1500 Calorie Diet Menu and Meal Plan

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1500 diet menu and meal plan is one of the effective ways to lose weight. This plan gives a nominal amount of calories that are required to support the metabolism and the daily functioning of the body. Weight loss in this case is induced by consuming fewer calories than what we consume normally. This 1500 diet plan provides the right amount of calories which will stimulate weight loss and at the same time will keep your body energetic and filling that you will never feel that you are on a diet.

The best way to start with a 1500 calorie diet menu is to strip your refrigerator of all the junk food. Go grocery shopping and fill your fridge with a lot of fruits, vegetables, nominal amount of dairy products and skinless chicken. Throw away all carbonated drinks like sodas and diet sodas. Your primary source of fluids during this period should come from water, green tea and zero calorie beverages.

The next step that you need to do before starting on the diet plan is to talk with your doctor or a dietitian or seek the help of a professional health expert. Be sure that you are taking in the right nutrients during the entire dieting period. Only if you get a green signal for your diet plan here from the doctors, should you proceed with your plan. Do not follow diet plans on your own as it is very risky and you may irrevocably destroy the body that you now have.

Once you have done all this, you are ready to start with a plan.

Sample 1500 calorie diet plan: With a 1500 calorie meal plan dieting will not be a grueling or boring process. You have a lot of options to make up the 1500 calories every day. You should aim at attaining 30 percentage of necessary fat content, 40 percent of proteins and 30 percent of carbs for a day.

Sample Diet 1:

Breakfast:

The breakfast in a 1500 calorie diet plan typically consists of one and a half cup of shredded wheat meal, one and a half cup of skimmed milk and half a cup of juicy strawberries.

Mid Morning Snack:

You can have scrambled eggs that include one whole egg and the white of four other eggs and half a grape fruit.

Lunch:

Lunch should primarily consist of half a cup of brown rice, hundred and ten grams of skinless chicken and hundred and eighty grams of beans.

Evening Snack:

Hundred and fifty grams of salmon, a cup of cooked broccoli and 150gms of yams can be taken as an evening snack.

Dinner:

110gms of chicken breast, three table spoons of light Italian dressing and two cups of mixed green salad will make up the dinner. Make sure that you have your dinner at least two to three hours before you go to bed.

Sample Diet 2:

Breakfast:

You can have a spoonful of peanut butter splattered on whole wheat low fat bread for breakfast.

Morning snack:

Your morning snack can be made as small low fat yoghurt that is topped with teaspoon full of ground flaxseeds.

Lunch:

For lunch you can have two cups of steamed vegetables along with a mixed salad topped with olives and vinegar and three ounces of mahi mahi that is grilled.

Afternoon Snack:

You can treat yourself with a small apple and a spoonful of natural peanut butter.

Dinner: Dinner can be chiefly made of a salad that is comprised of two cups of lettuce or spinach seasoned with a pinch of salt and a squirt of lemon, two hard boiled eggs, a thin slice of turkey, a thin slice of chicken, half a tomato and quarter a cup of sunflower seeds.

The above mentioned diet plans are not a prescription. They can be taken as the starting point to begin fat and weight loss. Taking these as a base you can devise your own diet plans. Make sure that they are rich in proteins, carbs and also has adequate amount of essential fats. Fats can come from plant based foods such as olives, olive oil and avocado. Skinless, boneless chicken, turkey and fish are good sources of protein. Fresh fruits and vegetables and whole wheat products are rich in carbs. But always remember, before embarking on a diet plan it is absolutely critical to get the approval of an expert, a doctor or a dietician.

Also find out the consecutive number of days this weight plan should be sticked on to. Following such low calorie diets for a prolonged period of time can seriously affect the metabolism and the balance of your body. It should be followed only for the prescribed period of time for which the body can withstand the effects of the low calorie intake. So be sure to do a lot of ground research before you start with your diet plan.

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Source by Jack Kern

Why You Need a Low Carb Diet Plan Menu

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Anytime an individual considers living a low carb lifestyle, even though there is a ton of information out there, it’s always easiest to mentally prepare yourself if you have something laid out in front of you, like a diet plan. Even with the sheer amount of diet plans out there for nearly every diet ever created, there really aren’t as many low carb diet guides as you might think. Sure, there are paid ones, which is fine, but until you know you’re 100% committed, it’s always best to grab a free one if the option is available to you.

Typically, a good diet plan will contain the following information:

1. An introduction that gets you mentally motivated and pumped up to start or continue your new way of eating.

2. Typically, it will contain a list of recipes. Usually one whole week’s worth of breakfast, lunch, and dinner recipes is perfect. Anything more than that isn’t overkill, but might border on information overload.

