1500 Calorie Diet Plan
[For lots of information about the ins and outs of following ANY low calorie diet see: 1200 calorie diet]
I created this plan to help you lose weight while still having a balanced and healthy diet. The diet plan allows for a significant amount of fiber to help you feel satisfied. Fiber-rich foods not only help to fill you up but with good choices these foods will allow you to eat a greater amount than you might otherwise with lower fiber, more energy-dense (higher calorie) foods.
Do keep track of your calories. This plan is just a guideline. The actual calories in each of the food choices can vary considerably. I recommend and use My Food Diary. You can read my review here.
1500 Calorie Diet Plan for Women
Servings/day
Fruit (3-4 svgs) Choose from:
4 oz. juice (1/2 cup)
1/2 cup sliced/chopped cooked or raw fruit
(fresh, frozen, or canned.)
1 whole medium piece of fruit
1/4 cup dried fruit
Vegetables (3-4 svgs) Choose from:
4-6 oz. juice (1/2 – 3/4 cup)
1/2 cup fresh non-leafy vegetables
1/2 cup cooked vegetables
1 cup fresh leafy greens
NOTE: Choose at least 5 total fruit and vegetable servings a day for a healthier diet. Have no more than 1 serving of fruit or vegetable juice per day
Whole grain breads and cereals (preferred) (3-6 svgs) Choose from:
1/2 cup high fiber dry cereal (about 80-100 calories with
4+ grams of fiber)
1 slice high fiber bread with at least 2 grams of fiber
~1/2 cup whole grain crackers (less than 100 calories with 2+
grams fiber)
1/2 cup cooked whole grain (brown rice, pasta, cereal)
1 SMALL whole grain muffin (about 150-160 calories providing 1/2 svg whole grain plus 1/2 serving fat)
Refined grain breads and cereals such as white bread (2-3 svgs)
Lean meat, fish, poultry, eggs, or beans (2-3 svgs)
Choose from:
2 oz. lean meat, fish, or poultry
1/2 cup cooked dried beans (legumes)
1 egg
1 Tbsp. peanut butter or other nut butter
Low fat and nonfat dairy (3-4 svgs) Choose from:
1 cup skim milk or 1% milk
1/2 cup 1% cottage cheese
1-2 oz. light cheese
1 cup low fat yogurt
Fats (1-4 svgs) Choose from:
1 tsp. healthy oil (such as olive oil or canola) or soft margarine
1 tsp. regular mayonnaise
1 Tbsp. low-fat mayonnaise
1 Tbsp. regular salad dressing
2 Tbsp. light salad dressing
1/2 cup ice cream
Nuts and Seeds Choose from:
1/2 oz. nuts
1 Tbsp. seeds
Sweets/other (1-3 svgs) Choose from:
1 tsp. maple syrup, sugar, jelly, or jam
1 gingersnap
1 vanilla wafer
___________________________________
Diet Plan by Lori Pirog, M.S. 2007-2011
For sample 1500 calorie diet menus:
{ 87 comments }
Next Comments →
i’m on 1500 calorie a day diet for the past 4 months and have lost 62 pounds. i also walk 20 minutes a day. another healty snack is 1 sting ceese and serving of wheat crackers. i have 72 pounds until i reach my goal. my problem is maintaing the weight. any suggestions.
Hi Diane you are truly an inspiration. How did you do it? I’m asking because success stories inspire me to keep at it.
Im a personal trainer and the secret to keeping it off is keeping the diet and exersize interesting.
Hi Diane,
First of all congratulations on your weight loss success! 62 pounds is a huge accomplishment. Continuing your weight loss or maintaining may be equally difficult but it can be done. Thankfully you seem to have the right mindset to do what it takes.
I would encourage you to read my article series on metabolism. Reading about how your metabolism works may give you some insight into what it takes to maintain weight. Unfortunately, maintaining weight loss can be especially difficult for anyone who has lost a significant amount of weight.
Your metabolic rate decreases as you lose weight (this is normal). If at some point you reach a plateau, you may need to decrease your caloric intake a little or increase your level of physical activity to continue with weight loss.
Have you assessed how many calories you will need when you reach your weight loss goal? I don’t have any information about your age, height, or weight so I don’t know what your needs might be. You will likely need to continue with a low calorie diet for the rest of your life to maintain unless you are willing to do significantly more exercise every day. 20 minutes of walking is good. Can you increase that to 30 minutes? Then 40 minutes or more?
There is quite a lot of research to suggest that maintaining significant weight loss may require as much as 1 hour a day of exercise. (Less if the exercise is intense.)
See:
It Must Be My Metabolism
(That’s the 1st article in the series. It will take you to parts 2 and 3.)
For more help with weight maintenance, please read an article I wrote at the beginning of the year about handling the challenges I face when it comes to managing weight. It might help you to assess the greatest challenges you face and what you might do to make changes for long term success.
Top 5 Challenges for Weight Loss (or maintenance)
I wish you the very best!
Hi there,
Thanku so much for the diet plan, I’ve beeen looking for an interesting diet all my life as i’m classified as a yo-yo dieter, i wish to start your meal plan soon but what i’d like to know is how to take the plan as i didnt quite understand how to apply it , thanku so, so much and keep up the good work, I guess you have helped many people,
your’s sincerly
Anthea debattista.
Hi Anthea,
I have a number of sample menus on my website that might help you get started with the diet plan. However, I think what you are needing most is a more detailed plan of what steps to take first and how to manage the diet to be successful? Is that right? I am in the process of putting together some short reports that may help you out. Please don’t hesitate to let me know what kind of information you need most.
If you follow a plan like the one I have listed on this page, you will be eating a healthy diet. You will only have to adjust calories up or down as fits your needs. Otherwise, this kind of plan is one you can follow for the rest of your life for a healthy weight and better overall health.
I wish you the very best!
Lori
Hi. I am very overweight @ 5*1 and 245 pounds. My bp and overall health is good. In the past 3 months i have lost about 13 pounds by eating less and slightly increasing physical activity. I have also started eating yogurt. Whole grain and low calories food, juice and soda. I want 2 try the 1500 calorie diet, but does this mean I have 2 give up foods I love, or just portion them off while still eating healthy? Any advice? Also. I didnt get this fat by just eating i have 4 small children all under 9. Thanks.
Hi Leisa,
Having 4 small children under 9 is quite a responsibility! Yes, I can see how that might lead to overeating.
