We get fat because we eat more calories than we burn. A 1,500 kcal diet seeks to create a caloric deficit that forces our body to burn more calories to perform its functions and thus reduce the amount of body fat stored in our body.
The caloric deficit is nothing more than taking fewer calories than we usually eat, but cutting them head-on, not drastically, to achieve a healthy and constant weight loss.
We get fat because we eat more calories than we burn. A 1,500 kcal diet seeks to create a caloric deficit that forces our body to burn more calories to perform its functions and thus reduce the amount of body fat stored in our body.
The caloric deficit is nothing more than taking fewer calories than we usually eat, but cutting them head-on, not drastically, to achieve a healthy and constant weight loss.
WHY DO A DIET OF 1,500 KCAL
@maddibazzoccoWHY DO A DIET OF 1,500 KCAL
The average Spanish woman should eat between 1,850 and 2,350 calories a day, depending on whether she leads a little or a very active life. If you usually take this amount of calories (or more), to lose weight you have to "cut" them, take less. From there comes the figure of 1,500 kcal, which is an approximate figure because the amount of calories to be consumed daily depends on the height, physical complexion, age or physical activity of each person.
WITH OUR DIET OF 1,500 KCAL YOU WILL LOSE FAT, NOT WATER
@pwignWITH OUR DIET OF 1,500 KCAL YOU WILL LOSE FAT, NOT WATER
It is not excessively restrictive - 1,500 kcal is considered a moderate hypocaloric diet - and rearranges the food groups, increasing the amount of protein you can take a little so that what you lose is not water (and much less muscle mass), but accumulated fat . In this way, the weight loss will be real and sustainable over time, preventing you from stagnating when losing weight and then, when finishing the diet, quickly regain the lost kilos.
LESS CALORIES IS NOT MORE HUNGER (OR STOP ENJOYING EATING)
@danielcgoldLESS CALORIES IS NOT MORE HUNGER (OR STOP ENJOYING EATING)
By dividing the daily menu into 5 meals, you better control your appetite, as several studies have shown, such as the University of Massachusetts and the University of South Carolina-Columbia (USA).
WITH A DIET OF 1,500 CALORIES OF CLARA YOU WILL BE SAFE FROM ANTOJOS
@agumeniukWITH A DIET OF 1,500 CALORIES OF CLARA YOU WILL BE SAFE
Cutting back on the calories you eat is not going to mean more hunger. Many times we consume foods that are very caloric but do not take away our hunger, such as sweets, which we often eat out of boredom and that instead of filling us up, cause us new cravings, in a spiral that is difficult to get out of. On the other hand, the foods that we propose in this diet are light but satisfying.
HOW TO FOLLOW THIS DIET
@andrew_wongHOW TO FOLLOW THIS DIET
Following the 1,500 kcal CLARA diet is very easy because below you will find a downloadable weekly menu so you can organize your meals as well as recipes and many tricks that will help you lose weight.
Why 1,500 kcal and not less? Well, because below you go hungry and your body stops burning calories effectively. And it is that reducing the amount of calories consumed per day drastically can create "negative adaptations", that is, the body may think that it is starving and, instead of burning, it goes into "saving mode" and does more slowly. Starving is useless to lose weight.
FOR WHOM IS THIS DIET TO LOSE WEIGHT?
The 1,500 kcal is an average, it may be that to lose weight a person has to take 1,300 kcal or 1800 kcal. This depends on age, sex, height, physical complexion, amount of muscle mass …
A woman over 50 years old who measures 1.50 meters and 53 kilos in weight with little physical activity should not normally take more than 1450 kcal a day, so that with a 1,500 kcal diet she will not lose weight.
On the other hand, a 35-year-old woman who has the average Spanish complexion - that is, between 1.60 to 1.62 m and 62 to 67 kg in weight according to the study on the Prevalence of general obesity and abdominal obesity in the Spanish adult population 2014–2015– You can consume between 1,850 kcal and 2,350 kcal a day, so you will lose weight on a 1,500 kcal diet.
WHAT TO EAT WHEN DOING THE 1,500 KCAL DIET
This 1,500 kcal diet is based on real food, as proposed by dietitian-nutritionist and CLARA collaborator Carlos Ríos, which is none other than unprocessed food, that is: vegetables, fruit, fish … that you can find in the market and with which to prepare delicious meals by cooking (yes, cooking, not putting in the microwave).
Real food causes few cravings, which helps you control your appetite, unlike ultra-processed foods, very rich in sugar and fat, which make it very pleasant to the palate, but what it does is provoke new cravings to eat when shortly after consuming it. If you think that you will not be able to substitute a bun for a fruit skewer with a thread of dark chocolate and enjoy the change, we will tell you how to train your brain to prefer what you lose.
WHEN REDUCING CALORIES, YOU MUST INCREASE (A LITTLE) THE AMOUNT OF PROTEIN
In order not to lose muscle mass, which helps to burn calories even at rest, in addition to doing sports, you have to eat a sufficient amount of protein. When the calories consumed throughout the day are reduced, it is recommended to slightly increase the amount of protein precisely so that when losing weight the muscle mass does not also "lose weight" and to ensure that the calorie burning is constant.
But, as we say, the increase is slight. If the usual thing is to take between 100 and 125 g of meat and 125 g of fish, in this diet it is recommended to consume portions of 150 g of meat and oily fish and up to 200 g of white fish.
HOW MANY SERVINGS DAILY ARE EATEN ON A 1,500-CALORIE DIET
Distribute these foods throughout the day:
2 pieces daily or its corresponding if it is smaller fruits such as medlars or tangerines or half a cup of strawberries,
etc.
- Dairy products. 2 servings, which would correspond to 1 glass of milk, 80-100 g of fresh cheese, 40-60 g of aged cheese, 2 yogurts.
- Vegetable. You have to eat between 300 and 450 g of vegetables a day, alternating cooked with raw. For example, in the meal a salad and at night steamed or cream vegetables, which are easier to digest.
- Bread, pasta, rice. You have to take 3 small portions, more as a garnish rather than as a main dish, which would correspond to 2-3 toasts, 50 g of raw rice or heavy pasta, 60 g of raw legume, 150 g of raw potato, 30 g of cereal flakes (oats, cents …).
- Meat and fish. Here the indications are weekly. You can take 150 g of white fish twice a week and 100-120 g of blue fish another two times a week; 120 g of white meat 2-3 times a week; 100 g of red meat preferably once a week or less; 120 g of tofu two or three times a week; and 7 eggs a week (no more than 2 a day) if you have no health problems (yes, you can eat these eggs on a diet).
- Fruit. blueberries,
A TYPICAL DAY OF THE DIET OF 1,500 KCAL
- Breakfast. 1 glass of milk and a mini with 40 g of bread and 1 slice of Iberian ham
- Midmorning. 1 piece of fruit and a handful of nuts (20 g)
- Food. 1 garnish salad, lemon chicken (150 g) garnished with brown rice and 1 piece of fruit.
- Snack. 2 toasts with fresh cheese.
- Dinner. Vegetable cream, grilled fish garnished with vegetables and a yogurt.
DOWNLOADABLE WEEKLY MENU OF THE 1,500 KCAL DIET
Here you have more recipes to lose weight in case you want to vary.
AND IF YOU WANT TO LOSE WEIGHT FASTER
Don't cut calories, increase your physical activity. It is not advisable to do diets of less than 1,200-1,500 kcal. If you want to accelerate your weight loss, what you have to do is intensify your physical activity. Here we give you some super easy exercises to lose weight that you can do at home. Complete them with aerobic activities such as walking, running, cycling, swimming, skating …
