Get your own secret to fat loss with the 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 this fat loss meal plan here and know what to do for best results.
Understand your calorie needs
It is important to know the guide behind fat 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:
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- The amount of physical activity in your day
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- Your gender and age
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- Overall body health
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- 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 in Kg) + 6.25 (height in cm) – 5x(age) + 5
For females:
Calories per day= 10x(weight in Kg) + 6.25 (height in cm) – 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:
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- Sedentary: Answer from Mifflin-St. Jeor x 1.2
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- Lightly active: Answer from Mifflin-St. Jeor x 1.375
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- Moderately active: Answer from Mifflin-St. Jeor x 1.55
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- Very active: Answer from Mifflin-St. Jeor x 1.72
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- Extra active: Answer from Mifflin-St. Jeor x 1.9
How can a 1500 calorie diet plan Indian help you with faster weight loss?
As per experts, you can take 1500 calories in your fat loss diet. You can do it by 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.
To make the most of your fat loss diet, it is vital to put the right kind of foods in your gut. 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. So, you can go for fruits, veggies and whole grains. You must eat foods that have good fats. Make sure your meals have a perfect blend of them. 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
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 fruits and berries. They have vitamins and minerals with minimal calories.
● Low fat dairy
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.
● 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. 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.So, go for healthy foods instead.
● 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
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- Breakfast: Oats with almonds, apple, black coffee
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- Lunch: Mixed veg curry with brown rice, cucumber raita, orange
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- Evening snack: Sprouts salad
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- Dinner: Grilled chicken/paneer with veggies, 2 rotis, buttermilk/turmeric milk
Tuesday
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- Breakfast: Upma with veggies, banana, green tea
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- Lunch: White chole curry with roti, salad and a pear
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- Evening snack: Roasted makhana (fox nuts)
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- Dinner : Lentil soup, rice with a glass of buttermilk
Wednesday
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- Breakfast: Two Idli with sambar, coconut chutney, a glass of orange juice
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- Lunch : Spinach dal with roti, cucumber salad, guava
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- Evening snack: Greek yoghourt with honey
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- Dinner: Fish curry, sautéed veggies, 2 rotis
Thursday
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- Breakfast: Poha with peanuts, mixed berries, herbal tea
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- Lunch: Tofu curry with brown rice, salad, kiwi
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- Evening snack: Carrot sticks with a glass of coconut water
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- Dinner: Veg biryani with a bowl of cucumber raita
Friday
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- Breakfast: Ragi dosa with chutney, mango, green tea
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- Lunch: Rajma curry with roti, mixed veg salad, peach
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- Evening snack: Almonds and raisins
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- Dinner: Egg curry, sautéed spinach, quinoa, a glass of skimmed milk
Saturday
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- Breakfast: Moong dal cheela with mint chutney, pear, black coffee
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- Lunch: Mushroom masala with roti, cucumber raita, plum
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- Evening snack: Roasted chana (chickpeas)
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- Dinner: Stir-fried tofu with veggies, a bowl of brown rice, buttermilk
Sunday
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- Breakfast: Sooji upma with veggies, orange, green tea
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- Lunch: Vegetable khichdi, raita, mixed fruit bowl
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- Evening snack: A glass of celery smoothie
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- Dinner: A bowl of brown rice with rajma
A typical 1500 calories Indian diet plan
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- Early Morning : A glass of turmeric milk OR A cup of black coffee.
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- Breakfast : Veg sandwich OR poha OR dalia one bowl OR two brown bread slices with tomato and cucumber OR a glass of milk without cream and some fruits.
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- Mid-Morning : A glass of fresh juice OR A cup of green tea OR One boiled egg.
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- Lunch : 2 chapati + 1 bowl dal + 1 cup kale channa + curd OR 1 cup rice + 1 bowl dal + 1 cup dry vegetable + ½ plate green salad
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- Evening Snacks : 1 fresh fruit + a glass of fresh fruit juice OR A cup of green tea / black coffee with 1 sugar-free cracker
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- Dinner : Cup of vegetable soup + 2 chapatis with 1 bowl dal + a bowl of salad.
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- Before bed : Handful of nuts
A set of Dos and don’ts
These are some tips for you. They can help you get the best results from a 1500 calorie weight loss diet plan:
Dos:
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- Drink some herbal tea or detox drink to get the best out of it.
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- Learn about portion control and mindful eating. These ways can help you to avoid overeating.
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- Do regular physical activity for your weight loss and health.
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- You must keep a track of your food intake and progress.
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- Get proper sleep as it can help you with fat loss.
Don’ts:
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- Don’t skip meals or be harsh on your body with minimal calories.
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- You should make sure you don’t go for unhealthy and sugary drinks.
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- Don’t go for fad diets or quick fixes. They are not good for the long run.
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- Try not to eat late at night as it can mess up with your digestion.
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- Don’t eat foods that are bad for fat loss.
Frequently asked questions
Question:
How many calories are there in an apple?
Answer:
100 grams of an apple has about 52 grams of calories making it a good fruit to lose weight.
Question:
How to burn 1500 calories in a day?
Answer:
With proper exercise or strength training and eating foods that are low in calories you can burn 1500 cal in a day.
Question:
How many calories are there in one roti?
Answer:
One medium-sized roti has 70-80 calories. It is a good source of carbs and fibre. So, you can have it in your 1500 calorie diet plan Indian.
