1500 calorie diet including the foods you should eat

When trying to lose weight, it is essential to create a calorie deficit by either eating less or increasing physical activity.
Many people choose to follow a 1,500-calorie diet plan to stimulate weight loss and control their food intake.
This article explains how to follow a 1500-calorie diet, including foods to eat, foods to avoid, and tips for long-term weight loss.

1500 calorie diet
When trying to lose weight and adopt better eating habits, it is important to choose whole, unprocessed foods.
Although it’s perfectly fine to have an occasional treat, the majority of your diet should consist of the following foods:
Non-starchy vegetables: kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, tomatoes, etc.
Fruits: berries, apples, pears, citrus fruits, melons, grapes, bananas, etc.
Starchy vegetables: Potatoes, peas, sweet potatoes, bananas, butternut squash, etc.
Fish and shellfish: sea bass, salmon, cod, oysters, shrimp, sardines, trout, oysters

Eggs: Whole eggs are denser than egg whites.
Poultry and meat: chicken, turkey, beef, bison, lamb, etc.
Whole grains: oats, brown rice, farro, quinoa, bulgur, barley, etc.
Legumes: Chickpeas, kidney beans, lentils, black beans and more.
Healthy fats: Avocado, olive oil, unsweetened coconut, avocado oil, coconut oil, etc.
Dairy products: full-fat or low-fat yogurt, kefir, and full-fat cheeses.
Seeds, nuts and nut butters: Almonds, pumpkin seeds, walnuts, sunflower seeds, natural peanut butter, almond butter and tahini.
Unsweetened plant-based milks: coconut, almond, cashew, and hemp milk.
Spices: turmeric, garlic, oregano, rosemary, cayenne pepper, black pepper, salt, etc.
Seasonings: apple cider vinegar, salsa, lemon juice, garlic powder, etc.
Non-calorie drinks: water, sparkling water, coffee, green tea, etc.
Make sure to eat plenty of high-fiber foods and high-quality protein sources at every meal.
Protein is the most common of the three nutrients, and combining protein with filling sources of fiber, such as non-starchy vegetables, beans or berries, can help prevent overeating.
Research shows that both high-fiber and high-protein diets are effective in promoting fat loss

Foods to avoid
Processed foods and added sugar should be kept to a minimum in any healthy weight loss plan.
Eating or limiting the following foods can help you lose weight and improve your overall health.
Fast food: chicken pieces, french fries, pizza, hot dog
Refined carbohydrates: white bread, sugary cereals, white pasta, bread, crackers, cornflakes, tortillas, .
Added sugars: Sugary snack bars, candy, baked goods, candy, table sugar, agave,.
Processed foods: canned foods, processed meats, packaged pasta dishes.
Fried foods: Potato chips, fried foods, cakes, mozzarella sticks,.
Diet foods and low-fat foods: diet bars, low-fat ice cream, low-fat chips, frozen diet meals, low-calorie candy sweetened beverages: soda, fruit juice
Energy drinks, flavored milk and sweetened coffee drinks.
Although enjoying a favorite food or drink now and then won’t hurt your weight loss goals, indulge regularly.
For example, if you have a habit of eating ice cream every night after dinner, reduce your intake to one serving of ice cream once or twice a week.
Reducing the habits that hinder weight loss may take some time, but it is necessary to reach your health goals.

1500 calories diet chart

Breakfast 350 calories
Half a cup of milk alone or with tea or coffee without sugar (or a teaspoon of sugar)
– A boiled egg or fried in the microwave with a point of oil or half a cup of beans with half a tablespoon of oil or a slice of white or cheddar cheese or a medium piece of cottage cheese
Two slices of brown toast or one slice of white toast
One fruit or half a cup of fresh unsweetened juice “preferably fruits that contain vitamin C, such as oranges, tangerines, kiwis, strawberries and pineapples” because it increases the burning rates and activates the mind in the morning. Apple can as well.
The first intermeal Snack 1 200 calories
Half a cup of milk alone with tea or coffee without sugar or a cup of yogurt or a medium piece of cottage cheese or a fruit or vegetable (two fruits are allowed if the size is small, such as strawberries, apricots or plums), or half a cup of popcorn with very little oil or A handful of almonds, not roasted or salted.
Lunch 450 calories
A piece of fish, chicken, or meat, boiled, grilled, or roasted in the oven, provided that no fat is added.
Half a loaf of brown bread or a small loaf or 5 tablespoons of boiled or cooked rice or pasta with a very little fat.
– A cup of green salad without oil (preferably a problem of lettuce, cucumber, tomato, carrot, cabbage, etc.
– a cup of sauteed
– fruit fruit
The second intermeal snack 200 calories
Half a cup of milk alone with tea or coffee without sugar or a cup of yogurt or a medium piece of cottage cheese or a fruit or vegetable (two fruits are allowed if the size is small, such as strawberry, apricot or plum) or half a cup of popcorn with very little oil or A handful of unroasted or unsalted almonds
Dinner 300 calories
Half a cup of milk with tea or coffee without sugar
Two slices of brown toast or just one white
A slice of white cheese, cheddar, or roomi, or a medium piece of cottage cheese
Half a cup of green salad
– fruit fruit