3. After the list of recipes, a good diet plan will keep you motivated, and perhaps provide some tips and tricks on how to save money on the food, snack ideas, and other bonuses to help you on your journey.

4. It should conclude with more motivational content, words and factual information, even real life stories that will really get you excited about starting your journey.

Low carb dieting isn’t necessarily difficult, however, without proper motivation, it will test you. Sure, eating meat, cheese, eggs, and all of that good stuff perks low carb dieter’s interest at first, and it should, but just keep in mind after the first few weeks (or even sooner if you’ve low-carbed in the past), it will get to be somewhat tedious. If you’re used to eating three-hundred carbs per day, and you drop it down to twenty or so, you’re going to have cravings, and that’s where a good low carb diet plan will come in handy.

If you end up purchasing a physical book that has a low carb diet plan, that’s great, as you can have it laying around ready to read whenever you need it. More conveniently, if you obtain a low carb diet plan in the form of an eBook (usually a .pdf), you’ll have it handy on your computer for quick access, but better yet, you can print out several copies of it, which you could put on your nightstand, leave one in your car, one at your parents house etc, etc.

Bottom line, if you’re going to jump into a low carb lifestyle, then the best thing you can do for yourself is do a little research, find a good diet plan, and stick to it. Stay motivated, because the weight will come off, but you have to be committed, and without guidance, that can sometimes be a challenge!

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Source by Ryan L.

3 Medifast Recipes You Are Going to Love to Try – Medifast Menu Items You Haven't Thought Of!

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In this article we are going to take a quick look at 5 medifast menu items you can TREAT yourself to while on the diet. So many people have the misconception that Medifast is ALL about the shakes …. and it's NOT! Did you know there are over 65 food choices to pick from on the proverbial plate of Medifast? Well, there are ….. and read on as we take a quick look at 5 of them below!

Cream of Broccoli soup anyone?

You can mix one delicious package of the soup mix with chopped up broccoli, and ounce of cheddar cheese and just toss in the microwave for a delicious and filling treat! (and one that is going to help YOU look great in the mirror to boot .. 🙂

How About Some SWEET Buns Anyone?

I JUST read this one myself a few minutes ago and it sounds great .. 🙂 You simply mix and match 1 package of Medifast eggs and Oatmeal, toss in a splash of vanilla extract, a pinch of splenda, baking soda, water and simply SPICE to taste. This sounds so delectable I may try this tonight .. 🙂

How about a little SPLASH with the Shake?

It's amazing what you can do with Medifast shakes. Kind of makes me remember all of those trips to Dairy Queen as a kid … 🙂 All you have to do is get creative! One of my favorite things to do is mix a splash of splenda with some sugar free syrup of ANY kind and just experiment! Toss in a cup of ice, a half a cup of water and just blend until chilly, frosty and downright fantastic.

The beauty of creating your own Medifast recipes, off of the foundation of the wonderful diversity of foods to choose from is that you can KEEP creating new and innovative treats that you LOVE, all while keeping firm and fast to the program. Try doing THAT with the cabbage soup diet!

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Source by Tina Bardo

The Basics Of The Ketogenic Diet: Which Diet Menu Plan Is Best For You

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Are you a meat lover but need to lose weight? Then you might find yourself in a dilemma as most diets out there limit the intake of meat and other fatty food products because of high fat content and calories as well. With that said, people who need to lose weight no longer have to be contented with eating carrot sticks or lettuce as one can now enjoy their favorite bacon and egg while still losing weight. The ketogenic diet, which once served as an epileptic prevention meal plan, is now being used by people who need to shed excess weight. There are 2 types the “long chain triglycerides” (LCT) and the medium chain triglycerides (MCT).

Ketogenic Diet Overview

In a normal diet, humans need to consume higher amounts of carbohydrates as this acts as energy source for the body to be able to function well and less of fat as fats are only stored in the body as a reserve for when the body needs more fuel. As the body needs more carbohydrates, it processes the food group first and thus one feels hungry after a while which is not so in the case of breaking down meals that are high in fat content.

In the ketogenic diet, this theory is reversed. One will need to consume higher amount of fats and trick the body into realizing that it has insufficient amount of glucose so that it would breakdown the fats first and convert these into energy. The first diet which is the LCT deals with high fat – low carbohydrates with adequate protein. Calories are restricted and fluid intake may be taken into consideration as well. The strict diet usually makes use of strict meal plans taking into consideration the dieter’s calorie and protein needs per day. These are then divided into several meals for the day which are designed by dietitians.

