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                                                                           1500	calories	diet	chart	indian
  Calorie	restriction	combined	with	HIIT	treadmill	exercise	for	at	least	15	to	30	minute	every	day	is	a	sureshot	way	to	lose	your	excess	body	fat	for	good.If	you	don’t	know	how	to	restrict	your	calorie	intake,	then	here	is	a	sample	1500	calorie	diet	plan	for	Indians	that	will	help	you	get	started.The	main	culprit	for	gaining	excess	weight	is	our
  ‘lifestyle’.Yes!	We’re	living	in	a	World	where	we	do(ca)n’t	allot	time	for	our	health.	We’re	making	several	excuses	to	lead	a	healthy	lifestyle	and	later	regretting	for	not	following	the	same.Luckily,	there	are	many	ways	through	which	one	can	lose	weight	and	stay	fit.	One	popular	way	is	the	DIET	mantra.By	making	simple	changes	to	our	diet	and	daily
  schedule,	we	can	become	fit	and	healthy	without	killing	much	time.I’ve	written	a	detailed	1200	calorie	meal	plan	(for	women)	earlier,	but	that	diet	plan	doesn’t	suit	everyone	and	should	be	followed	only	by	the	people	whose	daily	calorie	requirement	is	1700	calories.However,	not	everyone	can	survive	with	such	a	low	calorie	intake	and	so	it	is	better	to
  check	your	daily	calorie	needs	before	trying	any	diet	plans.For	those	people	with	2000	or	above	daily	calorie	needs,	I	am	composing	this	meal	plan.What’s	Up	with	the	1500	Calorie	Magical	Figure?The	lifestyle	and	body	type	differ	from	one	individual	to	another	and	so	is	the	calorie	requirement.For	suppose,	if	your	body	needs	2200	calories	per	day	to
  survive,	then	eating	more	than	that	required	amount	will	make	you	fatter	and	sticking	to	the	2200	calories	can	help	you	maintain	your	weight.If	you	want	to	lose	weight,	then	you	can	follow	the	1500	cal	diet	plan.It	is	as	simple	as	that.	Give	only	what	your	body	needs	and	it	will	automatically	burn	the	excess	fat	stored	in	your	body	in	order	to
  survive.Who	Can	Follow	this	Low	Calorie	Diet?First	of	all,	go	and	check	your	daily	calorie	needs	using	this	calculator.If	your	suggested	cal	intake	is	1800	to	2200	cal,	then	you	can	happily	follow	this	diet.However,	you	should	not	perform	any	strenuous	exercises	or	activities	while	on	this	meal	plan.How	Does	the	1500	Calorie	Diet	Work?Instead	of
  eating	3	large	meals	a	day,	we’re	simply	dividing	it	to	6	small	meals	a	day,	so	that	it	boosts	our	metabolism,	thereby	helping	our	body	burn	more	calories.1500	Calorie	Indian	Diet	Plan	for	Weight	Loss	(Vegetarian)This	is	the	Indian	vegetarian	version	of	the	1500	calorie	meal	plan	that	helps	you	lose	weight	naturally.	Breakfast	(8.30AM):	Milk/Tea	1
  Cup	+	Brown	bread	with	Salad	filling	or	Boiled	Egg	(only	white	part)	{Choose	either	brown	bread	or	egg	but	not	both}	Mid-Morning	Snack	(11AM):	Sprouts	or	roasted	gram	(10gms)	Lunch	(1.30PM):	Vegetable	Salad/Soup	+	2	small	Chapatis	with	dal	or	vegetable	curry	+	1	cup	(150ml)	curd	made	from	double	toned	milk.	Evening	Snack	(5PM):	1	Fruit
  (either	Apple	or	Pear)	or	Oats	Upma	with	desired	vegetables	(excluding	potato).	Dinner	(7PM):	same	as	lunch	Bed	Time	(9	or	10PM):	Drink	a	glass	of	warm	milk	(skimmed)	with	less	or	no	sugar.The	main	reason	why	6	meals	are	suggested	is	that	your	intestine	will	have	to	digest	whenever	you	eat	something.Here	in	our	meal	plan,	we’re	making	our
