Make Sure You’re Getting Enough
Both protein and carbohydrates have 4 calories per gram. This is necessary knowledge when you’re reading labels for the percent daily values for a 1,500-calorie diet. If you’ve determined you need 50 percent of your calories from carbs and 20 percent from protein, then you need to get around 188 grams of carbs and 75 grams of protein per day.
Packaged and prepared foods have nutrition facts labels to help you identify grams per serving. Whole foods typically don’t come with nutrition labels, but you can use an online site like the USDA’s Food Composition Database to learn information about a particular food.
Transitioning Into A Keto Diet
When you start out on a ketogenic diet, it can often feel overwhelming. How much fat can you eat? What about protein? Are there too many carbohydrates in this or that? What even are net carbs?
Having a meal plan that provides some guidance around calories is an excellent way to transition into keto without feeling like you have no boundaries with food.
It often takes a couple of weeks for the cravings to subside and for your body to become keto-adapted, at which point youll be better able to listen to your intuition.
In the meantime, following a keto meal plan can be the perfect intro to keto. The meal plan provided in this article will help you take the guess-work out of what to eat, and its full of variety, so youll never get bored.
Good Carbs Vs Bad Carbs
Carbohydrates are important to health as is staying at the correct weight. It is important to note that not all carbs are the same, however.
Carbohydrates are commonly referred to as either good carbs or bad carbs. When trying to follow a healthful diet, and especially when trying to lose weight, carbohydrate intake should focus on good carbs over bad carbs.
Good carbs are complex carbohydrates, which means they are high in fiber and nutrients and take longer to break down. As they take longer to break down, they do not cause blood sugar levels to spike or rise too high.
Examples of good carbs include:
- whole fruit with the skin on
- whole grains
- high-fiber vegetables, such as sweet potatoes
- high-fiber beans and legumes
Bad carbs are simple carbohydrates that are easily broken down and quickly cause blood sugar levels to spike.
Examples of bad carbs include:
- white sugar, bread, pasta, and flour
- sugary drinks and juices
Read Also: Diet For Shredding Fat And Building Muscle
The 1500 Calorie Meal Plan
Right now, my macro goals are set by my coach, Shane Heugly. I am competing in another fitness competition in 2021, so I hired him to help me come back to the stage with more muscle. .
Shane has me eating 150 grams of protein, 150 grams of carbs, and 40 grams of protein .
Ive listed all the meals with the macros, and you can also print the meal plan here. If you need the recipes and shopping list, get the printable at the very bottom of this post, or here.
What Are The Benefits Of A Low Carb Way Of Eating
Strong research supports lower carb approaches for healthy, sustainable weight loss. Eating fewer carbs can:
aid in more weight loss, 2 to 3 times as much in fact, compared to low-fat diets – AND you will typically lose weight around the abdomen –
lower blood sugar, blood pressure, and triglycerides, and raise HDL and improve the pattern of LDL cholesterol
In addition, many ladies find eating fewer carbs:
Improves mental clarity
And improves skin complexion
Please note! The meal plan belows calories and foods may not be appropriate for you. Always check with your doctor before starting a new meal plan.
Alright lets get to the meal plan! Below is listed the grocery list, and the meal plan with pictures. Recipes are listed after for a 1,500 calories healthy diet plan.
Read Also: Whats A No Carb Diet
How Many Carbs Should I Eat On A 1600 Calorie Diet
The daily recommended intake of carbohydrates for adults ranges from 45% to 60% of calories. On a 1600-calorie diet, that comes to around 180 grams to 240 grams per day or 60 grams to 80 grams per meal. On a 2000-calorie diet, that looks like 225 grams to 325 grams of carbs per day or 75 to 108 grams of carbs per meal.
Ways A Heart Dietitian Can Help You
When you have high blood pressure, diabetes or excess weight, your doctor may refer you to a heart dietitian.
Our goal is to reduce your cardiac risk, explains Ms. Zumpano. We try to get you started and educate you so that youre empowered to make good versus bad food choices.
When you see a heart dietitian, you will learn how to:
1.Distinguish nutrient-dense foods from empty-calorie foods.
- The Mediterranean diet is loaded with nutrient-dense foods, packed with vitamins, minerals, fiber and/or healthy fat fresh produce nuts, seeds and olive oil beans and whole grains and lean proteins.
- The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. They add to your weight, and raise your blood sugar and bad HDL cholesterol levels.