You seem to be off to a good start with beginning the difficult task of losing some of the excess weight. Good for you for choosing to eat less and increase physical activity. You also seem to be making some good choices with food. Yogurt and whole grain foods are good ( you might want to read my article on choosing whole grains to make sure you are actually getting what you want: Whole Grains are a Weight Loss Winner!
).
Otherwise, rather than giving up the foods you love completely, I would encourage you to continue to watch your portions. All foods, even healthy foods can provide too many calories when portion size is too great.
I would go easy on the juice because calories can add up quickly. Four ounces of juice every day, especially if you are choosing a good source of vitamin C such as orange juice or grapefruit juice, is plenty for you. After that, eating fresh or frozen fruit is a better choice than juice. If you choose to drink soda, I hope you are choosing the diet soda.
Over time you will want to gradually incorporate more and more healthy choices in your diet such as more low calorie vegetables and fruit, small portions of lean protein, and low fat dairy or dairy alternatives. As your diet becomes healthier, you will be helping not only your health and weight but you will be setting a good example for your children.
Making too many changes too quickly can backfire.
So no, don’t feel like you have to begin following the 1500 calorie diet plan exactly from day one. It provides a guideline. Trust me, not even nutritionists and dietitians have a perfectly balanced diet every day! We try but we don’t always get it just right…You won’t either but each step you take to make your diet healthier over time does matter.
Don’t give up on your goal. As tough as it is, you can do it! It matters for you and it matters for your children.
I wish you the very best!
Lori
I am 35 and have 2 small chidren under 6. I never lost the weight from either pregnancy and have just had 2 miscarriages, one in the second trimester. I gained an extra 5 pounds from the first one , but an extra 20 from this last one. Now I am 30-40 pounds overweight and feeling hopeless. Why does my body seem to grab onto weight and never let go? I have tried all kinds of diets and exercise plans but I haven’t seen any results. I just keep getting heavier. I am starting the 1500 calorie diet today, but is there something else I should know also?
Hi Karen,
Thanks for sharing your story. I will give you the best response I can as soon as I can. Hopefully I can make some time over the weekend. I do have some suggestions for you that might help!
Lori
Karen,
Thanks for your patience! I’ve had a busy few days.
First of all, Please don’t be too hard on yourself. I am not a psychologist but it is evident you have experienced considerable trauma. That, in addition to caring for two young children under the age of 6, is a lot to handle without the stress of a weight loss diet. You may want to eat as healthy a diet as you can now and watch your portion size but otherwise not be too hard on yourself till you have had a little more time to recover.
When you are emotionally ready, I applaud you for being determined to regain your figure now before you turn 40 when a woman’s metabolism tends to slow down and it becomes even more difficult to lose the weight. You mentioned that your body seems to grab onto weight and not let go. There is likely a good deal of truth to that statement. However, please don’t feel hopeless. There are things you can do to improve your chances.
Please consider keeping a food diary of your regular diet for at least a few days to record what you are eating, when, how much, and what you are feeling when you eat. You can then determine your typical calorie intake and the circumstances that might lead you to overeat. I realize this may be very difficult to do with your responsibilities but the information gained is invaluable.
Just like everyone else, there are all too many ways you may overeat without being aware of when it is happening. The typical American diet is high in fat, sugar, and salt and low in fiber. It works against your efforts to eat healthy foods and lose weight. In addition, the demands of caring for young children and not having enough time for you to get the physical activity you need is likely making the situation worse. Not getting enough sleep can increase your appetite.
If all that weren’t enough, your hormonal balance may have been affected. Adjusting your diet to be as healthy and nutritionally balanced as possible may help to get your hormonal balance back on track if indeed that is an issue. You may need to see a physician for some additional help.
Be as active as you can be with your children whenever possible. Pay close attention to your portion size with meals and snacks. Choose your beverages carefully. Getting too many calories with snacks and beverages is the most common way Americans put on extra weight.
Make improvements in your diet and lifestyle little by little and you will be more likely to succeed then by trying to change everything from one day to the next. I’ve been making improvements in my diet and lifestyle for over 30 years! There is always room for improvement.
Don’t give up on yourself! Let me know if you have more questions.
Hey!
I am new to your site and have found some helpful info. I am 49, 5’3, 145 lbs. I exercise 5-6 days a week for 30, 45, 60 min. on different days. My exercise includes cardio most days and weights two days. I would like to lose 10 lbs and would love to have your input on a sample menu and if I need to make changes to my exercise routine. Thanks!
Hi Sherry,
It seems like you are definitely on the right track with respect to getting the exercise you need! Do you have a sample menu you are wanting me to take a look at? Or would you like me to point you to some of the many sample menus I have on this site? Let me know because I’m not sure what you are needing.
With respect to your exercise routine the question to ask is how is it working for you? Are you having success with weight loss or not? Also, how do you feel? Do you feel energized and healthy or rundown and tired? If you feel good and you are losing weight, I recommend you keep on going with what you are doing. If at some point the weight loss slows to a crawl or stops, then you may need to re-evaluate your caloric intake and/or change up your exercise routine. You could increase the intensity of your exercise, increase the duration, OR change the kind of exercise you are doing to work on different muscle groups.
Let me know if you have more questions.
Good luck!
Lori
Thanks so much for responding to my questions. I think my problem is that I havent really had a diet plan. I have been just trying to eat healthy which I don’t always do. Portion size isn’t easy for me either. I found your 1500 diet plan and began yesterday eating from it. Do you have a sample menu on your site?
How much water do you suggest?
Sherry,
My diet plan provides a guideline to help you achieve a healthy balance of nutrients each day. However, following it EXACTLY isn’t easy for anyone including me. On the other hand, keeping the general breakdown of portion sizes and servings from each of the different food groups will help keep you on track.
What matters beyond that is getting a handle on portion size as you mentioned. You, me, and millions of other people have the same struggle! It’s all too easy to overeat and that includes healthy food. There are actually quite a few studies to suggest that people do a better job of limiting caloric intake when they are eating food they KNOW isn’t a healthy choice!
I have some tips for you to follow to get a better handle on portion size. See: How Much is Enough? What You Need to Know About Portions and Servings. Another suggestion I have is to spend a few days measuring your food AFTER you have served yourself. For example, I will pour cereal into my bowl for breakfast and then (from time to time to remind myself) I pour it into a measuring cup to see how much I took. It’s not that I can’t have more but I need to be aware when I have unknowingly chosen to eat more than I need. This helps keep me on track.
