HYPOCALORIC
DIET OF 1500 KCAL: DIET FOR SLIMMING
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. It is proven that, as soon as we return to a more or less
normalized diet, we will regain weight.
We have
previously commented that the positive results of the so-called
"miracle" diets have not been proven. We know that the only diet for
weight control that works (as long as it can be practiced) consists of a
moderate hypocaloric diet, balanced in terms of nutrient content and
distribution of intakes, and low in fat.
What do
we understand by a food ration:
It is
very important that throughout the daily intake the number of servings of each
food group is met. Otherwise, throughout the period of practicing the diet, one
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, by excess or defect.
Example
of a 1500 kcal hypocaloric diet
Now that
we know what we mean by a serving from each of the food groups, we can move on
to 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 servings of each food group for a hypocaloric diet.
1.
3
servings of floury.
2.
2-3
servings of vegetables.
3.
2
servings of fruit.
4.
2-3
servings of dairy products (semi or skimmed).
5.
1-2
servings of protein. In addition to meat, eggs and fish, we would include in
this section tofu, seitan and tempeh as vegetarian or vegan options.
6.
3
servings of oil.
Breakfast 1:
A cup of
milk (if you do not drink cow's milk, it can be smoothie with oatmeal, soy,
almond ... adding 1 tablespoon of sesame seeds to counteract the amount of
calcium) with coffee, tea or optional mate.
2 whole
wheat toasties or 2 corn cakes or 4 wholemeal sticks.
Total:
(1 serving of lactic acid) + (1/2 serving of mealy).
Breakfast 2:
Sandwich
of 40g of wholemeal 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 peeled walnut
halves. Optional water and cut.
Total:
(1 portion of mealy) + (1/2 portion of protein) + (1/2 portion of oil).
Meal 1:
Seasonal
vegetables cooked / iron / steam with 2 tablespoons of cooked legume and 1
tablespoon of olive oil.
White
fish (hake, monkfish, cod) or 1/4 grilled chicken / oven / casserole
1
serving of fruit of the season.
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:
Assorted
vegetable salad.
Seafood
paella: squid, cuttlefish, prawns, mussels, onion, tomato, pepper, 40g of raw
rice.
1
serving of fruit of the season.
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 acid).
Dinner 1:
Mixed
vegetable salad or roasted, with a small can of tuna, plus 2 anchovies or 2
slices of low-fat cheese, with 2 pieces of toast, or 2 tablespoons of cooked
legume.
1
serving of fruit of the season.
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 pieces of
toast
1
serving of Fruit of the season.
Total:
(1 serving of vegetables) + (1 serving of protein) + (1 serving of oil) + (1/2
serving of flour) + (1 serving of fruit).
