1500 KCAL HYPOCALOR DIET: SLIGHT DIET

1500 KCAL HYPOCALOR DIET: SLIGHT DIET

Diets to lose weight are one of the most frequent reasons for consultation for nutritionists, but despite this, there are still many people who want to lose weight and follow a diet on their own. This practice, so common in recent years, represents a threat to people's health, since, normally, the material that is lost is water and not fat, so that we are not losing weight, but dehydrating ourselves. It is shown that, as soon as we return to a more or less normalized diet, we will regain weight.

We have commented previously that the positive results of the so-called “miracle” diets could not be verified. We know that the only diet for weight control that works (provided that it can be practiced), consists of a moderate hypocaloric diet, balanced in terms of nutrient content and distribution of intakes, and low fat.
What we understand by a serving of food:
It is very important that throughout the daily intake the number of portions of each food group is met. Otherwise, throughout the period of dietary practice, you could fall into nutrient deficits that would even interfere with proper weight loss, in addition to affecting the state of physical and mental health. In the same way, it is essential to respect the size of the portions, otherwise, the diet would cease to be hypocaloric of 1500 Kcal, due to excess or defect.

1500 kcal hypocaloric diet example
Now that we know what we mean by a serving of each of the food groups, we can start making our daily menu. One of the most important issues when it comes to following the diet is the ability we have to make it very varied. Next, we see the recommended daily rations of each food group for a hypocaloric diet.

• 3 servings of flour.
• 2-3 servings of vegetables.
• 2 servings of fruit
• 2-3 rations of lactic (semi or skimmed).
• 1-2 servings of protein. In addition to meat, eggs and fish, we would include tofu, seitan and tempeh in this section as vegetarian or vegan options.
• 3 servings of oil.

Breakfast 1:
A cup of milk (if you do not drink cow's milk, it can be oatmeal, soy, almond smoothie ... adding 1 tablespoon of sesame seeds, to counteract the amount of calcium) with coffee, tea or optional mate.
2 whole wheat toast or 2 corn pancakes or 4 whole wheat sticks.
Total: (1 serving of lactic) + (1/2 serving of flour).

Breakfast 2:
40g sandwich of whole wheat bread with tomato and drops of oil, stuffed with 40g of cooked turkey or 40g of country ham, or 60g of fresh cheese or 10 halves of peeled walnuts. Optional water and cut.
Total: (1 serving of flour) + (1/2 serving of protein) + (1/2 serving of oil).

Meal 1:
Cooked time vegetables / iron / steam with 2 tablespoons of cooked legume and 1 tablespoon of olive oil.
White fish (hake, monkfish, cod) or 1/4 of grilled chicken / oven / casserole
1 serving of fruit of the time.
Total: (1 serving of vegetables) + (1 or 1/2 serving of flour) + (1 serving of protein) + (1 serving of oil) + (1 serving of fruits).

Meal 2:
Varied vegetable salad.
Seafood paella: squid, cuttlefish, shrimp, mussels, onion, tomato, pepper, 40g of raw rice.
1 serving of fruit of the time.
Total: (1 serving of vegetables) + (1 serving of flour) + (1 serving of protein) + (1 serving of oil) + (1 serving of fruits).

Snack:
1 Yogurt (1/2 serving of lactic).

Dinner 1:
Varied or poached vegetable salad, with a can of small tuna, plus 2 anchovies or 2 slices of low-fat cheese, with 2 tostaditas, or 2 tablespoons of cooked legumes.
1 serving of fruit of the time.
Total: (1 serving of vegetables) + (1 serving of protein) + (1 serving of oil) + (1/2 serving of flour) + (1 serving of fruit).

Dinner 2:
Gazpacho or vegetable soup (without potato).
1 egg omelette with 2 slices of ham or cheese, or 60g Fresh cheese, with 2 toast
1 serving of Fruit of the time.
Total: (1 serving of vegetables) + (1 serving of protein) + (1 serving of oil) + (1/2 serving of flour) + (1 serving of fruit).