In the Medium or MCT diet, the meal plans are less strict and structured especially when it comes to the calorie prescription; however, dieters should stick to the meal plan and make the necessary substitute as needed. Unlike the LCT which makes use of complex fats, the MCT makes use of fats that have higher ketones, the most popular of the use of coconut oil. Some dieters develop intolerance with the MCT diet; as such, dietitians make use of the John Radcliffe diet. The John Radcliffe diet is a combination of LCT (30%) and MCT (30%) ration with the rest coming from protein and carbohydrates.

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Source by Keiko Mendoza

Ketogenic Diet Menu For The Beginner: Understanding SKD, TKD And CKD

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If you have decided to lose weight this spring, then you might want to consider the Ketogenic diet. The diet has been around for a long time and was once used to treat patients with epileptic or seizure problems, especially among young kids. Nowadays, the diet has lost its popularity with the advent of prescription drugs that treat the health problem. The diet however is used by many dieters around the world because of its efficacy and although diets have its side effects, knowing about the diet and following the rules can help one lose weight without compromising their overall health.

Beginners especially should have a brief overview of the diet and the meal plan to help them make an informed decision should they decide to do the diet on their own. As always, those with health problems should consult their medical health provider so that they can help patients to adjust to the meal plan or to monitor them to ensure that the ketogenic therapy will not affect their health.

3 Types of Ketogenic Diets

Ketogenic diet is a high fat low carbohydrate diet with adequate protein thrown in the meal. It is further divided into three types and depending on one’s daily calorie needs, the percentage differs. Diets are often prepared on a ratio level such as 4:1 or 2:1 with the first number indicating the total fat amount in the diet compared to the protein and carbohydrate combined in each meal.

Standard – SKD

The first diet is the Standard or the SKD and is designed for individuals who are not active or lead a sedentary lifestyle. The meal plan limits the dieter to eat a net of 20-50 grams of carbohydrates. Fruits or vegetables that are starchy are restricted from the diet. In order for the diet to be effective, one must strictly follow the meal plan. Butter, vegetable oil and heavy creams are used heavily to replace carbohydrates in the diet.

Targeted – TKD

The TKD is less strict than the SKD and allows one to consume carbohydrates though only in a certain portion or amount which will not impact the ketosis that one is currently in. The TKD diet helps dieters that perform some level of exercise or workout.

Cyclical – CKD

The CKD is preferable for those who are into weight training or do intensive exercises and not for beginners as it requires the person undergoing the diet to stick to a SKD meal plan for the five days in a week’s time and eating/loading up on carbohydrates on the next two days. It is important that dieters follow the strict regimen to ensure that their diet is successful.

These are just a brief overview of the ketogenic diet and hopefully would help one decide if they are interested in the diet. For an in-depth discussion of the benefit and effects of the diet plan, it is best to consult your medical health provider.

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Source by Kris Mack

Low-Carb and Keto Diet Fast Food Menu Choices: How to Eat Successfully at Restaurants

 

For those who eat low-carb or keto diets, there is almost always something you can eat in every fast food place or restaurant. Plan ahead. Before entering a restaurant, check out their menu and nutrition information online at home or using your smart phone. It’s always good to know the safe options before being tempted by menu items you shouldn’t have on a low-carb diet.

In order to make it easier to find a quick keto-friendly option, I’ve compiled a list of several restaurants and fast food places and those items that I’ve found to be the lowest carb (and most emotionally satisfying) choices. These are not all perfect options, but when you’re stuck with no other choices due to time or location constraints, they’ll do in a pinch.

It’s a huge help that fast-food places are required to post nutritional content. It gets easier to follow the keto plan every day. The carb count I’m listing is approximate and is NET grams.

In general, there is usually some salad option anywhere you are. At Burger joints, just remove the bun, and many places offer lettuce wraps instead. Chicken shouldn’t have breading.

As a side note, it helps to have a knife and fork handy in your car or purse. Big, juicy burgers in tiny pieces of lettuce end up on the table – or in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Pull out your own sturdy utensils and enjoy!

Now for the food choices… here are some pretty obvious general rules to follow:

  • Skip the bun or wrap
  • Skip the pasta, potato, or rice
  • Salads – no croutons. Stick with low sugar dressing options – Caesar, Blue Cheese, Ranch, Chipotle. Look at the name which may give you a clue, things like “honey” in the honey dijon or “sweet” in the dressing name – these are usually not a good choice. Check the ingredient for items that are higher in carb content.
  • Chicken – Choose grilled or sauteed. Stay away from any chicken that is breaded.