Dealing with the suggested portion size and servings with packaged food is another issue! I need to write some articles about that some day soon.
I have many sample menus on this site. Over time I hope to have many more. Most of the menus are designed for 1200 calories BUT I provide suggestions for how to increase the caloric intake to 1300, 1400, or 1500 calories to suit the needs of different people.
Take a look at 1200 Calorie Diet. Scroll down to the bottom of the page and you will find 2 week long sample diets for 1200 calories that can be modified to fit 1500 calories. I have a third week long menu plan that includes frozen entrees for supper for busy people on the go that I need to add to the list on this page.
For help with determining your water needs I recommend reading: Water, Weight and Women.
Any more questions?
Hope this helps!
(Do take a look at my articles page. The link is on the menu bar on the top of each page on this site. You’ll find lots of helpful information.)
Lori
Hello. I’m 15, and I’d like to lose 132 pounds in like 1 year and 6 months.
I’m starting an 1500 calorie intake plan, but I don’t know how to start.
Any suggestions?:)
Oh! I forgot. I have PCOS.
Hello Deanna,
Your goal of losing 132 pounds in 1 year and 6 months is very reasonable. And choosing a healthy well-balanced diet plan such as the one I offer here is a good choice. However, given that you have PCOS it is very important that you work with medical professionals to get the best guidance you can receive. Do you have a medical doctor or dietitian you can talk with about your diet needs?
As I’m sure you already know, PCOS is a complicated medical condition that can slow your metabolism and cause you to gain weight. There are many different factors that can lead to the development of PCOS. Eating a nutritious diet with an appropriate number of calories should make a difference. But there are many other issues that need to be addressed. This goes beyond my expertise as a Nutritionist, so I encourage you to talk with your doctor.
I wish you the very best in getting the help you need and deserve. With the right kind of support and help you can lose the weight and be healthier!
Lori
I’ve been on the 1500 calorie diet for 5 months and i lost almost 80 pounds what I do is drink atleast a liter or maybe 2liters of water everyday and I add apple cider vinegar with it. It makes me feel more energized and I walk for 30 minutes in the morning. I’m not at my goal yet but I am so thankful for this diet plan and I plan to keep living a healthy life.
Hi Maurisha,
Wow! A loss of almost 80 pounds is impressive. Good for you! Thanks for sharing your story and the tip. I’ll have to give the water with a little apple cider vinegar a try.
If this diet plan has been a help, I’m very glad. Let me know if you ever have any questions.
I wish you the best in reaching your goal weight! (I’m sure you will. You seem to be very motivated!)
Lori
Wow that’s amazing. You’ve just inspired me to go back to the 1500 calorie diet. What type of foods do you eat? And is there any advice you can give me?
I am 37 and had my second baby 3 months ago. I had a very hard, high risk pregnancy and had to have a c-section 3 weeks early. I also had my tubes tied during the c-section. I gained 48 pounds during that pregnancy and only lost 25 with the birth. My fasting sugar is still a little high and my cholesterol is high. I have been following a 1500 calorie diet for 2 1/2 weeks. I also cut out all white bread, white sugar, white rice, etc. I only eat whole grains and have been eating my veggies (not big on fruit). I only drink water and a ton of it. I lost 7 pounds in the first 8 days – all of which was water weight I am sure. But the scale has not budged since. I am not exercising much yet as I also have plantar fasciitis. But with a weight of 258, shouldn’t the scale be moving with just the new diet? Could it be from getting my tubes tied or just hormonal? I know I just started, but I am already getting frustrated.
Hello Dawn,
Thank you for your patience in getting a response. You have an excellent question!
I don’t have enough information about your situation to tell you exactly what is happening with your weight loss but I have some questions for you and then some suggestions that might help. You are clearly making some good choices with your diet. I’m pleased to hear you are eating ONLY whole grains. In that sense you are doing better than me! (I eat whole grains as often as I can.)
So, otherwise, with the exception of fruit, is your overall diet healthy and nutritionally balanced such as the plan I provide on this page? Your efforts to lose weight will work best in the short term AND the long term when you are giving your body the nutritional balance it needs. Have you had an opportunity to tally your calorie intake for a minimum of 2-3 days to check that you are actually taking in only 1500 calories? (With a baby and another small child to care for, I’m sure you have little to no time to do this. However, I also know that all too often we consume more calories than we think, including me!) Given the information you have provided me, I believe you are likely doing well with your nutritional balance and caloric intake.
My belief is that you are right, most if not all, of the pounds you lost in the first 8 days was water. Because there are many reasons why water weight fluctuates from day to day, my guess is that you are in fact losing some fat/lean body mass as well but the water weight fluctuations are masking that loss.
That means you may have continued to lose fat past the first 8 days BUT your body put back on some of the water weight it had lost in the first 8 days so the scale would not show this loss. You may want to consider getting a body fat scale to get a better sense of the changes in your body composition. See my article Body Fat Scales. The weight loss that matters most is fat loss.
I would encourage you to keep on going with your healthy diet. Yes, it can be very frustrating! Please don’t give up yet. I believe you will see the bathroom scale budge if you stick with a healthy portion-controlled diet.
I’m sorry to hear you have plantar fasciitis! That has to be making things even harder for you. Hopefully, you will get better soon and someday be able to add exercise to your weight loss efforts.
Your hormones could be influencing your progress. But I would give a healthy low calorie diet more time before you decide to explore that possibility with your physician.
Let me know if you have more questions!
Hang in there. Don’t give up. I wish you the best!
Lori
Thanks for responding. The scale was down .5 today. I guess that is better than nothing. I will give you an example of typical day on my diet. I know I need to get more veggies and some fruit in, but what else would you recommend. (I tend to be pretty picky)
B: 2 eggs scrambled (no milk and just non-stick spray) with about 1/8 cup of shredded cheese, 2 slices of light whole grain toast with a Tbsp of margarine.
S: 1/2 cup fat free cottage cheese and green peppers
L: 6 oz. of canned chix (rinsed 3 times to reduce sodium) with 2 Tbsp of light mayo, celery and Mrs. Dash chipotle seasoning. I eat this with multigrain Wheat Thins (1 – 2 servings depending on my hunger). I also have some cucumbers.
