5 Responses to “2 Examples Of How 1500 Calorie Diets Look Like”

1. 1 Mark May 15th, 2007 at 7:36 am

   This diet is problematic because it is far too grain-heavy and lacking in enough fat and vegetables. Rather than emphasize rice, crackers, bread and fruits, I’d emphasize plenty of vegetables, salads, and a bit more good fat (from more generous amounts of butter and olive oil). We need fat to properly absorb and utilize vitamins and nutrients, and vegetables offer more antioxidants and flavor for fewer calories than grains. You can get a lot more on your plate if you go with veggies instead of bread, and you’ll get just as much fiber, more vitamins and antioxidants, phytonutrients and reduced blood sugar.

2. 2 Chris May 15th, 2007 at 11:23 am

   Thanks Mark.

   The purpose of the 2 example is to make you feel full so that you won’t eat as much.

   My future posts about fat absorption, utilizing vits and minerals, antioxidants will include more elaboration about the choice of food.

   =)

3. 3 Mark May 16th, 2007 at 4:41 am

   Point taken. Something I think is a good idea is to keep the freezer stocked with medium bags of all your favorite frozen veggies and fruits. You can literally eat a whole bag for between 100-200 calories and 2 dollars. It’s great for non-cooks, broke college students/freelancers and young guys who tend to eat junk food. And you’ll feel really full. Keep up the good work!

4. 4 Candide33 Jul 18th, 2007 at 8:55 pm

   I understand what you are trying to do, portion control is one of the hardest parts of dieting. Don’t you think that the calories need to be more evenly distributed through out the day? 400 calories for each of the 3 meals and 3 snacks at 100 calories apiece would keep blood sugar levels consistant throughout the day and ward off cravings and binges do to getting hungry between feedings. Just a thought!

5. 5 Aaron Dec 19th, 2007 at 4:09 am

   I know I’m commenting to an old post, but here’s my general daily diet. I’ve been doing this for a while. I never get hungry, get plenty of veggies and protien, and the calories are fairly balanced throughout the day.

   As a side note, I also do strength training 3-5 days/week, cardio 2 days/week, HIIT cardio 3 days/week, and karate 2-3 days/week. So, I obviously burn a lot of calories.

   Breakfast
   ———
   blueberries, 1 cup
   oatmeal, Kashi
   egg whites - egg beaters, 2 eggs

   Calories Protein Fat Carb Fiber
   280 21 3 45 9

   AM Snack
   ——–
   broccoli, 3oz or as much as you want
   carrots, 3 oz or as much as you want

   Calories Protein Fat Carb Fiber
   63 4 0 13 4

   Lunch
   ——-
   bread, wheat - 2 slices
   turkey breast lunch meat, 2 slices
   cheese, american kraft fat free single 21g
   mustard
   steamed veggies, 2 cups - veggie steamer is the brand I buy

   Calories Protein Fat Carb Fiber
   270 24 3 35 8

   Afternoon Snack
   —————
   almonds 1oz, about 34 kernals
   apple 7.5 oz 212g
   tuna, 1 can 6oz 170g albacore in water

   Calories Protein Fat Carb Fiber
   455 39.1 22.4 34.3 8.1

   Dinner
   ——-
   bread, wheat - 1 slice
   chicken breast, 3oz grilled
   cheese, american kraft fat free single 21g
   green beans, 1can
   mixed salad w/vinegar and oil or other low far/calorie dressing

   Calories Protein Fat Carb Fiber
   290 28.5 8 29 9

   Night Snack (Optional)
   ———————-
   cottage cheese, nonfat 1/2 cup
   grapes, 1 cup

   Calories Protein Fat Carb Fiber
   132 13.6 0.3 20.8 0.8

   Daily Total
   ————
   Calories Protein Fat Carb Fiber
   1490 130.2 36.7 177.1 38.9

   Percentage of Total Calories
   —————————-
   N/A 35% 22% 48% N/A

   I often add the following for strength training reasons:
   glucosamine/chondroitin/msm 2 pill twice a day
   glutamine 4.5g 1 teaspoon w/water 1 hour before exercise and 1 after
   whey protein powder, 1 scoop 30g
   flax seed oil pill
   milti-vitamin
   That adds
   Calories Protein Fat Carb Fiber
   140 23 2.5 3 0

   I also vary grilled tilapia or salmon for the chicken at dinner. That adds more healthy fat, but more total calories too. I’ll let you do the math.

   chicken 130 17 7 1 0
   tilapia 240 23 9 17 0
   salmon 245 30 14 1.5 0

   If I’m in a hurry, instead of the dinner above, I may have one of the following:

   baked lays, bbq, 1 bag 140 2 3.5 24 2
   subway 6 inch - turkey 320 20 8 47 5

   OR

   mcdonalds, chicken wrap, chipotle, grilled 260 18 8 28
   mcdonalds, chicken wrap, honey mustard, grilled 260 18 9 27
   mcdonalds, salad dressing, low fat vinaigrette 40 0 3 4
   mcdonalds, salad, side 20 1 0 4

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