1500 Calorie Diet Plan

Choose Your Diet Foods Correctly

Though the 1500 calorie diet plan can be prepared with enough nutrition, you should choose diet food according to your diet purpose. If it's 1500 calorie weight loss diet you should pick lose weight food; if it's for diabetic diet, you should include more GI (glycemic index) food or nourish-Yin food.

Who is right for 1500 calorie diet plan?

Many dieticians suggest that 1500 calorie diet fit for almost every American woman, and most diet meal plan can start from it. But that is not always correct.

Yes, the average height of the American woman is about 1.65m (5 ft 5 in). According to BMI(Body Mass Index), you are in healthy weight range if it's between 18.5 and 24.9. That means the healthy weight should be at 50kg to 68kg if the height is 1.65m. If the calorie you take is about 30-35 times of your weight, then 1500-2300 calorie intake is safe. Almost everyone prefer slim shape, so 1500 calorie diet meal plan is enough if you are 1.65m at height.

If you are shorter than 1.65m 1500 calorie diet may not kick you out of the healthy weight level. But you can become more slim while ensuring enough nutrient intake if you go for less than 1500 calorie diet.

If you are taller than 1.65m 1500 calorie is insufficient for you. You can go for 1500 calorie eating plan for a short time, but shouldn't stick to it.

(Note: The above is on the condition of secondary lifestyle. If you engage in any activities you should consume more food.)

What food should I eat for 1500 calorie diet plan?

1500 calorie diet menu can be packed with many healthy food. But you still need to select these food case by case.

If you are Yin-deficiency you should eat more Yin-nourishing food but avoid hot&spicy food or any food that can cause heat. Duck, abalone, lotus root, Job's tears, spinach, tofu, etc. are your good option.

If you want to lose weight you should choose foods which help you remove fat. Job's tears, eggplant and corn, etc. are your perfect choice.

If it's 1500 calorie diet for diabetes you should pick up more low GI (glycemic index) food or Yin-nourishing food such as oat bran, broccoli, tofu, etc..

How to assign the food for the 1500 calorie menu?

Three meal for 1500 calorie a day, each meal is 500 calorie.

Take 80 calorie as a unit, 500 calorie is 6.25 unit. You can assign each meal as below.

  • 3.5 unit carbohydrate. (1.5 cereal, 1 fruit, 1 vegetable)
  • 1.25 unit protein.
  • 1.5 unit fat. (about 3 tsp olive oil; or 2 tsp olive oil + 1 whole egg or tofu)

You can take out 1 carbohydrate, 0.25 protein and 0.5 fat as snack.

The ratio of carbohydrate, protein and fat is like this:

  • Carbohydrate: 56%
  • Protein: 20%
  • Fat: 24%

You'd better prepare food for 1500 calorie diet plan at home. And start it after you are clear your diet purpose.

These diet meal plans and menus are samples of  1500 calorie diet plan

1500 Calorie Weight Loss Diet

1500 Calorie Diabetic Diet

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