D: About 5 oz. of leaner meat (I do not typically measure, but I am not a huge meat eater, so I have always eaten smaller portions of meat). However I usually cook the meat in a little olive oil with seasonings. With that I have 1 cup brown rice with spray butter and salt, and veggies (green beans, cauliflower, etc.) also with spray butter and salt.
That’s it. I do not snack and I only drink water. Once in a great while I will have a cup of skim milk with breakfast. Am I sabotaging myself with this diet somehow? It is so much healthier than I used to eat, maybe my body is just in shock. Also, my doctor prescribed Adipex for me to help with hunger while I am dieting, but I am going to quit taking that once this month’s prescription is gone because I do not feel it is doing enough to keep taking it. So, any other suggestions?
Thanks,
Dawn
Dawn,
I’m glad to hear you are starting to see the bathroom scale weight change in your favor. Just be prepared to see variable weights as your water weight shifts from day to day. As long as the overall trend is toward a lower weight you’ll know you’re making progress.
The example you shared of your meals and snacks show me that you are making good choices. It’s good to know you are choosing lean meats, low fat dairy, whole grains, and low calorie vegetables. Without know “exactly” what and how much you are eating I can’t assess the calorie intake but it seems to be right on target.
As for reducing your hunger, the suggestion I would make is to consider including veggies and some fruit with high fiber along with a little more whole grains also high in fiber. For examples, you may want to read some of the articles I have listed on my articles page that cover which fruits and vegetables to eat in each season of the year for the most fiber. Do you like berries? (The link to the articles page is on the menu bar on the top of each page.)
No, I do not think you are sabotaging yourself with your diet. Just keep checking back with this website for more tips and suggestions on healthy low calorie eating. You may be somewhat picky with your food choices but over time you can experiment little by little with adding more healthy choices to make your diet as well balanced and nutritious as possible and TASTY! Healthy good food does not have to taste bad!
Keep on going. You can do it!
Lori
Hi I need help on weightloss where do I start someone please HELP
Lisa,
The way to get started is to do whatever you can to BEGIN eating a healthier diet and paying attention to portion size and calories. The diet outline I have provided for you on this page will give you a basic guideline but don’t worry about getting it exactly right every day. Just do the best you can to get a variety of foods in the proper proportion.
Eating healthy carbohydrates will provide you with the energy you need along with important nutrients to keep your blood sugar stable and prevent hunger and cravings. Get healthy carbohydrates from whole grains, beans (legumes such as black beans and pinto beans), starchy vegetables (such as corn) and fruit. Many of these foods will also provide you with a good source of dietary fiber that can help fill you up without overdoing the calories.
Protein keeps you healthy by building new cells and tissues. It also helps to fill you up and keep you feeling satisfied from one meal or snack to the next. Good sources of protein include fish, poultry, lean meat, small portions of reduced fat cheese, legumes, and eggs.
Healthy fat is another source of energy and carries important vitamins that you won’t get from other foods. Sources of healthy fat include olive oil, canola oil, avocado, nuts, seeds, and nut butters. You NEED some fat in your diet. Just be careful how much you get because it is a concentrated source of calories.
Lisa, I will be writing an easy to follow guideline for getting started with a diet very soon. I have been much busier than usual because I am getting my house ready to sell. It’s been a lot of work! So my apologies for not having the guide written up and available yet. Just know there are many people who have asked me for this information and I will get to it as soon as I can.
I wish you the best of luck in following a healthy diet. Don’t hesitate to ask me more questions if you have any.
Lori
Hello,
I have spent quite a bit of time poking around your site recently and finally decided to post a couple of questions
First off, some background: I am 5’6″ and 31 years old. I was recently on the Medifast 5+1 diet plan, which I loved and worked very well for me. It had me eating 6 times a day (5 pre-made Medifast meals + 1 “LeanNGreen” homemade meal). I was eating about 1100-1200 calories a day, with lots of vitamins, nutrients, protein & fiber. It was low fat, low carb, fairly low glycemic and formulated to avoid losing muscle. I ended up having to stop the program because something in it was causing me to have stomach problems. I want to continue the weight loss (without muscle loss), but I am looking to put together a program on my own that has a similar nutritional make-up. To that end I have been doing a lot of research and have found your site very useful.
So, here are my questions:
#1. I am debating whether to try the 1200 calorie diet, or the 1500. I did a quick BMR estimate based on my weight when I started the Medifast a while ago, just to get an idea and it was something like 1860. I don’t weigh myself as I still have a lot of muscle mass from when I was very active (my goal is not a specific weight, but rather a size), I take measurements every couple weeks instead, so I do not know my current weight. I think I am leaning towards the 1500 calorie diet to start with and see how it goes. Any thoughts?
#2. I want to modify the recommended servings for the diets that you have posted to eliminate the dairy and any sweets. How will that change the nutritional make-up of the diet and what should I add or increase to make up the difference?
#3. I have recently read a lot of research that says eating a serving (about 1/4 cup) of certain nuts (specifically almonds) every day is very, very good for weight loss (in addition to general health and nutrition), and people who do so tend to lose more and keep it off longer. I would really like to incorporate that into my diet. I would probably spread the serving out over the course of the day. What are your thoughts on this?
#4. I liked your idea of scaling up the caloric intake every 3 days to help avoid hitting a plateau. My current thought is the 1500 calorie diet and scaling to 1800? Also, what should I be adding or increasing to get those extra calories? Would it work if I did it once a week? Every 3 days seems like a lot
I am used to eating smaller “meals” throughout the day, every 2-3 hours, so I am trying to keep with that now, but have them be as balanced as possible. For example I might eat something like: 1/4 serving of fruit, some celery & carrots, and 1/4 serving of almonds as a snack. I want to limit myself to only 2 servings of fruit a day as I am paranoid about eating too many sugars and I tend to spread them out over the day.
Of course, any other suggestions you have would be wonderful
Thanks again for the great site
Hi Katherine,
I can see you have spent a considerable amount of time doing research and thinking through your plan for weight loss. That’s great! I’ll do my best to answer your questions, however, without knowing your current weight or BMR I can only give you suggestions that may or may not fit your situation.
1. Given your previous estimation of BMR as 1860, your best bet would be to go with a 1500 calorie diet and not the 1200. However, unless you have lost a considerable amount of weight and possibly some muscle mass since that estimate, the 1500 calorie diet may not be enough calories for you either. Given that you are interested and willing to do some calorie cycling hopefully that will keep your metabolism from slowing down.