2. Choose healthy versus unhealthy fats.
3. Tell healthy carbs from unhealthy carbs.
- High-fiber carbs are always better than simple carbs, like sweets, snack foods, chips and white bread, pasta or rice.
- Every meal should include lots of veggies, and some fruit or whole grain. Watch your grain portions, cautions Ms. Zumpano. I recommend three 15-gram servings of carbs per day for example, ½ cup oatmeal, 1 slice of bread and ½ cup of brown rice.
- If you have diabetes and need to lose weight, limit your carbs to 2 to 3 grams per meal and 3 to 4 grams of carbs . This will also keep your blood sugars stable.
4. Eat at home more often.
5. Get a handle on your snacking.
Recommended Reading: Dr Sarah Hallberg Low Carb Diet
Is It Better To Count Calories Or Carbs
For weight loss, the number of calories you take in must be lesser than the number of calories you burn in a day. When it comes to carbs, you need to count the number of net carbs, which is obtained by subtracting fibre from total carbs per serving. Now to say which one of these is better, we would say neither.
Calorie Diabetic Diet Basic
What is it? A 1500 calorie diabetic diet means eating no more than 1500 calories of food each day. You may need this diet to control your blood sugar or lose weight. Or lower your risk for heart problems.
- Blood sugar is the amount of glucose in your blood. Glucose is the main source of energy for your body. Glucose comes from carbohydrates in your diet.
- A diabetic diet limits how much carbohydrate , fat, and protein you eat. A 1500 calorie diet is low in calories and fat.
- Ask your caregiver for the diabetic exchange diet CareNote to learn more about serving sizes. Your caregiver will tell you when to eat meals and snacks to control your diabetes. Talk with your caregiver if your blood sugar levels are too low or too high.
- A sample of a 1500 calorie diet is listed below. You can exchange or trade one food for another from the same food group. For example, you can choose 1 slice of bread instead of 3/4 cup of another dry cereal. Or you can choose 1/2 cup fruit juice instead of 1-1/4 cups of melon.
Serving Sizes: Use the list below to measure foods and serving sizes. A serving size means the size of food after it is cooked or prepared.
SAMPLE 1500 CALORIE MENU
- 2 breads or starches, such as 3/4 cup corn flakes and 1 slice toast
- 1 fruit, such as 1 small banana or 1/2 of a 9 inch banana
- 1 milk, such as 1 cup skim or 1 cup 1% milk
- 1 meat or protein, such as 1/4 cup cottage cheese or 1 poached egg
- 1 fat, such as 1 tsp margarine
Read Also: Garden Of Life Raw Fit Diet Plan
Carbs Aren’t Bad For You
Carbs get a lot of negative media, being blamed for weight gain and diabetes, among other things. While some carbs can contribute to these conditions, many carbs don’t, and they’re required for good health.
Carbohydrates are your body’s preferred source of energy. Your brain relies on the glucose from carbohydrate metabolism for proper functioning. If you’re exercising, another key component of weight loss, your muscles need carbs for energy and to recover properly after strenuous workouts.
Carbohydrates also provide dietary fiber, the parts of plant foods that your body can only minimally digest. Fiber is crucial for optimal digestive function and heart health, and it also aids weight loss. According to a 2018 study in Nutrition, a diet high in fiber can promote weight loss even without calorie restriction.
A prospective cohort study and meta-analysis in The Lancet in 2018 found that low-carbohydrate diets that included a lot of animal fat and protein were associated with a higher risk of mortality than low-carbohydrate diets that included more plant-based sources of proteins and fats.
What To Think About When Meal Planning
Carbohydrates: Carbohydrates are the bodies’ main source of energy and the nutrient that impacts blood sugar the most. People with diabetes need to monitor their carbohydrate intake because excess carbohydrates, particularly in the form of white, refined, processed and sugary foods, can elevate blood sugars, triglyceride levels and ultimately result in weight gain. When thinking about carbohydrates, you’ll want to think about portions as well as type.
Also Check: Diet Chart For Belly Fat Loss For Female
A Simple 1500 Calorie Diet For Weight Loss
Weight loss is one of the most common health goals.
A low-calorie meal plan can help you achieve this goal.
One such plan proposes 1,500 calories per daybut this may not be the appropriate amount for everyone.
Here, we will help you determine if a 1,500 calorie diet is right for you and offer tips on how to find success on a low-calorie diet.
Important Points About This Meal Plan
Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.