  intestine	to	work,	but	not	providing	high	calorie	foods,	so	that	it	can	take	those	calories	from	the	already	deposited	fat	in	our	body.Salads	in	our	diet	help	our	body	with	vital	nutrients	and	whole	wheat	provides	fiber.You	should	also	drink	at	least	3	to	4	liters	of	water	every	day	so	that	your	body	can	flush	out	toxins	easily.Foods	to	Avoid	for	Better
  Weight	Loss	Results	Anything	from	Bakery	store	(except	brown	bread)	No	sweets,	Sugary	foods,	jam,	jelly	etc…	No	potato,	yam,	arbi	or	sweet	potatoThings	to	Note:	Use	only	olive	oil	for	cooking.	It	is	advised	not	to	use	more	than	500ml	of	virgin	olive	oil	in	a	month	for	1	single	person.	If	needed,	you	can	take	vitamin	supplements	like	‘supradyn’	on
  alternative	days.	If	you’re	not	comfortable	eating	chapatis,	you	can	substitute	it	with	1	cup	(250ml)	Upma/Poha	or	2	small	plain	dosas.1500	Calorie	Indian	Meal	Plan	for	Weight	Loss	(Non-Vegetarian)This	is	the	Indian	non-vegetarian	version	of	the	1500	calorie	diet	plan	that	helps	you	lose	excess	weight	naturally.	Breakfast:	Omlette	(2	Eggs,	Mushroom
  and	Onion),	1	Slice	of	multigrain	toast	with	a	slice	of	low-fat	cheese,	a	cup	of	Black	Coffee	(add	a	tsp	of	skimmed	milk	if	needed).	Morning	Snack:	1	cup	Yogurt,	1/2	cup	strawberries,	1/2	apple,	1	tsp	flaxseeds,	5	or	6	almonds	and	5	or	6	walnuts.	Make	sure	you	chew	more	while	eating.	Lunch:	Make	a	chicken	salad	with	these	ingredients:	150gms
  roasted/smoked	chicken	pieces,	6	tomato	slices,	1	small	apple,	chopped	olives	(30g),	3	tbsp	olive	oil,	1	cup	greens	(spinach,	lettuce),	a	slice	of	multigrain	toast	and	some	vinaigrette	to	taste.	While	you’re	dieting,	it	is	very	important	to	eat	meat	from	where	you’ll	be	getting	lean	protein	for	building	muscle.	Evening	Snack:	1	cup	sprouts	with	salt,	pepper
  and	lemon	to	taste	and	a	small	mocha	latte.	Dinner:	1	cup	tomato	soup,	200g	steamed	basa	fish,	1	cup	grilled	vegetables	(avoid	potato).	Using	these	ingredients,	prepare	steamed	fish	fillets.	You’ll	get	omega-3	from	fish.	Bed	Time:	Have	a	glass	of	warm	milk	with	or	without	sugar.P.S:	Drink	enough	water	(3	to	4	liters)	every	day	without	fail	for	best
  results.	You	can	also	do	aerobics	or	yoga	along	with	the	diet.That’s	all	Friends!	Follow	this	1500	calories	diet	plan	for	quick	weight	loss	of	up	to	5	kgs	in	a	2	weeks	without	compromising	on	your	health.	About	Diet	Chart	Food	Items	To	Limit	Do's	And	Dont's	Food	Items	You	Can	Easily	Consume	A	1500	Calorie	Diet	also	referred	as	low-calorie	diet	is
  usually	used	to	achieve	weight	loss	of	1	lb	(0.5	kg)	to	2	lb	(0.9	kg)	per	week.	Weight	loss	beyond	2lb	is	not	recommended	by	experts.	Obesity	is	treated	by	a	low	calorie	diet.	While	on	a	low	calorie	diet	eat	more	tomatoes,	Eat	protein-rich	foods	like	eggs,	salmon,	and	lean	meats,	consume	fiber	rich	foods,	try	some	chilli	peppers,	eat	healthy	fats	and
  avoid	foods	that	have	empty	calories.	An	ideal	1500	Calorie	Diet	looks	like	the	one	mentioned	below:	TOTAL	CALORIES	~1484	Meal	1	-	Shredded	Wheat	Cereal	–	1	cup	(190),	Skim	Milk	–	1½	cups	(135),	Strawberries	–	½	cup	(27)	Meal	2	-	Scrambled	Eggs	(4	egg	whites,	1	whole	egg)	(141),	Grapefruit	–	½	large	(27)	Meal	3	-	Brown	Rice	–	½	cup(108),
