1500 Calories Diet plan E-Book

Kane Thomas

• Herausgeber: BookRix
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

This eBook includes:

- An introdution to Healthy-Eating

- Healthy-Eating guidelines

- A 1500 kcals diet plan

- Recipes 

This eBook contains everything you need in order to change your diet, your body and your overall health. You will have all the keys to adopt long-lasting habits that will positively change your life and will lead you to a long-lasting and healthy life!

Leseprobe

Kane Thomas

1500 Calories Diet plan

Healthy-Eating version

BookRix GmbH & Co. KG81371 Munich

Introduction

 What is “Healthy-Eating”? Before we jump to the next parts of this eBook, we are going to define this notion. Healthy-Eating means eating a variety of foods giving you the necessary nutrients for your body in order to work properly, maintain a good health, feel great in your mind and body and have energy for your daily life.

These nutrients are split into two parts: the macronutrients, including proteins, carbohydrates and fats, and the micronutrients, including vitamins and minerals. Getting the right ratio of macronutrients and a good amount of micronutrients is essential for overall health, fat-loss or muscle gain.

The macronutrients, unlike the micronutrients, have calories. These calories are a unit for measuring the energy provided by food and also the energy used by the body. The proteins and carbohydrates each have 4 calories/gram and the fats have 9 calories/gram. Eating fewer calories than your TDEE (Total daily energy expenditure, also known as the energy you burn in one day) will result in weight-loss while eating above it will result in weight gain.

A Healthy-Eating diet, when combined with a physically active lifestyle and a healthy weight are the keys to a long-lasting and healthy life.

The Healthy-Eating Guide

 Now that we have defined what is “Healthy-Eating”, we are going to see what are the common guidelines to follow. A Healthy-Eating meal plan includes:

Lots of fruits and vegetables. Better fresh or frozen.Whole foods. Whole foods are all the natural and unprocessed foods.High fibre starchy carbohydrates like potatoes, rice or cereals. Prefer higher fibre or wholegrain varieties such as brown rice or potatoes with their skins on.Limited to no free sugars. They are all the sugars added to foods or drinks by a manufacturer as well as sugars present in honey, syrups, fruit juices and fruit juices concentrates.Limited salt. Generally found in great amounts in manufactured products.Limited to no industrial products. Most of the manufactured products are poor in nutrients and rich in calories leading to nutrient deficiencies and weight gain. Limit them and if you can ban them.Lean meats preferred over fat meats. Also prefer white meats to red meats and eat red meats only 2-3 times per week.More fish and also more oily fish like sardines or mackerel. Aim to eat at least 2 times a week lean fish and at least 1 time per week oily fish. Also prefer small fishes like mackerel because they are less polluted.Limited saturated fat. Saturated fat is found in many foods such as sausages, butter, hard cheese, cream, fatty meats etc… Saturated fat should be consumed in small quantities otherwise it may have negative drawbacks. Prefer unsaturated fats found in fish, avocados, nuts, olive oils, sunflower, soybean and canola.Limited to no trans-fats. These fats don’t have any health benefits and are harmful so they should be very limited and even banned. They are generally present in industrial foods like baked and fried foods, frozen pizzas, biscuits etc…A lot of water to prevent dehydration.Limited to no alcohol. Do not exceed a glass of wine or any other alcohol per day and limit it as much as possible.

Now that we’ve seen the definition of Healthy-Eating and its common guidelines we can now pass to the next part, the meal plan.

The 1500 calories meal plan

The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate.

All the meals are interchangeable. If you don’t like a recipe simply replace it with another recipe from the week.

Each underlined meal has a recipe given in the next part.

If you don’t want snacks, simply eat them at the end of your regular meals or eliminate them in order to cause or increase a calorie-deficit.

Feel free to repeat the meals you particularly enjoyed.

Feel free to drink as many calorie-free beverages like coffee or tea (without sugar!) as you want.

You can change the fruits by similar ones. For example you can replace the apples by pears if you prefer them.

Day 1

Breakfast

2 poached eggs (or fried in a non-stick pan) p.132 slices whole-wheat bread toast1 medium apple

400 calories, 21 grams protein, 44 grams carbohydrates, 13 grams fat

Morning Snack

15 almonds raw

107 calories, 4 grams protein, 2 grams carbohydrates, 9 grams fat

Lunch

Tuna Salad14

365 calories, 28 grams proteins, 41 grams carbohydrates, 8 grams fat

Afternoon Snack

1 medium apple

95 calories, 0.5 grams protein, 21 grams carbohydrates, 0 grams fat

Dinner

Chicken Fajitas15

600 calories, 50 grams protein, 43 grams carbohydrates, 18 grams fat

Daily totals: 1567 calories, 103.5 grams proteins, 151 grams carbohydrates, 48 grams fat

Day 2

Breakfast

Figs and honey porridge16

305 calories, 9 grams protein, 50 grams carbohydrates, 5 grams fat

Morning Snack

1 medium banana