2. As for modifying the servings in the diet plan, eliminating sweets is fine. I’m not that big on sweets myself but it is in the plan for those who want just a little.
Dairy is not for everyone. Many people around the world do not handle dairy well. On the other hand, you are wise to question how the nutritional composition of the diet changes by eliminating dairy.
My recommendation for this plan is to suggest you substitute dairy with dairy alternatives such as soy milk, almond milk, or a variety of non-dairy cheeses or yogurt. Dairy is an important source of protein, calcium, and certain B vitamins. You can get plenty of protein and to some extent B vitamins from other foods. But it isn’t easy to get enough calcium. Many non-dairy substitutes are fortified with calcium and other nutrients.
What may be even more important is making sure you are getting enough Vitamin D. For many if not most Americans that means getting plenty of sunshine to allow your body to make its own vitamin D or taking a supplement. Dairy foods are often fortified with vitamin D; even so, these products typically do not provide enough for most people.
You may want to read an excellent article written by a dietitian that covers the nutrition issues related to choosing non-dairy milk and other products. (See: An updated guide to soy, rice, nut, and other non-dairy milks by Stephanie Gall, MS, RD)
3. Nuts are excellent for general health and nutrition. Yes, they may be good for weight loss. From my own personal experience I can say that nuts (particularly almonds and walnuts) help to keep my cholesterol levels down and may contribute to helping me manage my weight more easily than other people. There is some preliminary research to support that conclusion. But we need more research. It can take many years to get a complete sense of how individual foods or dietary components influence human health. I look forward to seeing what we learn in the coming 5-10 years!
My feeling is that if it seems to work for you then by all means go with it. A handful of nuts a day certainly won’t hurt and will more than likely help to keep you feeling satisfied and well-nourished.
4. Yes, if you go with the 1500 calorie diet I would say scaling up to 1800 every so often would be a good choice. Doing it once a week may be fine. We each differ so much that it is tough to say what will for best for you.
If you find you are losing weight in a steady way then the cycling isn’t as important. On the other hand, if it slows down considerably you may need to do the calorie cycling more often. Because the majority of us don’t have access to the sophisticated calorie assessment tools (both for consumption and calorie burning) present in laboratory settings, we have to do some experimentation to see what works and what doesn’t.
As for what you should add for the additional calories, that is totally up to you. If you are following the 1500 calorie diet as I have outlined (with alternatives/substitutes for the dairy) then you should be getting most of the nutrients you need each day. So you are free to have a second serving of one or more dishes or something else of your own choosing as long as you keep the calories to approximately 300 or so.
5. If you limit your fruit intake to just 2 a day, I would then encourage you to fill up on low calorie vegetables. Also, please believe me when I say that the sugars in fruit are handled differently in the body from the added sugars we get in commercially prepared foods and what is all too easily derived from refined carbohydrates. The benefits of getting plenty of fruits and vegetables in your diet are huge!
If you have issues with being diabetic or pre-diabetic then I would consult with your physician or a dietitian.
I applaud you for recognizing and understanding that by having more muscle mass than the average, the significance of your weight is different from someone who has less muscle mass. I also like that you are taking measurements every couple of weeks or so to track changes instead of using weight scales.
I wish we had a better way to easily and accurately assess body fat than the current body fat monitors/body fat scales. I do use one but it is not for everyone.
Please don’t hesitate to get back with me if you have more questions. Good luck with your weight loss plan.
Lori
Lori!
Thank you for this website. I have gained 30 pounds since last November. We have been going thru so much with this bleep bleep economy, and I have just lost my focus! I am going to follow the 1500 calorie plan for awhile, and then try the 1200 plan! Again Thanks!
Thanks Lisa! The economy has been awful. I honestly don’t know how some people are managing and I sincerely hope things improve for everyone! Cutting back on calories is hard enough without the added financial struggles. Please don’t hesitate to ask any question you might have that might help you achieve your goal. I am open to providing whatever assistance I can in the way of personal answers, articles, resources, and product reviews. I wish you the very best!
Hi Lori,
I had a chance to read up on the 1500 cal diet.
I am 5’7 and weigh 263 lbs. I don’t exercise much as I am still recovering from the brain surgery. I really want to lose. Do you think the 1500 cal is better for getting healthy results than the 1200 cal plan? I know this sounds terrible, but I am awful with numbers and even with the calculators have a difficult time understanding. Also, the calorie increases that were mentioned every few days, would you also recommend that as well for someone like myself? I plan to read through lots more articles as well. I am cutting portions, increasing veggies/fruits, and drinking water rather than soda. I plan to start exercise via the Wii soon and right now am focusing on being more active in my housework and around the office. I sincerely appreciate your site and your articles! This is wonderful.
Hi Christy,
I’m so glad you found your way to my website. I have so much more information here than on Facebook, however, Facebook provides a much easier way to communicate with a group of people.
First of all I’m so glad you have spent some time reading about the 1500 calorie diet plan and related articles. There is a lot of information packed in this site. I need to update the articles list and more for easier access!
Yes, I believe 1500 calories would be a much better choice for you and your best bet is most likely more than that (possibly 1800+). Have you had a chance to read How many calories a day do I need? ? That article should give you a better sense of how to go about determining your best numbers. (There is a easy to use calculator that will help you out but don’t hesitate to ask questions if you are still unsure.)
Increasing your caloric intake by a little every few days or so can be helpful for a number of reasons. It makes the lower calorie intake a little easier to follow when you know you get a break every so often and it may help to avoid metabolic slowdowns. Eating a healthy well-balanced diet is key to both short term and long term weight loss success. I’m so glad you are also increasing your physical activity wherever and whenever you can. It does make a difference.
You can succeed Christy. I’m here for you along with lots of other great resources that I talk about in my articles.
Lori
(I really need to post an 1800 calorie version of my diet plans! Also, please keep in mind that I can only provide you with suggestions. You do need to keep your doctor informed about your diet and health as he/she is responsible for your care!)
Hello Lori,
Sorry for the last comment.
Anyways, I am a 16 year old that is over weight and need to lose all of this before I leave high school, according to my doctor. I have to lose 100 pounds. And it is quite hard to lose all of this when your family doesn’t help. And everything at school is oh so fattening. I’ve been on a lot of diets and gave in really easy because there was no on there to support me. So it is going to be hard to get all of the servings needed and the right meals that are needed into my day. right now, I am writing down how many calories I eat per day and do a little exercise. But I am feeling that I am not doing anything right and not losing any weight. I mean I know it has only been 5 days from when I started. But, I would think you would feel a little of change, right?
