In this article, we will share with you the products in the 21-day fix meal plan 1500 calories list so you can create your meals accordingly, considering your tastes.
With this list, you can consume the foods you like and lose weight comfortably.
All About the 21 Day Fix Meal Plan 1500 Calories
Calories are the nutritional value of the foods we eat and drink. Some foods increase their caloric value with improper cooking and unbalanced consumption.
If there is a large gap between the calories taken into the body and the energy burned, weight gain occurs, and vice versa.
When we equalize these, we can maintain our current weight and continue to eat healthily.
In this respect, when we limit the daily calorie intake to 1500-2000 and increase physical activity, it is possible to lose weight.
First of all, let’s start with the cooking. We cannot reduce our calorie intake by cooking food with oil. Cooking should be in the oven with very little oil or boiled.
We should limit the use of oil and use extra virgin olive oil, coconut oil, and avocado oil, which we call healthy oils.
These oils are also called vegetable oils. Butter should also be used in cooking as little as possible.
Carbohydrates alone do not cause weight gain as is commonly thought. Wrong and excessive carbohydrate intake causes weight gain.
The right carbohydrate in the diet increases muscle weight. What we call the right carbohydrates are legumes, whole-grain bread and sourdough bread that are fermented for a long time.
In addition, fruits are also a source of carbohydrates. Three slices of whole-grain bread in three main meals a day and fruit in one snack.
Our metabolism slows down in the evening, and our body gets tired of consumption during the day and goes to rest. In this regard, you should finish your last meal after 07:00 p.m.
Never skip meals. With the help of a dietician, you can adjust the number of snacks, but if a heavy meal is to be eaten, it should be at lunch, not dinner.
21 Day Fix Meal Plan 1500 Calories
In the morning, you can add a slice of cheese, four or five olives, a slice of whole-grain bread, unsweetened tea or coffee, low-salt cucumber, tomatoes, parsley, lemon or other greens.
You don’t have to eat all of these at once. If you have breakfast around 09.00 am – 10.00 am, take the snack two hours later. You should have at least four hours between each main meal.
You can consume 2 walnuts or 2 nuts and 1 fruit as a snack.
For lunch, you can have a handful of red or white meat in the oven or boiled. You can consume a bowl of low-fat yogurt, non-fat salad, and two slices of whole-grain bread.
The salad must be lean. Every portion of oil you put in a salad makes it a vegetable dish instead of a salad.
You can make the second snack with coffee with milk or unsweetened coffee as well as dried fruits such as apricot and dried fig.
For dinner, you can consume seven or eight tablespoons of vegetable dishes, five or six tablespoons of cooked cracked wheat and lean salad before 07:00 pm.
If you do not eat cracked wheat, you can consume a slice of bread. If you do not want to eat bread, you can consume a bowl of soup.
During this diet, you should drink at least two liters of water a day. The water you drink should be one liter for every 35 kilos.
Cope With Stress
When you wake up in the morning, drinking lukewarm water with lemon will have a great effect on your weight loss.
You can support a 21-day fix meal plan 1500 calories diet by consuming herbal tea.
You can also apply the exercises for about 1 hour daily. These exercises not only help you lose weight but also help you cope with stress.
You can use different methods, such as meditation, yoga, and outdoor walking, to cope with stress.