While factors such as age, gender, and activity level can cause caloric needs to vary, a 1,500-calorie intake is typically less than the average person requires. As a result, this diet may help some people lose weight.
The 1,500-calorie diet is a diet plan that people may try when attempting to lose weight. By eating fewer calories and exercising regularly, people can create a calorie deficit, which can lead to weight loss. Some people may choose to restrict their daily intake to 1,500 calories. While factors such as age, gender, and activity level can cause caloric needs to vary, a 1,500-calorie intake is typically less than the average person requires. As a result, this diet may help some people lose weight. In this article, we discuss what the 1,500-calorie diet is and how to do it safely.
What is the 1,500-calorie diet? Share on Pinterest Various factors affect the number of calories that a person should ideally consume per day. The 1,500-calorie diet is a diet plan that restricts a person’s daily caloric intake to 1,500 calories. People may try this diet to control their food intake and lose weight. Some research suggests that the average female can limit their daily caloric intake to 1,500 calories or less to drop 1 pound per week. The average male may consume up to 2,000 calories a day to lose the same amount of weight. However, other research indicates that there is a large variation among individuals in regard to weight loss due to a calorie deficit. Therefore, the above guidelines should only serve as a rough estimate. Various factors affect how many calories a person needs in a day. These factors include: gender
height
weight
activity level
age A one-size-fits-all method for weight loss is unlikely to be effective for everyone, as each individual has different caloric needs. Setting a goal of 1,500 calories per day may be too low for some people, making it unsustainable over an extended period.
Caloric needs Calories in food and beverages supply the body with the energy that it needs to sustain bodily functions. Eating too many calories can cause weight gain, potentially leading to obesity, and other medical conditions, such as: heart disease
high blood pressure
stroke
type 2 diabetes
gallstones
fertility problems
gout
breathing problems
mental health issues
social problems Eating too little can also harm a person’s health. On an extremely restrictive diet, the body cannot function properly, so conditions such as anorexia and bulimia can be very dangerous. Each person needs a different number of calories to sustain their bodily functions. The following table summarizes the estimated daily calorie needs of adults, according to their age, gender, and activity level. Males Age Sedentary Moderate Active 19–20 2,600 2,800 3,000 21–25 2,400 2,800 3,000 26–35 2,400 2,600 3,000 36–40 2,400 2,600 2,800 41–45 2,200 2,600 2,800 46–55 2,200 2,400 2,800 56–60 2,200 2,400 2,600 61–65 2,000 2,400 2,600 66–75 2,000 2,200 2,600 76 and up 2,000 2,200 2,400 Females Age Sedentary Moderate Active 19–25 2,000 2,200 2,400 26–30 1,800 2,000 2,400 31–50 1,800 2,000 2,200 51–60 1,600 1,800 2,200 61 and up 1,600 1,800 2,000 These calorie estimates do not include values for those who are pregnant or breastfeeding. To determine how many calories a person needs to sustain bodily functions, they must know their total daily energy expenditure (TDDE). The TDEE is an estimate of how many calories a person needs in a day. To lose weight, people need to eat fewer calories than the calculated number. The basal metabolic rate (BMR) represents minimum resting energy needs. Physical activity also contributes to the TDEE. To calculate BMR, nutritionists may use the Mifflin-St Jeor equation : 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 People can calculate their BMR using an online calculator. This calculator also allows people to factor in their physical activity level to find their TDEE.
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Foods to include If a person’s goal is to lose weight or maintain health, they may choose to eat nutrient dense foods. The 2015–2020 Dietary Guidelines for Americans recommend including the following foods in the diet: dark green, red, and orange vegetables
starchy vegetables
legumes
fruits
whole grains and enriched refined grains
fat-free or low fat dairy
seafood
lean meats, poultry, and eggs
unsalted nuts, seeds, and soy products
Foods to avoid The guidelines also recommend avoiding certain foods. These include foods with added sugar, fat, or salt. Very restrictive diets may be difficult for some people to follow, so nutritionists may suggest : limiting added sugar to less than 10% of daily calories
limiting saturated fats to less than 10% of daily calories
consuming less than 2,300 milligrams of sodium per day
Meal plan Research suggests that a healthful meal pattern should include breakfast, two or three meals a day, and regular fasting periods. It should also involve consuming a higher proportion of the day’s calories early in the day. The benefits of this meal pattern may include: reduced inflammation
improved circadian rhythmicity
stress resistance
modification of healthy bacteria in the gut Here is a sample meal plan that is suitable for those aiming for a 1,500-calorie limit: Energy (calories) Breakfast 389 1 slice of whole wheat bread 70 half of a whole fruit 30 half a cup of shredded wheat cereal 104 1 cup of 1% milk 102 1 cup of orange juice 78 1 cup of regular black coffee 5 Lunch 366 2 slices of whole wheat bread 139 2 oz of lean roast beef 60 1 slice of low fat, low sodium American cheese 46 1 leaf of lettuce 1 3 slices of tomato 10 2 tsp of low calorie mayonnaise 30 1 medium apple 80 Supper 625 3 oz of salmon cooked with vegetable oil 215 three-quarters of a medium baked potato with margarine 134 half a cup of green beans with margarine 52 half a cup of carrots with margarine 52 1 medium white dinner roll 80 half a cup of ice milk 92 Snack 120 Popcorn with margarine 120 Grand total 1,500
Effectiveness Although the 1,500-calorie diet is a popular weight loss strategy, it may not be effective for everyone because caloric requirements vary among individuals. For some people, 1,500 calories may be a healthful amount, while it may create an unhealthful deficit for others. For a more accurate estimate of the calorie intake likely to aid weight loss, people can calculate their TDEE or consult a dietitian.
Tips and suggestions Doctors also recommend that people follow the Physical Activity Guidelines for Americans. These state that adults should do a minimum of 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic activity a week. People can gain additional health benefits by engaging in physical activity. Some people may feel anxious when stepping on the scale, but some research suggests that daily self-weighing could help with weight loss. The researchers also found that regular self-weighing was not associated with negative psychological outcomes. Instead, regular self-weighing was associated with: an increase in dietary restraint
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a decrease in weight and body shape concerns Daily self-weighing is relatively easy if people have scales at home, and it can work as a positive motivator. Following a weight loss plan can be challenging for some. While motivation may drive healthful lifestyle decisions temporarily, long-term goals require permanent changes in habits. Therefore, to lose weight safely and effectively and maintain a moderate weight, people may need to make long-term lifestyle changes. A weight loss coach may also help. Learn more about how to lose weight naturally.
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