I just need a lot of help right now.
Hi Daniella,
I just now checked my email and found your comment. You DO have a tough situation. Daniella, I’d like to give you the best response I can and I need to go make dinner for my family now so I will get back with you later tonight or tomorrow. I just want you to know that I am thinking about you. I am glad you checked my site and let me know a little about your struggles. I will give you my thoughts with respect to things you might do to as soon as I can.
Take care,
Lori
Back again, Daniella. Thanks for being patient.
I understand your doctor’s concern about your weight and the need for you to lose a substantial number of pounds to improve your health. However, it bothers me that he or she has given you a directive to lose 100 pounds in just a couple of years or so without giving you more support and help.
Did your doctor provide you with any guidelines or information about possible local support groups? Did he/she suggest you follow a 1500 calorie diet plan? If so, I believe my plan is a good choice because it will provide you with a way to introduce healthy low calorie foods into your diet. However, as you pointed out, at 16 your food choices are strongly influenced by your family and school.
Do you like to learn Daniella? Because if you do I would strongly encourage you to learn everything you can about healthy foods, nutrition, and calories. You see knowledge is power. But you want to learn from people you can trust. Most of the information about weight loss online and elsewhere is written by people who don’t know what they are talking about. I would encourage you to learn what you can from qualified Nutritionists and Dietitians. (I have a bachelor’s and master’s degree in Human Nutrition from an accredited university.) There are other professionals who can be very helpful also, but for now I want to keep it simple.
Have you watched any of the series for The Biggest Loser? Most people cannot lose weight quickly and in a healthy manner as they do on that show. Who can exercise 4-6 hours a day or have medical supervision to make sure they don’t get harmed? That’s what I don’t like about the program. However, there is something very important to learn. The trainers teach the participants the importance of not only eating healthy food and exercising, they also teach the need to have an important reason for wanting to lose the weight. Do YOU want to lose the weight as much as your doctor wants you to?
It is hard to lose weight and yes, it is frustrating when the weight doesn’t come off quickly. However, weight is gained slowly and it must likewise come off slowly unless you are a participant on The Biggest Loser and you have all the coaching and support you need.
Right now, keeping track of your calorie count is the most important thing you can do to lose weight. Eat healthy food whenever and wherever you can but first and foremost keep track of those calories until you are comfortable knowing how much you are consuming. Eating healthy matters but it is possible to overeat healthy foods just as much as unhealthy food so become as knowledgeable as you can about the calorie count of different foods.
I’m glad you are exercising a little. Can you find ways to exercise more? For example, if you are not walking to and from school would it be possible to start doing that? Or do you live somewhere you could bike?
I have a lot of articles on this website that can teach you more about calories, weight loss, healthy food, and nutrition. You can also learn about ways to feel satisfied when eating less and how to deal with cravings.
My suggestion is for you to just do what you can as you can and never give up on yourself! Keep your doctor informed about your choices. He/she is in charge and I’m here to help. Don’t hesitate to ask if you have more questions.
Daniella, you matter!
Lori
Hello Lori, again.
Thank you oh so much for the information.
But, no, my doctor hasn’t told me any plans. My mother and I have asked. I mean, for years we have tried sooo hard to get this weight off of me with different things. My mom asked my doctor if he can put me on appitizer suppresents (spell check) And well, I can’t. I have to put this diet around having high blood pressure and a thiroid disease. And those two things, I got from being over weight for so long. Today I exercised for 20 to almost 30 minutes a day. I am one of those people who can’t do things for the longest time because I get off track. But today is the 9th day of doing the calorie thing. And I may sound like an under achiever when I say this, but, this is the longest diet I have been on. It’s hard to eat all those recommended healthy foods. My parents are those kind of parents that don’t have much money, so we pay our bills and barely have any left for groceries. So what we have isn’t all that great. But, I have been trying to portion my foods even if they aren’t all that healthy. The person who gave me this idea of writing down the calories and exercising is my best friend, jessica. She is as well doing the same. She eats healthy, sometimes fattening because she is in the same postion as me. And she has little exercises to do every night. and it’s been two months and she has lost 40 pounds. Which I am hopeing what she is doing will help me as well. But what I am feared of is if I am doing everything wrong since I am doing all of this on my own, you know?
At the beginning of January, my mother is taking me to a nutritionist and dietist(if that’s what you call them) to help me lose this weight. Because this weight isn’t only because I am over weight it is as well harming my health even if I am healthyish.
What I hate about mondays are that it’s the day of the week that I am more hungry, because i don’t get enough food through the weekend because as I said, we don’t have much food here. I would like to learn a LOT about what I may eat and what I may not eat, how to exercise and what to do to exercise, what I can do in my spare time to help me get this weight off of me, and what I may do to help me not want to eat when I am not supposed to. And as well help me eat less and make me know that I am full.
Please help me!
Daniella.
Daniella,
I’m glad you have a good friend who is also doing what she can to lose weight. Yes, eating healthy low calorie foods is best but watching your portions even when the food isn’t the healthiest will still help! Yes, writing down the calories you eat and exercising will make a big difference!
You can learn more about healthy eating by reading and learning online. Click on the articles link on the menu bar at the top of each page on my website. Take a look at the different articles I have listed. If you can make the time, see if you can read one article each day or if that’s too much read 2 or 3 each week.
When you don’t understand something or you have a question leave me a comment at the end of the article. I will do my best to answer your question!
You can learn a lot and I am here to help you,
Lori
I’m glad you will be visiting with a Nutritionist or Dietitian in January.
Hey Lori,
I thank you oh soooo much for helping me. I am sure to come to you when i need help.
Thank you for everything. And you can count on me to reading your articles.
And you can count on me to leaving comments because I am sure i will have a lot of questions.
Thank you oh so much, again!!
Daniella.
Daniella,
One last thing. I wanted to share that not all of my articles will be helpful for you and your situation. Some will be more helpful than others. As you might imagine I created this site for adult women who are out on their own.
However, you’re not that far off from being an adult also so whatever you learn now may help someday in the near future if not now.
Other websites you can trust for accurate information about weight loss and nutrition include WebMD and some of the writers with appropriate training/credentials on About.com, Suite101, iVillage,and Livestrong.
