What goes into a 1500 kcal weight loss plan
Most Indian women between the ages of 19 to 50 years do well with a 1500kcal diet plan to reduce weight. Of course, a diet created specifically for the lady and one that is based close to her regular eating and cooking habits is the best plan for long term following. Nonetheless, let us take a look at how this calorie diet is created.
A diet of less than 1500kcal, particularly a vegetarian meal plan, may find difficulty in satisfying the recommended daily allowances of vitamins and minerals.
So what goes into the making of such a diet? What foods are mandatory? What foods need not find a place on the menu? Different dieting strategies use different combinations and certain foods are eliminated to plan a low calorie meal.
Food elements in the diet
Based on the belief that variety contributes towards better nutrition and compliance, this diet plan is made simply relying on all the food groups. Given here are the amounts from each of those that will add up to a nutritionally efficient 1500kcal/day.
Milk or curds (fat free) – 2 cups a day
Rice, rotis, potato, pasta etc – 6 servings. One serving translates as one medium dry roti or one slice bread; rice/legumes/potato/pasta – ½ cup cooked;
Breakfast cereal – one ounce;
Vegetables – cooked 2 cups and salad 2 cups
Fruits –3 of approximately 80 to 100 gms edible portion
Half glass juice or one tablespoon jam equals one fruit
Meat/fish/poultry – 4 ounce without skin, visible fats and bones
Egg and low fat cheese is also included in this group.
One ounce of medium fat meat/fish/ chicken equals one whole egg or one ounce cheese in protein and calories.
One serving of legumes provides protein equal to one ounce of meat.
Oils – 5 teaspoon. One teaspoon oil equals 10 peanuts; 6 cashews or almonds or 2 tablespoon coconut grated
Distribution of food elements
Using the elements mentioned above, the following would be a rough example of possible distribution of foods in the day.
Breakfast – milk 1 cup, 2 slices bread, one egg, ½ cup vegetables, one tsp oil, one fruit
Lunch – one tea cup rice, one cup cooked vegetables, one cup salad, 2 ounce chicken, 2 tsp oil, ½ cup curd
Evening snack – one fruit, 1 tablespoon nuts
Dinner – 1 dry roti, one serving dal, ½ cup vegetable, one cup salad, ½ cup curds, one fruit, 1 tsp oil
There are a hundred ways to plan a daily meal with varied distribution of foods according to the needs of the individual. A simple plan for Indian foods is given below. Please keep in mind that the oil of 5 teaspoon is what is used for entire cooking in the day. Any item used over and above the recommended quantity will increase the calories.
Bed tea with fat free milk and no sugar one cup
2 slices of toast with an omelette made of one egg, one tsp oil and ½ cup vegetables (mushroom, onions, tomatoes, greens), ½ cup milk, one orange
One tea cup rice with grilled chicken, one cup salad dosed with lemon juice, one cup bhindi saute, ½ cup curds or one cup thin lassi flavoured with mint, 2 teaspoon oil for cooking
Tea or coffee with fat free milk but no sugar
½ cup pineapple chunks and a tablespoon of peanuts
One chapatti, ½ cup green gram mixed with ½ cup of vegetables and made in one teaspoon oil, a cup of mixed greens and paneer salad, ½ cup milk, ½ cup papaya cubes.
The success of any diet plan is in its ability to satisfy the hunger of the dieter and provide variety. A monotonous plan is easily discarded. If you have a sweet tooth then a part of the carbohydrates and fat can be replaced with some sweet of equivalent calories and fat.
The success of dieting also depends on the dieter’s commitment to sticking to the diet, low fat methods of cooking, following the diet long term and exercising.
Parvathy R Krishnan
The author is a trained Nutrition & Dietetics expert with over 20 years’ of experience in hospitals like Vijaya Hospital in Chennai and the Armed Forces Hospital and New Mowasat Hospitals in Kuwait. She is presently a member of the Research Society for the Study of Diabetes in India. Parvathy blogs at http://premadiet.blogspot.in/
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