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1500 kcal diet – menus and effects – effective weight loss at a moderate pace

1500 kcal diet is universal and varied, as well as rational and effective. It allows you to get rid of excess weight at an average pace, but if you combine it with physical activity and supplementation, you can quickly achieve the effect of a dream figure. Get to know the 1500 kcal diet rules and learn how to make it an effective weight loss system.

Who is the 1500 kcal diet for?

The 1500 kcal diet is one of the most balanced and safe (with a low risk of yo-yo effect) diet systems aimed at weight reduction. It is recommended for people with medium and small overweight. It is not recommended for very obese people, in whom going down from the large amount of calories eaten daily to only 1500 kcal, could prove too radical a cut. However, if you have 15, 10 or 5 kg of excess weight and if you eat several hundred calories too much every day, this diet is for you.

Rules of the 1500 kcal diet

vegetables in a bowlWhat is the 1500 kcal diet? The name says basically everything about it. Every day we consume foods and drinks that provide a total of about 1500 kcal. The big advantage of this diet is a varied menu, which does not lack any nutrients. We eat a balanced diet – our plate is filled with meat and fish products, dairy products, cereals, vegetables and fruits. We eat 5 meals a day every 3 hours, which allows us to avoid hunger attacks.

Our task is only to compose a menu so that the total amount of calories consumed each day is about 1500. This task will be facilitated by kitchen scales, on which we will weigh food, and calorie calculators, which can be easily found on the Internet. We can also rely on ready-made 1500 kcal menus. A sample weekly menu is given in the second part of the article.

Being on 1500 kcal diet we can eat whatever we like, but everything within reason. It certainly can not be sweets, fatty and heavy products, no thick sauces and soups, ready meals, fast food and similar calorie bombs. By eating this way you will quickly exceed your daily calorie limit. Meals should be composed of lean products, low in fat and simple sugars, so that each meal provides us with approximately 300 kcal (+/- 100 kcal).

1500 kcal diet – how much do you lose?

Being on a 1500 kcal diet we may not lose weight at such a spectacular rate as on a strict monodiet, but we have a much better chance that our old weight will not come back after the end of the treatment. If we follow the diet alone without any additional physical activities, we will lose weight slowly, about 0.5 kg per week.

1500 kcal diet – the effects achieved by combining a diet with training

Definitely better results will be achieved by using 1500 kcal diet together with physical training. These do not have to be any strenuous, exhausting activities. Let’s choose the form of activity that suits us (home exercises with dumbbells and mats, zumba, fast walks, swimming, jogging, stepper, etc.) and exercise 4-5 times a week for about 45-60 minutes. Combining a diet with sport or active recreation we will lose about 1-1.5 kg in a week. For even better results you should use a good fat burner.

1500 kcal diet – a week’s menu

Vegetable salads on platesBy eating 1500 kcal a day and keeping a balanced menu we do not overload our body (which is common with all restrictive diets) but allow it to function normally and healthily and at the same time gradually lose weight.

We can follow 1500 kcal diet for a longer period of time, but we should remember to keep proper balance between particular nutrients, that is: proteins, carbohydrates, vitamins and minerals, fats. The smallest part of our menu should be fats and simple sugars. Let’s replace sweet snacks with diet desserts (e.g. cakes made of oatmeal, cakes on the basis of wholemeal flour and yoghurt, bran, shakes made of milk and cocoa, etc.) Let’s try to eat a lot of vegetables and fruit, let’s introduce to our plate a large amount of lean dairy, let’s not shy away from wholemeal products, lean meat and fish.

Here is a sample menu for the 1500 kcal diet for 7 days:


  • oatmealwith bananas, blueberries and strawberries
  • Breakfast: 2 slices of rye bread spread with low fat cream cheese, 4 slices of poultry ham, tomato, a few radishes

  • 2 breakfast
  • : oatmeal on skim milk with banana and strawberries or blueberries acai

  • Lunch
  • : tomato soup cooked with chicken breast, approx. 100 g cooked chicken breast meat, approx. 1 glass of wholemeal pasta for soup

  • Afternoon
  • snack: a cup of yoghurt with 2-3 spoons of bran

  • Dinner

: 2 slices of wholemeal bread, approx. 150 g of herring in tomato sauce


  • Breakfast
  • : a graham with cheese (preferably low-fat), tomato, pickled cucumber

  • 2 breakfast
  • : 2 slices of rice bread with hummus paste and radishes or paprika

  • Dinner
  • : chicken balls (3-4 pieces) in a sauce made of natural yoghurt and chopped dill, about 1 glass of buckwheat groats, green beans

  • Snack
  • : natural homogenized cheese with a tablespoon of honey and a handful of sunflower seeds

  • Dinner

: 2 hot lean chicken sausages, 2 slices of bread, green cucumber, ketchup


  • Breakfast
  • : oatmeal on yoghurt with dried cranberries and nuts

  • 2 breakfast
  • : slice of wholemeal bread with cottage cheese paste and smoked fish

  • Dinner
  • : chicken soup with barley groats

  • Teatime
  • : melon, orange, apple and kiwi salad

  • Dinner

: 2 croutons of wholemeal bread with mozzarella and tomato


  • Breakfast
  • : a graham with cottage cheese, lettuce, tomato and cucumber

  • 2 breakfast
  • : 1 grapefruit, handful of nuts or almonds

  • Lunch
  • : approx. a glass of brown rice, approx. 150 g of pollock or cod stewed with vegetables

  • Teatime
  • : yoghurt with muesli

  • Dinner

: 2 slices of wholemeal bread with kabanos, tomato


  • borsch ukrainski Breakfast:
  • eggs from two eggs with ham, slice of bread, pepper or tomato

  • 2nd
  • breakfast: porridge on yoghurt with fruit

  • Dinner
  • : Ukrainian borscht with smoked chicken and red beans

  • Teatime
  • : salad of grated radish and carrot with yoghurt, rice wafer

  • Dinner

: approx. 100 g smoked chicken breast, 2 pieces of wholemeal toast, cucumber and paprika


  • Breakfast
  • : 2 slices of rye bread, cottage cheese with dill and garlic, green cucumber

  • 2
  • breakfast: a glass of orange juice, a sandwich with cold poultry meat

  • Dinner: pork tenderloin baked in herbs, 3 potatoes with water, Chinese cabbage salad
  • Teatime
  • : cocktail of buttermilk and strawberries

  • Dinner

: 2 hard-boiled eggs, a slice of pumpernickel, tomato


  • Breakfast
  • : banana millet with apple

  • 2nd breakfast
  • : 1 slice of wholemeal bread with tuna and olives

  • Dinner
  • : 2 turkey rolls with spinach or mushrooms, approx. 3/4 cup brown rice, beetroot salad

  • Teatime
  • : a portion of cold diet cheesecake

  • Dinner

: vegetable casserole

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