I look forward to hearing more from you when you leave comments on the article pages.
Wishing you the best,
Lori
Lori,
Thank you once again.
I know that all of these articles and all aren’t ment for kids my age. But, they are my only choice, you know?
Thanks for all the help.
Daniella.
I am 38, 5’8″ and 225 lbs I had a full hysterectomy when I was 29 after having 4 children and my thyroid is non-functioning. I do heavy workouts at least 5 times a week. This includes 1 hour of cardio and 1 hour of weight training. I have been following a 1500 calorie diet for over a year and am still not loosing any weight not even a pound. If I don’t workout I will gain 5 lbs in a matter of 2 days.
I don’t know what to do. I go to the doctor and they tell me I need to loose weight and look at me like I’m not even trying.The doctor says all my blood work is fine and I need to just try harder. It’s really hard not to give up. I have tried increasing my workouts to 7 days a week but the only thing that happens is massive fatigue. I really don’t know what to do…any ideas?
Hi Rebecca,
You seem to be struggling with some complex hormonal issues. I wish I were an Endocrinologist so that I might have a more thorough understanding of how that works. Is your doctor an Endocrinologist?
The influence of hormones on weight management is huge. I don’t have the training or knowledge to help you with that, however, I do know that eating as healthy and well-balanced a diet as possible will likely help and not hurt your situation. Also, given that you seem to be so highly committed to your exercise regime and doing what it takes to lose weight, my guess is that you have followed a 1500 calorie diet very closely.
I say this because there are many people who claim to be eating a certain number of calories but on closer inspection it turns out that they are consuming far more (or less in some instances).
My belief is that you are not getting enough calories! Given your current weight and the amount of time you spend exercising I would encourage you to increase your caloric intake for a while. I think your body is in starvation mode and therefore it is holding on to every calorie it can get. If you increase your caloric intake for a while you will hopefully begin to lose weight again.
I wrote a series of articles on metabolism that I think would be helpful for you to read. Your health situation is more complicated that what I cover in these articles but I think it will still be helpful. Take a look at the 2nd article in the series in particular: How Many Calories Per Day Do I Need In addition to those articles you may want to read my 2 part articles set on Overcoming a Weight Loss Plateau .
I hope this helps! Let me know if you have more questions.
Lori
Thank you no my doctor is not an Endocrinologist but I will check into seeing one.
I am committed to the diet I write down everything I eat and closely monitor my daily intake. I will try to increase my intake and see if that makes a difference. Thank you for the advice.
Hi Lori. Just wanted to say that I started the 1500 plan and took your advice. I changed my exercise from 3 days a week to 5-6. Hiking and/or walking 30-60 min and added light weightlifting. In the first 6 days I lost 2 lbs. Hard to do for a 52 year old beginning menopause. Your “diet” is easy to follow and plan. I track my calories on a website. So far so good. Hoping to lose a total of 10 by Feb 18 and go from there. Thanks!
Thanks for getting back with me Kathy! Sounds like you are doing very well. I’m so glad to learn it is working for you. Yes, it can be challenging to do what it takes to lose weight at age 52 beginning menopause. But I know it works. I’m 56 and I managed to lose some weight while transitioning from peri-menopause to menopause and beyond. (Now if I could just get rid of the hot flashes!)
If you get a chance, do let me know how you are doing from time to time. Did I ask you already if you are on Facebook? I’m trying to gather a group of people to support one another there.
1200 Calorie Diet
1500 Calorie Diet
Good luck!
Lori
Hi,
I am 34 (2weeks short of 35), I am currently 259 and 5’11. I just had my last child 10 months ago (that make 4 kids in the las 6 years). With my first child the weight came off sooo fast. My healthy weight is about 198 (according to my physician) – i have a muscular/large build. I started the 1500 cal diet a week ago and have lost 8.2 pounds – but I feel like I am thinking about food all the time. Planning out my calories and feeling hungry… is this normal? Will it just take my body a while to get used to this plan and adjust? I have taken an electrode based test and it stated that my BMR was in the 24oo’s – so is it possible that I am taking to low? I play tennis 4-5 times a week and started a running program but my reconstructed ankle (injured training for triathlon between children 3-4) is causing me a bit of a delay in that area.
I am starting RN program in Aug and between the stress of that and 4 children I want to be sure my body is in tune.
Any advise would be greatly appreciated.
Heather
Hi Heather,
Did your physician suggest 1200 calories for you? No, I would say that’s not enough, which is why you are thinking about food all the time!
You seem to have a BMR (basal metabolic rate) of about 1940 calories. That figure may actually be an underestimate because you have a muscular build. You may want to read my articles How Many Calories Per Day Do I Need and Basal Metabolism: Why BMR is a BFD to learn more about why it’s not a good idea to consume fewer calories than your BMR even on a weight loss diet.
You are also an active person! The tennis 4-5 times a week (and keeping up with 4 kids!) increases your caloric needs and compounds your hunger on a 1500 calorie diet. Because you are exercising 4-5 days a week you can multiply your BMR times a factor of 1.55 (at minimum.) What that means is that you have a need for at least 3000 calories a day just to maintain your current weight. (If you were not doing any formal exercise you would need between 2300-2400 calories to maintain.)
So, I would suggest that you not reduce your caloric intake to less than 2,000 calories a day even on a weight loss diet. That’s still on the low side considering your exercise. If you feel well on 2000 calories and you’re not thinking about food all the time that’s good! Do be sure to get enough protein especially for breakfast and plenty of low calorie, high fiber foods throughout the day to fill you up.
Assuming you need about 3,000 calories to maintain your current weight, you could begin to lose a minimum of 2 pounds a week by reducing your calorie intake to 2,000. A slow steady loss of 1-2 pounds a week will help you to easily adjust to maintenance mode when you reach 198 pounds.
You could reach your goal weight in 7-8 months or sooner. (When you’ve lost 30 pounds or so you may want to reduce your caloric intake to 1800 calories to speed things up.)
Good luck! Let me know if you have more questions. (Stay in touch with your physician. He or she is in charge.)