  Grilled	Chicken	Breast	–	110	grams	(3	oz.)(142),	Green	Beans	–	180	grams	(6	oz.)(60)	Meal	4	-	Salmon	–	150	grams	(4	oz.)(207),	Broccoli	–	1	cup(55),	Yams–	150	grams	(4	oz.)(132)	Meal	5	-	Grilled	Chicken	Breast	–	110	grams	(3	oz.)(142),	Light	Italian	Dressing	–	3	Tbsp(68),	Large	mixed	green	salad	–	2	cups(50)	Approximate	calories:	1484	Meal	Ratios:
  Protein	35%,	Carbohydrates	50%,	Fats,	15%	Follow	this	diet	for	a	week	and	your	weight	will	be	reduced	by	0.5kg	to	0.9kg.	SundayBreakfast	(8:00-8:30AM)Oat	Meal	n	Eggs(2)	(1	cup)Mid-Meal	(11:00-11:30AM)Yoghurt	(1/2	cup)Lunch	(2:00-2:30PM)Tuna	Sandwich	(2)Evening	(4:00-4:30PM)Cheese	n	CrakersDinner	(8:00-8:30PM)Chicken	n	Broccoli
  Pasta	(1	cup)MondayBreakfast	(8:00-8:30AM)Boiled	Egg(3	whites)	n	Corn	Salad	(1	cup)Mid-Meal	(11:00-11:30AM)Humus	n	Carrot	StripsLunch	(2:00-2:30PM)Green	Tofu	Curry	(1	cup)Evening	(4:00-4:30PM)Orange	(1)Dinner	(8:00-8:30PM)Shrimp	n	Broccoli	Pasta	(1	cup)TuesdayBreakfast	(8:00-8:30AM)Sprouts	(1	cup)Mid-Meal	(11:00-
  11:30AM)Yoghurt	n	Sliced	AppleLunch	(2:00-2:30PM)Veg	Salad	with	Nuts	n	Shredded	Cheese	(1	cup)Evening	(4:00-4:30PM)5-6	AlmondsDinner	(8:00-8:30PM)Salmon	n	Broccoli	Salad	with	Yams	(1	cup)WednesdayBreakfast	(8:00-8:30AM)Scrambled	Egg(2)	with	Broccoli	Mid-Meal	(11:00-11:30AM)Sliced	Cucumber	n	Carrots	+	Salsa	DipLunch	(2:00-
  2:30PM)Stir	fried	Veggies	with	Tofu	Dressing	(1	cup)Evening	(4:00-4:30PM)4	Cashew	nuts	+	4	RaisinsDinner	(8:00-8:30PM)Grilled	Lean	Steak	(1	serving)ThursdayBreakfast	(8:00-8:30AM)Scrambled	Egg(2)	+	1	Orange	/	LemonMid-Meal	(11:00-11:30AM)Humus	n	Cucumber	StripsLunch	(2:00-2:30PM)Grilled	Shrimp	n	Quinoa	(1	cup)Evening	(4:00-
  4:30PM)Rasberries	(1/2	cup)Dinner	(8:00-8:30PM)Grilled	Salmon	n	Lemon	with	Lettuce	(1	serving)FridayBreakfast	(8:00-8:30AM)Wheat	Cereal	with	Milk(Toned)	n	Strawberries	(1	cup)Mid-Meal	(11:00-11:30AM)Yoghurt	n	Berries	(1/2	cup)Lunch	(2:00-2:30PM)Pita	Tuna	Pockets	(2-3)Evening	(4:00-4:30PM)Dark	Chocolate	(30gms=2-3	cubes)Dinner
  (8:00-8:30PM)Chicken	Greek	Salad	(1	serving)SaturdayBreakfast	(8:00-8:30AM)Boiled	Veg	Salad	(1	cup)Mid-Meal	(11:00-11:30AM)Yoghurt	n	Mango	(med.)Lunch	(2:00-2:30PM)Shrimp	n	Broccoli	Pasta	(1	cup)Evening	(4:00-4:30PM)Dates	(2)Dinner	(8:00-8:30PM)Shrimps	n	Black	Beans	(1	cup)	Avoid	candy,	soda,	sugar,	white	rice,	white	pasta,	white
  bread,	sweet	syrup,	breakfast	cereal,	desserts,	and	pastries	contain	simple	carbohydrates.	Avoid	margarine,	butter,	eggs,	milk,	cheese,	and	red	meat	are	high	in	saturated	fat.	Avoid	eating	red	meat	as	it	contains	high	levels	of	saturated	fat	that	shoot	up	the	cholesterol	levels	in	the	blood.	Avoid	eating	fried	foods	such	as	fried	chicken,	deep	fried	foods,
  and	potato	fries.	Avoid	alcohol	Avoid	aerated	and	artificially	sweetened	drinks.	Do's:	Eat	Healthy	Fat	to	Lose	Weight	Eat	2-3	hours	before	going	to	sleep	Make	Healthy	Swaps	Follow	Smart	Tips	for	Dining	Out	Don'ts:	Don't	starve	yourself	Dont	dehydrate	yourself	Dont	eat	if	your	are	not	hungry	Dont	eat	too	much	saturated	fat	Non-starchy	fruits	and
  vegetables	Complex	carbohydrates,	found	in	whole	grain	bread	and	pasta,	bran,	etc.	Use	olive	oil,	vegetable	oil,	rice	bran	oil,	canola	oil,	mustard	oil,	and	peanut	oil.	Eat	lentils,	beans,	soy,	mushroom,	tofu,	fish,	turkey,	chicken	breast,	and	lean	cuts	of	beef.	Have	five	or	six	small	meals	throughout	the	day.	Eat	a	heavy	breakfast