1500 calorie diet plan Indian

Find an expert-approved 1500 calorie diet plan Indian for losing some extra pounds. This meal plan is designed with all Indian foods. It means you can lose weight with the basic foods in your kitchen. Isn’t it easy and fun!

Such an Indian diet for weight loss will help you see fast results. Pair it up with some good exercise. You can go to the gym or follow some home workouts. Moreover, watch out for some red flags that can mess up your fat loss journey. You can learn all about the 1500 calorie meal plan here. Here, all your questions will be answered. So get ready to know what to do for best results.

Understand your calorie needs

Weight loss is all about calories you take or burn. Every person has different calorie needs. It is important to know the guide behind fat loss. This is crucial for your 1500 calorie Indian diet plan for weight loss. It begins with how many calories your body needs. This can help you in a healthy way. Such needs depend on many factors. They are:

• The amount of physical activity in your day
• Your gender and age
• Overall body health
• Your weight loss goal

So as to calculate your calorie needs, you must grasp the concept of TDEE. It means your total daily energy expenditure. You can find your TDEE yourself with the Mifflin-St. Jeor equation.

As per the Mifflin-St. Jeor equation,

For males:

Calories per day= 10x(weight) + 6.25 (height) – 5x(age) + 5

For females:

Calories per day= 10x(weight) + 6.25 (height) – 5x(age) – 161

Then, you can multiply your answer by a number. It represents your level of activity. This is known as the activity factor. There are five of its types and they are:

• Sedentary: Answer from Mifflin-St. Jeor x 1.2
• Lightly active: Answer from Mifflin-St. Jeor x 1.375
• Moderately active: Answer from Mifflin-St. Jeor x 1.55
• Very active: Answer from Mifflin-St. Jeor x 1.72
• Extra active: Answer from Mifflin-St. Jeor x 1.9

Lose fat with 1500 calorie diet plan Indian

You can do it with such a meal plan. In this, the amount of calories you take is very low. It can cause a calorie deficit for your body. Doing it daily will force your body to use fat for energy. This leads to weight loss.

Make wise choices about what to put in your gut. The aim should not be to fill your tummy but to eat something good. You should eat low calorie foods that keep your gut full. Moreover, these foods must be rich in all the nutrients. It is crucial for your health. Make sure your meals have a perfect blend of them. Such meals can be a part of the 1500 calorie meal plan. These foods will help your gut feel full while being in your calorie limit.

In addition, this type of plan is completely natural. It will not take a toll on your health. The results you get from this meal plan will last for long periods.

Best foods for 1500 calorie Indian diet for weight loss

Your diet must have a number of healthy foods. They should be low in calories. Some of these foods are:

●     Leafy greens:

Load your platter with some fresh leafy greens. You can add spinach, kale, celery etc to your diet. They are  low in calories.

●     Fruits and berries

Every diet has something sweet. In this case, you can go for a bowl of fruits. Add some berries to your diet. They have vitamins and minerals with minimal calories.

●     Low fat dairy

A 1500 calorie high protein Indian diet can have dairy. But it must be low in fats. It has all the vitals like the full fat ones except fat content. This kind of dairy can help you lose weight fast. They are full of minerals while being low in fats.

●     Lean meats

Lean cuts of meat are low in fats and have high protein. This can help you build muscle mass with good fats. You can add it to your meals in many ways. It is a good choice for a 1500 calorie high protein Indian diet.

●     Whole grains

They are a good choice for a fat loss diet. They are far better than refined grains. Some of them are brown rice, brown bread, oats etc. So, add them to your meals.

Worst foods to avoid for this meal plan

For weight loss, you have to avoid some food items. So, you need to watch out for some foods. They are high in calories and can be a red flag for you. Do not have them in your 1500 calorie Indian diet plan for weight loss. Here are some of them:

●     Sweet drinks:

Drinks like cold drinks, soda, tea, and energy drinks are high in calories. In addition, they have zero health perks. Thus, you can go for some better options. It can be water, herbal tea, or infused water.

●     Processed Foods:

They have a lot of calories, bad fats, and they have so much sugars. In addition, they have added preservatives in them. You can go for healthy foods with the 1500 calorie diet plan Indian .

●     Fried Foods:

Fried, fritters, and fried snacks are very tasty. But you must know how much fat they have. It is due to the oils used in frying. So, go for baked, grilled, or steamed options instead.

●     Sugary Treats:

Switch to healthier treats. Pastries, cakes, and ice creams are a big NO NO. Limit them to see good results from the 1500 calorie diet plan Indian.

●     White Bread and Pasta:

White bread and pasta have refined carbs. They are quickly digested in the body. This can lead to spikes in blood sugar.

●     High-Calorie Sauces:

Mayonnaise, ketchup, and some dressings are a big red flag. They can add extra calories to your meals. So, watch out for them.

A sample 1500 calorie meal plan for you

Monday

• Breakfast: Oats with almonds, apple, black coffee
• Lunch: Mixed veg curry with brown rice, cucumber raita, orange
• Evening snack: Sprouts salad
• Dinner: Grilled chicken/paneer with veggies, 2 rotis, buttermilk/turmeric milk

Tuesday

• Breakfast: Upma with veggies, banana, green tea
• Lunch: White chole curry with roti, salad and  a pear
• Evening snack: Roasted makhana (fox nuts)
• Dinner : Lentil soup, rice with a glass of buttermilk

Wednesday

• Breakfast: Two Idli with sambar, coconut chutney, a glass of orange juice
• Lunch : Spinach dal with roti, cucumber salad, guava
• Evening snack: Greek yoghourt with honey
• Dinner: Fish curry, sautéed veggies, 2 rotis

Thursday

• Breakfast: Poha with peanuts, mixed berries, herbal tea
• Lunch: Tofu curry with brown rice, salad, kiwi
• Evening snack: Carrot sticks with a glass of coconut water
• Dinner: Veg biryani with a bowl of cucumber raita

Friday

• Breakfast: Ragi dosa with chutney, mango, green tea
• Lunch: Rajma curry with roti, mixed veg salad, peach
• Evening snack: an orange
• Dinner: Egg curry with two rotis

Saturday

• Breakfast: Moong dal cheela with mint chutney, pear, black coffee
• Lunch: Mushroom sabzi with roti. A bowl of cucumber raita
• Evening snack: Roasted chana
• Dinner: Paneer with veggies, a bowl of brown rice, buttermilk

Sunday

• Breakfast: upma with veggies. A cup of green tea
• Lunch: Vegetable khichdi, raita, mixed fruit bowl
• Evening snack: A glass of celery smoothie
• Dinner: A bowl of brown rice with rajma

You can get your personal 1500 calorie Indian diet plan for weight loss. Dt Priyanka Jaiswal is an expert who can help you with it. In addition, she can tell you about some tips. It will help you get fast results in a safe way.

A set of Dos and don’ts

Dos:

1. Drink some herbal tea or detox drink.
2. Learn about portion control and mindful eating. These ways can help you to avoid overeating.
3. Do regular physical activity for your weight loss and health.
4. You must keep a track of your food intake and progress with the 1500 cal Indian diet.
5. Get proper sleep as it can help you with fat loss.

Don’ts:

1. Don’t be harsh on your body. This means you should not starve your body.
2. Quit sugary drinks.
3. Fad diets are red flags. They are not good for the long run.
4. Try not to eat late at night. It can mess up with your gut.

FAQs