1500 Calorie Diet – Does It Work? menu and benefits

The 1500 calorie diet is the number of calories you need per day to maintain your current weight and subtract 500 from those calories to lose one kilo per week, it is very easy to do in this post we leave a complete menu on this diet. Check it out now and clear your doubts.

What is the 1500 Calorie Diet?

In addition, the 1500 calorie diet is very healthy as it contains: tomato sauce, salad, three types of fruit, French bread, white cheese, beans, rice, vegetables, milk, meat, and pasta. However, there is a difference between eating and eating. Eating means ingesting anything (which, of course, will have a lot of calories).

What are the benefits of the 1500 calorie diet?


The 1500 calorie diet is basic – the calories you consume add up to around 1,500 in any given day, constituting healthy options for the most part. Also, the theory is that if you stick to that calorie total, you’ll be prevented from overeating your calorie goal and thus keeping your weight the same or you’ll drop in weight.


There are some issues with the 1500 calorie diet  and the main flaw is that there is no progression. If your body is used to eating around 2500 to 3000 calories, cutting your calories by 1000 to 1500 can have some adverse impacts.

For example, the effects of cutting calories so drastic will suddenly create some serious mood swings.

Who needs a 1500 calorie diet?

Also, the 1500 calorie diet  has a lot of focus would be on eating nutrient-dense foods that are low in calories and fat but high in fiber and protein. These would include high fiber fruits and vegetables, 100 percent whole grains, skim milk, and lean meat and non-meat protein sources.

Who Should Avoid the 1,500 Calorie Diet?

Who should avoid the 1500 calorie diet must be some people with dietary problems and restrictions.

Is it possible to lose weight on a 1500 calorie diet?

 Yes, it is possible to lose weight on the 1500 calorie diet , as cutting calories is one of the ways people often lose weight. Also, this would involve cutting up to a quarter of your daily calories and will still meet your recommended daily nutritional needs.

What to eat on a 1,500 calorie diet?

  • Total fat: 33 to 58 grams;
  • total protein  : 46 to 56 grams;
  • Total carbohydrates: 130 grams;
  • Sodium: 2,300 milligrams;
  • Sugar: no more than 20 to 36 grams;
  • Cholesterol: no more than 200 to 300 grams;
  • Saturated fat: no more than 15 grams;
  • Fiber: 28 to 33.6 grams.

Is a 1500 calorie meal bad?

The 1500 calorie diet is ideal for the body without causing any damage as it needs energy to perform at its best. Additionally, some weight loss plans suggest that men should consume 1,500 to 1,800 calories a day and women should consume 1,200 to 1,500 calories a day to safely lose weight.

How does the 1500 calorie diet work?

Well, the 1500 calorie  diet is a diet that is based on subtracting the amount of calories an individual consumes, an individual eats between 2,000 to 2,400 calories daily.

For those who want to lose weight , eliminating 500 calories every day would already be of great use, as the body would start to burn accumulated fat, thus facilitating weight loss. So, we can say that the 1500 calorie diet  has a functional basis that can help with weight loss.

How to get on the 1500 calorie diet?

1. Eat three small meals a day:

While eating three “solid or large” meals a day may have been the key to growing “big and strong” when you were little, as an adult trying to lose weight , that’s not what you want to do.

The best way to stay under that roof is with the 1500 calorie diet  is to eat three small meals a day. Do not eat more than 400 calories per meal.

2. Stop eating when you are full:

Stop for a moment and assess your hunger level. Give yourself a few minutes before going back to eating. This will allow your body to catch up. Also, you may find that you are really full. This is also called “intuitive eating” and can mean the difference between maintaining a healthy body weight and being overweight. Save your leftovers for later meals or snacks.

3. Chew your food slowly:

By chewing slowly, you are giving your stomach time to report back to your brain after you consume something. Either your stomach will tell you to keep eating or to be full.

Fast chewers tend to consume more than they need to because they didn’t wait for their stomach report. However, instead of rushing through your meal, enjoy your food and allow your body to fully respond to the nutrients you are giving it.

4. Eat out wisely:

One of the easiest ways to break your 1500 calorie diet  is to go out and eat big meals at restaurants. Stay within your calorie limit for the meal. Check the calorie amounts posted at the restaurant or check out the restaurant’s website.

Some restaurants will have a detailed calorie list for all their dishes. Also, don’t forget about calories from drinks, dressings, and sauces. They may seem like “side” items, but they still add up.

1500 calorie diet menu?

1# – Menu:

  • Breakfast: 1 packet of high fiber oatmeal ; 2 boiled egg whites; 1 cup of sliced ​​fruit or 1 piece of fruit;
  • Morning snack: 1 light yogurt ;
  • Lunch: 2 slices of 100% whole wheat bread with tuna ; 1 tablespoon of mayonnaise ; string cheese; 1/2 cup small carrots and 2 tablespoons of hummus;
  • Afternoon snack: cow cheese laughing wedge;
  • Dinner: 4 servings of chicken; 1/2 cup of broccoli ; 1 cup whole -wheat pasta ; 2 cups garden salad 2 tablespoons balsamic;
  • Dessert: 1 microwave popcorn from the mini bag. (Total calories 1514 calories).

2# – Menu:

  • Before breakfast: warm water + juice of half a lemon ;
  • Breakfast: 1 cup of tomato juice with a pinch of lemon juice and a pinch of salt (52 calories);
  • Lunch: ½ cup quinoa with vegetables ( carrots , peas and tomatoes ) + 2 almonds + 1 cup grapefruit juice (206 calories);
  • Afternoon Snack: ½ cup cucumber slices (8 calories);
  • Dinner: ½ bowl of chickpea curry + 2 flatbread + ½ cup of low- fat yogurt .

3# – Menu:

  • Breakfast: protein shake made with protein powder, skim or low-fat milk and 1 cup of berries
  • Lunch: Leafy greens ( lettuce , spinach) – any quantity; 1 cup (80g) chopped vegetables ( carrots , peppers, tomatoes ); 4 portions of grilled chicken breast; ½ cup (150g) cooked white beans 2 tablespoons (30g) of reduced-calorie salad;
  • Afternoon Snack: 1/3 cup prepared hummus; raw vegetable sticks ( cucumber , carrot , celery );
  • Dinner: 6 servings (200g) grilled salmon with lemon ; 2 cups (160g) steamed green beans with garlic 1 cup (150g) cooked brown rice; Mixed green leaf salad – any quantity; 2 tablespoons (30g) of reduced-calorie salad;
  • Dessert: 1 single serving (about 5 servings / 150g) Greek-style vanilla yogurt + ½ cup berries.

However, the importance of exercise for weight loss and good health is based on the fact that physical activity stimulates the release of hormones in the brain, called endorphins, which make you feel better, calmer and clearer in your mind. lucida

The key to losing weight is incorporating exercise into your daily routine and with this 1500 calorie diet . So choose an activity that you enjoy. Also, adding a variety of exercises is an important aspect of staying motivated and also losing weight.

It is worth mentioning that a medical follow-up is always ideal for those who want to do it.  That’s because a calorie-restricted diet can lead to malnutrition.

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