good health is to embrace raw foods in your daily diet plan.
The Catskill Diet is based on 1,500 calories per day with the energy intake (calories) broken down as follows:
1,500 Calorie Daily Diet Plan350 calories for morning energy
100 calories for mid-morning energy
450 calories for mid-day energy
100 calories for mid-afternoon energy
400 calories for evening energy
100 calories for late evening energy
Example of 1500 Calorie Diet Plan
Breakfast Menu: 1 cup of fruit served on a whole grain waffle with a serving of whipped cream. Also enjoy 1 serving of orange juice and a strip of microwaved bacon and 1 cup of skim milk. Enjoy a serving of graham crackers for mid-morning break.
Lunch, or mid-day energy might consist of a sandwich prepared with two slices of whole grain bread, a serving of tuna salad and a side of raw vegetables and fruit with an ounce of skim mozzarella cheese.
Vegetables which are raw can be consumed freely as they are exceptionally minimal in caloric values.
Fresh fruit will vary based on the sugar gram content and other nutritional elements of the specimen. Those which hold about 50 calories per cup include: all melon [watermelon, honeydew, cantaloupe], whole strawberries, peach slices, seedless grapes, 1/2 grapefruit and about 3 apricots. Apples, pears, bananas, mangos and pineapple all hold about 100 calories per serving for a regular size fruit - or for 1 cup cubed or sliced.
Add 100 calories worth of fresh fruits and vegetables for your mid-afternoon snack.
Dinner Menu: 3 ounces of baked fish, 1 cup of green beans, 1/2 cup of steamed wild rice and 1/2 cup of beets or carrots.
For the evening energy snack, a serving of skim milk combined with 1/2 cup of frozen strawberries makes a nice treat.
Strategy for Dividing Calories Throughout Day
Calories may be distributed in any fashion throughout the day as the dieter desires, as long as the bulk of calories are not consumed after the mid-day energy snack.
You can move to the next page, or continuing reading more about weight loss tips below.
Take note as we stated earlier in this plan that if you have a lot of weight to lose you may require more calories per day.
Tips for Ensuring the Freshest, Most Economical Foods Reside on Your Meal Plate
1. Look for the fruits and vegetables that are seasonal. For example, spring brings berries. Who doesn't think of strawberries whenever February rolls around?
The vegetables and fruits which are in season will be among your best buys because of the fresh harvest - and the bounty available. Check out your local fruit stands and farmer's markets for the best buys.
Coupons to Save Money While Dieting
2. If you're shopping at the store, look for coupons that will supplement the cost of the product - or products that you can combine with your fresh food purchases to create healthy meals.
At times the store brand can save money without sacrificing flavor or freshness when it comes to canned and frozen foods.
Spend Less Shopping on Full Stomach While Opting for Healthier Food Selections
3. Forego shopping when you're running on an empty stomach as you'll be at a high risk to grab foods and goodies that you hadn't planned on purchasing.
And if you should go market shopping when you're hungry, then reach for a fresh piece of fruit rather than those goody boxes of cookies and cupcakes.
Be sure to carry a spray bottle of water in the car so that you can wash your fruit before you eat it.
Search for Fresh Fruits & Vegetables in Season
4. When the fresh vegetable or fruit isn't in stock or isn't available at a certain time of year, then it's time to start moving that shopping cart towards the frozen or canned food sections.
Health Note: The downside of canned and frozen choices is that they might have added salt (sodium) as well as added fat. Read those labels and choose wisely.
5. Unless you live a distance from the market, it's a great idea to purchase small amounts of fresh foods and return to restock when you run out. The fresher the vegetable or fruit, the tastier it will be.
6. Purchase vegetables in their natural state rather than opting for the more expensive pre-cut varieties. Once the specimen has been cut into or opened, the vitamins, minerals and flavors escape.
You want 100% of all of these benefits from your fresh food purchases - not 75% or less.
7. Depending upon the quality of your soil, you may be able to grow your own fresh fruits and vegetables. Start with easy seeds and plants such as tomatoes, cucumbers, onions and peppers.
Tomatoes grow all summer and prefer the warmer weather as the other vegetables mentioned.
Potatoes, beets, lettuce and spinach tend to like the cooler weather.
Pumpkins and melons require a very long growing season. Check the backs of seed packages to see their growingtime.
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