Lori
Hi, I am almost 41 years old, 5’1″ and weigh 263 lbs.. ugh!! I have always been “chubby” When I was in high school I took aerobics and dance for my first 2 classes of the day. I weighed about 145-150 when I graduated. When I married 9 months after graduation 5 weighed about 155-160 lbs and my wedding dress was a size 10 pretty snug though. My husband is a very large man. and he doesn’t care how I look he loves me and always finds me attractive. I have 2 grown children. We live in a travel trailer and I am new to the area and have no friends. I get bored out of my skull and right now I am fighting a sore ankle. I can’t walk for more than about 10 mins then its swells up and hurts like the dickens. I know the whole diet routine, take in less calories than you burn off. and then you will lose weight. But since I have gotten out of school I haven’t excersised much at all. My hubby swears that he will diet with me but then he gets mad or depressed and buys junk food. The last thing was a tub of cookie dough from Costco!!! I think we both need to be on anti-depressants. I tried prozac but stopped because of the side effects, not being able to have an orgasm, I enjoy sex and would get turned on and I would be frustrated at the end. ( I hope that it is ok that I talk about this. ) I like to prozac because it did suppress my appetite. Anyway I just wanted to give you good info so maybe you can help me. Thanks, Tracy
Hi Tracy,
You do have a difficult situation. Weight loss is a challenge and especially so the more you need to lose. Not being able to walk long makes it worse.
I can’t comment on the value of medication, prozac or otherwise. You need to talk with your physician about that.
Have you ever watched show The Biggest Loser? I watched a few shows some time ago and they made me wince. That is, I felt as though the trainers were too hard on people. More recently, I’ve actually watched two complete seasons. And I learned something important from the participants NOT the trainers.
When you are wanting to achieve a goal, no matter how challenging that goal might be you have to want it so badly it hurts. Now I’m not referring to physical pain. I am talking about desire.
There are people who overcome the odds and lose a tremendous amount of weight without being on The Biggest Loser. What it takes is learning as much as you can about eating a healthy diet, watching portion size, getting more physical activity any way you possibly can, getting support from family and friends, etc.
I have never had to experience what you feel. And I have no idea if I could do what it takes to make the kind of diet and lifestyle changes that would be necessary.
You and your husband need to dig deep and find a reason to follow through on a weight loss journey. You need to want it badly! Watch a few shows of The Biggest Loser and you will see what I mean.
If you find that burning desire. Then you need to work on changing your environment to support your goal.
Does this make sense?
Lori
Hello, thank you for providing this great tool for low calories etc. But I’m feeling very down since I have been doing lots of cardio and monitoring my food intake for the past 4 months and i still see no results. I eat a lot of veggies and fruits; and i stay away from fried foods and fast foods as well.
I have changed my routines and I do circuit training with weights. But no results
I weigh 160 and my goal is 140. Please help me. Thank you.
Hello Jacquelina,
Your experience must be very frustrating! I’ve experienced something like that so I know what it can be like. Although I don’t have enough information about you to be sure, I’m guessing that your weight loss range may be very narrow. So unless you hit it just right you won’t see results. This is typically the situation for someone who is struggling to lose those last few pounds. It can seem like they won’t come off no matter what!
However, with 20 pounds to lose, it would seem like there is more going on. You may have hit a weight loss plateau. Are you getting enough calories? Reducing your calorie intake too low can cause your body to react as if you were starving and hold on to every calorie it can get. I’ve written a couple of in depth articles about weight loss plateaus if you’d like to learn more. (Just click on the articles link on the menu bar and scroll down.)
Another question to ask is whether or not your weight loss goal is realistic. Without knowing your height and age as well as your current weight I can’t tell. You might already be at a healthy weight and your body is fighting you to hold it there. Given that you have been eating a healthy diet and you are doing weight lifting, your body composition may have changed for the better even though the weight scales have not budged. Do you look or feel better? Do your clothes fit better? You may have gained muscle as you lost fat and muscle weighs more than fat. But muscle firms and tones so it’s well worth it.
Tell me more and maybe I can help you.
Hi Lori
Im a 15 your old girl who is 5’9 and 170 pounds, i want to lose some weight. I am wanting to start your 1500 calorie diet or 1200 calorie diet and i dont know which one to choose. I work out regularly, dancing four days a week, skiing and gym everyday and i eat fairly heathy but i can never seem to lose weight.
I realize that most of the people leaving comments on your site are probably older then me, but i was hoping your could give me some advice on what to do. Im stuck.
Thanks
Hi Leigh,
My estimate suggests you may have a basal metabolic rate of slightly over 1600 calories a day. That doesn’t surprise me because you probably have a high metabolic rate. That’s good.
I believe you have a high BMR because you are young, tall, and very active!
Having an idea of your metabolic rate is important because it may be key to achieving weight loss. Have you had an opportunity to track the number of calories you consume on an average day? Could you do that for me? It would be best if you tracked 3 days and a range of days would be better. For example you might track your calories on a school day M-Thursday, then track again on Friday, and one day over the weekend. The reason for choosing these days is that most people eat differently during the week then they do on Friday or the weekend.
Once I have a better understanding of what you are eating on an average day in terms of calories I could help you get a better sense of why it is hard to lose weight.
I hope I hear back from you! Most people don’t get back with me when I ask questions. It’s hard to help if I don’t have enough information.
Stay active and continue to eat healthy!
Hi Lori,
Im 22 years old and since i gained alot of weight from college beginning years im having a hard time losing it. I like to eat to feel satisfied but i dont want to lower my calorie intake. Im 5’2 1/2 and weight 194 now. What should I do? Is it possible for me to achieve weight lost with your 1,500 calorie diet plan.
Hi Stephanie,
Weight loss can be very difficult. Sorry to hear you are having a hard time. If you are motivated and willing to assess your current diet, make changes, and become active (or more active than you are now), you can lose the weight.
My quick assessment suggests that you have a basal metabolic rate (BMR) of approximately 1680. Although you are shorter like me, at the moment you have a higher BMR because of your current weight and the fact that you are much younger. That’s actually good.
I would suggest you track your caloric intake for at least a few days to get a sense of what you are currently eating with respect to both calories and nutrition. This will give you a better idea of what you need to change. Then begin following the 1500 calorie diet plan. I would encourage you to eat an additional 100-200 calories over and above the 1500 and somewhat more if you begin to do formal exercise to keep your body from thinking you are starving!
Are you on Facebook? Join us there for more support and to keep learning about what you can do to achieve your weight loss goal. Just click the link on the Join us on Facebook notice on every page of this website.
Also, don’t hesitate to ask me more questions!
Wishing you the best,
Lori
Next Comments →
Comments on this entry are closed.
{ 2 trackbacks }