McDonald’s – opt for any burger (zero g) or grilled chicken (2 g) without the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. Add a side salad (3g). The Caesar salad with grilled chicken or the bacon ranch salad with grilled chicken are 9g.

Burger King – same burger info as McDonald’s: burger (zero g) without the bun and topped with cheese, mayo, mustard, onions, etc. No ketchup. The tendergrill chicken sandwich without the bun is 3g. BEWARE – you might think the veggie burger is low, but it is 19g of carbs, so that’s about a full day of carbs on keto. Add a side salad (3g). The tendergrill chicken garden salad is 8g without dressing or croutons. The tendercrisp chicken salad is not an option. Do not attempt.

BONUS – dessert!?! – the fresh apple fries are not fried and are 5g net carbs WITHOUT caramel sauce.

Subway – Probably should skip Subway if you can. The buns and wraps are all high in carbs. I guess you could just have them throw the ingredients in a wrapper sans bun, but that doesn’t sound appealing. I have no info on what the carb count would be for each bunless sub, but you can probably figure it out – chicken or pepperoni is fine, but is “sweet onion” chicken okay? No idea. Stick to the salads, but realize you’ll only get iceberg lettuce (4g).

Carl’s Junior and Hardees – This chain offers “lettuce wraps” – your burger wrapped in a large piece of lettuce for easy low carb eating. (As I’ve said, I tried it and don’t love it. I like to carry my own fork instead.) Bunless options – Six dollar burger (7g), 1/2 thick-burger (5g), charbroiled chicken club sandwich (7g/10g at Hardees). Grilled chicken salad without croutons is 10g. Side salad is 3g.

Jimmy John’s – The unwich – a sandwich wrapped in lettuce – fits the bill here. Meats are fine, just make sure the ingredients are not carb-rich.

Wendy’s – Again, you can get your burger in a lettuce wrap or a box. Any burger with toppings. Mayo has corn syrup, and is 1g. The chicken grill fillet is 1 g. It can be ordered in the chicken club sandwich or the ultimate chicken grill sandwich. Best salads: chicken caesar (7g), blt chicken salad with grilled chicken. Side salads aer 6g or 2g for Caesar.

Pizza Hut and other pizza places – It is possible to get used to eating pizza with no crust. You need to eat twice as much, but if there’s a party or dinner out that you can’t avoid at a pizza place, just slide the cheesy toppings off and eat the big messy pile of cheese and toppings. A side salad is a nice addition. Otherwise, just opt for making pizza at home with a low-carb crust.

Mongolian Barbecue – YES! Load up your bowl with chicken, shrimp, onion slices, and mushrooms, then top with the Asian black bean sauce. I know beans have carbs, but this sauce label says 1 gram of carbs per ounce (each sauce is plainly labeled). Add a bit of garlic and wait for the griller to do his work. It goes without saying that you skip the appetizers, tortillas, and rice. Ask the wait staff not to bring them to the table.

Italian Restaurants – These take a little cunning, but they can be conqurerd! Ideas: how about chicken Marsala in an Italian place? Make sure it doesn’t come with pasta. Substitute broccoli or some other keto-friendly side dish – or a big salad. Chicken piccata is also a possibility.

Mexican and Chinese restaurants are the most difficult, because any low carb option is not the reason to go to the restaurant in the first place. At a Mexican restaurant, I tend to get a large burrito with no beans and spread the soft tortilla out like a plate. Eat the inner ingredients and toss the tortilla.

If you MUST go to a Chinese buffet (I attended a funeral dinner at one), you can find options, but they probably aren’t going to be your favorite General Tso’s. How about the salad bar choices? eggs? the insides of eggrolls, and I even ate the insides only of crab rangoons. Unfortunately, these ideas leave quite a pile of discarded shells and deep fried exterior pieces on your plate and makes it look like you really waste food.

Wings anywhere – Standard buffalo sauce is usually OK as well as garlic Parmesan

Convenience stores can be a good option, too! 7-11 has packs of hard boiled eggs, cheese slabs, slim jims, almonds, and pork rinds. Pork rinds come in a barbecue flavor and they’re ZERO carbs.

Remember, whatever you choose, hold the bread, potatoes, rice, noodles, fries, and tortillas. And watch out for the possibility of corn starch, bread crumbs, and other fillers. With proper planning and a good attitude, you can find healthy keto and low-carb options when dining out, and stick to your successful keto diet plan.

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Source by Katherine Palmer