Read Also: What’s The Caveman Diet
Daily Diet Composition Charts For Carbs Protein And Fat
How much protein, carbohydrates, and fats do you need for a healthy meal plan? These charts can show you what your goal should be in calories and in grams for each macronutrient. You can read nutrition labels or use a diet-tracking app to add them up each day.
First, determine what your daily calorie goal should be. You can use a daily caloric needs calculator to find how many calories your body burns each day. If you want to lose weight, you should aim for a number that is 500 fewer calories per day than your daily caloric needs.
Carbohydrate and protein each contribute 4 calories per gram, while fat contributes 9 calories per gram.
What Is The Best Low Carb High Protein Diet
5 High Protein, Low Carb Foods
- 6 / 14. Cottage Cheese With Berries.
- 7 / 14. Celery and Peanut Butter.
- 8 / 14. Better Beef Jerky.
Recommended Reading: Flat Belly Diet For Men
Be Aware Of Your Calorie Intake
Though you may think that youre eating less, its common to underestimate the amount of food that you are consuming .
An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.
Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption.
Although tracking foods is a helpful tool when first starting a meal plan, it can create an unhealthy relationship with food in some people.
Focusing on portion control, eating whole foods, practicing mindful eating and getting enough exercise are better ways to keep weight off in the long term (
Print The 1500 Macro Friendly Meal Plan
I created an entire printable for this meal plan. It has a one page print out of the meals, the shopping list, the notes, the recipes, and all the calculated calories and macros.
Pin this to your favorite healthy meal plans board
So sorry for the terrible quality on the video!! Definitely not my talent to make videos. lol
CLICK NEXT FOR MY 1200 CALORIE HIGH PROTEIN, LOW CARB MEAL PLAN!
Recommended Reading: Diet For Quick Weight Loss In 3 Days
If Your Goal Is To Lose Weight A Meal Plan Can Be A Useful Way To Help
Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. But its important to make sure its the right option for you first.
Our 1,500 calorie meal plan is both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day. Across the week weve calculated an average of around 1500kcal per day to help you reach your goals.
Weve included the value for fibre too to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK arent eating enough fibre, so its important to try and include good sources in your diet every day.
The recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve as many people as needed or look at the chefs tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste.
Fat Intake And Sources
What is the 1,000 to 1,200 calorie diet nutritional breakdown? The recommendation for fat intake from the National Academy of Medicine is 20 to 35 percent of calories. That’s 240 to 420 calories or 27 to 47 grams of fat per day.
The majority of those fats should come from plant foods and fish. Meat, dairy and eggs contain saturated fat, which the American Heart Association recommends limiting to 5 or 6 percent of your daily calories or 60 to 72 calories for a 1,200-calorie diet.
Nutritious sources of healthy fats include nuts and seeds, olive oil, avocado and fish, according to the Academy of Nutrition and Dietetics.
Calories Is Not Right For Everyone
First, we will begin with a word of warning: a 1200-calorie diabetes diet is not appropriate for every person with diabetes. For weight loss, this calorie level is low enough that it may cause a negative effect on the metabolism for many people. Also, this calorie level may not provide enough carbohydrates to complement medication regimens or prevent hypoglycemia.
However, 1200 calories will meet the energy needs of some people with diabetes. It’s probably best if you are small in weight and stature, older than 65, and/or less active. If you’ve received a 1200-calorie diabetes diet prescription, your healthcare providers will have taken all of these factors into account.
If your healthcare provider prescribed you a diet other than 1200 calories, we have sample meal plans for you as well.
Creating A Calorie Deficit For Weight Loss
While weight loss is much more complex than the calories in, calories out way of thinking, generally speaking, a calorie deficit needs to be created to lose body fat.
Typically, a reduction of 500 calories per day is suggested to lose 1 pound per week.
Though this would equate to a 52-pound weight loss in one year, research shows that the average rate of weight loss is much slower.
Behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, lead people to lose weight at different rates .
For example, a review of 35 studies observed weight loss of 0.0042.5 pounds per week when calories were restricted by 2401,000 calories per day .
Rather than setting an unrealistic goal, aim for slow, consistent weight loss of 12 pounds per week.
However, since weight loss differs drastically from person to person, its important to not get discouraged if you arent losing weight as quickly as expected.
Bumping up physical activity, spending less time sitting, cutting out added sugars and focusing on whole foods should help expedite weight loss and help you stay on track.
Determine your calorie needs, then create a calorie deficit by subtracting 500 calories from your TDEE. Aim for a slow weight loss of 12 pounds per week.
Also Check: Marvel Diet And Workout Plan