How to do a 1500 calorie diet (with cardápio)

How to diet

To follow a 1500-calorie diet, it is recommended to have 6 meals distributed throughout the day, which should be in small portions and prioritizing he althy foods, such as fresh fruits and vegetables, legumes, lean proteins, he althy fats, cereals wholegrain or tubers. Here are some he althy foods to include in your diet.

During the diet, it is important to drink a minimum of 1.5 liters of water a day, which can include unsweetened teas, to hydrate and help control hunger. This is because water prevents the body from confusing the feeling of hunger with thirst, promoting satiety and controlling appetite. Understand how drinking water can help you lose weight.

In addition, it is also recommended to practice physical activities regularly, such as weight training, swimming, running or dancing, at least 3 times a week, to accelerate metabolism and help with weight loss. Discover some physical exercises that help you lose weight.

What to eat

During the diet, foods that contain few calories and that prolong satiety should be prioritized, such as:

Fresh fruit,such as strawberry, peach, pear, melon, apple, kiwi, papaya, banana, tangerine or lemon;
Fresh vegetables,such as lettuce, tomato, green beans, cucumber, arugula, betta, spinach, Swiss chard, watercress, broccoli, cauliflower, zucchini or eggplant;
He althy fats,such as olive oil, avocado, coconut oil, avocado oil, chia seeds, flaxseeds, or pumpkin;
Lean protein,such as fish, seafood, chicken, eggs, tofu, or lean beef, such as muscle, duck or rump;
Pulses,such as beans, soybeans, chickpeas, lentils or dried peas;
Whole grains,such as brown rice, whole-grain bread, whole-grain pasta, or corn.

In addition, spices such as cinnamon, pepper, turmeric and natural teas such as green tea, mate tea, black tea or hibiscus tea are great options to include in the diet, as they are also low in calories and have thermogenic effect, accelerating metabolism and contributing to faster weight loss.

1500 Calorie Diet Menu

The following table provides an example of a 3-day menu for the 1500 calorie diet:

	Day 1	Day 2	Day 3
Breakfast	1 cup of coffee without sugar + omelet with 1 egg and fresh herbs + 1 wholegrain French bread (50g) + 1 medium pear (130g)	1 cup of skim milk with coffee, unsweetened + 1 slice (25g) of wholemeal bread + 2 medium slices (70g) of ricotta cheese	1 cup of unsweetened coffee tea + 3 corn tortillas + guacamole made with 2 tbsp avocado soup, 20 g onion and 30 g tomato
Calories	305 Kcal	238, 8 Kcal	203 Kcal
Morning snack	1 large banana (90g) + 1 tablespoon (15g) of roasted and uns alted peanuts	1 medium peach (60 g) + 5 almonds	½ medium papaya (155g) + 2 tbsp (30g) pumpkin seeds
Calories	173, 3 Kcal	312, 17 Kcal	241, 9Kcal
Lunch	2 col brown rice soup (62g) + 3 col. bean soup (51g) + 1 saucer of cooked broccoli (60g) and 1 small tomato (50g) chopped, seasoned with 1 col. olive oil soup + 120g of grilled sardines + 150 ml of lemon juice, made with ½ lemon	1 medium eggplant (300g) baked with 100g tofu and fresh herbs stuffing + 3 tbsp chickpea salad, with 2 tbsp (30g) chopped tomato, 3 tbsp (30g) of chopped onion, fresh herbs and 1 tablespoon of olive oil + 6 strawberries (72g)	1 cup (140g) whole-wheat spaghetti with homemade tomato sauce + 3 tbsp (90g) braised ground beef + 1 dessert plate with lettuce and watercress salad, seasoned with 1 tbsp olive oil
Calories	415, 1 Kcal	324, 5 Kcal	370, 1 Kcal
Snack	1 small apple (90g) baked with 1 teaspoon ground cinnamon + 2 walnuts	100 ml of unsweetened soy milk + 1 small kiwi (76g)	1 medium mango (140 g) + 8 hazelnuts
Calories	174 Kcal	82, 6 Kcal	156, 5 Kcal
Dinner	1 and ½ cooked medium potato (175g) + 2 cooked skinless chicken thighs (100g) + 1 saucer of salad with lettuce, arugula and spinach, seasoned with 1 col. soup oil + 1 large slice (110 g) of melon	1 omelet with 2 eggs, spinach leaves and 1 col. soup (15g) of chopped tomato + 5 grilled asparagus with 1 tablespoon of olive oil + 1 small orange (90g)	4 tablespoons of bertalha stew with 1 egg with 1 tablespoon of olive oil + 2 tablespoons of brown rice + 2 tablespoons of beans
Calories	371 Kcal	351 Kcal	403, 7 Kcal
Supper	1 cup of chamomile tea + 1 small tangerine (100g)	100 ml unsweetened oat milk + 1 small guava (130g)	200 ml unsweetened skim milk + 1 small persimmon (85g)
Calories	37, 8 Kcal	189, 2 Kcal	125, 25 Kcal
Total calories for the day	1498, 7 Kcal	1498, 2 Kcal	1500, 4 Kcal

This menu is just a model that may vary according to age, he alth status and individual total caloric expenditure. Therefore, it is advisable to consult a nutritionist to develop a more personalized menu.

In the example of the menu, the calories of each meal were indicated, which can be used as a basis for other diets with more or less than 1500 calories. In this way, it is possible to add or remove meals from the menu, according to the total number of calories to be reached per day.

What to avoid

To avoid excess calories, it is advisable to avoid foods that are high in calories or that can increase your appetite, including:

Processed foods,such as packaged cookies, soft drinks, nuggets, ready-made sauces and seasonings, fast food;
High-fat foods,such as fried foods, pizza, snacks or hamburgers;
Sausages,such as sausage, sausage, loin, ham, ham or bologna;
Sugar,present in foods such as ice cream, cakes, candies or chocolate;
Refined cereals,such as white rice, white bread, or white pasta.

It is also important to avoid the consumption of alcoholic beverages, such as beer, wine or sparkling wines, as these beverages contain a lot of calories, making it difficult to lose weight.