With the growing popularity of healthy living and fitness, it’s becoming more and more difficult for people who are new to weight loss to pick the right diet. With so many fad diets promising a miraculous solution to all of their problems, numerous people choose the wrong approach. They fall victim to those unrealistic, but oh-so-alluring promises, and end up with a short-term result, various negative symptoms of rapid weight loss, and nutritional deficiencies.
To avoid such symptoms and ensure that you are on the right track, you need to stick to a diet that is medically approved and scientifically supported, such as the keto diet. And to make sure that you achieve the desired weight loss results, you also need to create an adequate caloric deficit. That is where a 1500-calorie keto diet comes to play. In this article, you will find out more about this low-carb diet and a proper caloric deficit, and also find out what a 1500-calorie keto diet looks like.
What Is A 1500-Calorie Keto Diet Plan?
Even if you have never tried dieting and don’t know anything about currently popular dietary plans, you have probably heard of keto. If not, then here is your chance to fix that! A keto diet or ketogenic diet is a low-carb, high-fat nutritional plan (16). Its main goal is to make your body enter the state of ketosis, where it uses fat as its primary energy source (13). So, instead of glucose, which comes from carbs, you use ketones, which are produced by your liver using stored fat (4). So, it is only natural that in order to remain in the state of ketosis, you need to restrict your consumption of carbs. According to the Harvard School of Public Health, the macros for a 1500-calorie keto diet are 70-80% fats, 5-10% carbs, and 10-20% protein (2), which is about 1,050-1,200 calories from fat, 75-150 calories from carbs, and 150-300 calories from protein. In grams, that equates to around 116-133 grams of fat, 18-37 grams of carbs, and 37-75 grams of protein.
Read More: 2-Week Keto Diet: The Beginner’s Guide To Successful Low-Carb Eating
Is A-1500 Calorie Keto Diet Enough To Lose Weight?
Although the keto diet can be effective at helping you lose weight, simply reducing your carb intake and eating up on fats will not lead you to your desired results. And the reason for this is that any successful weight loss comes down to eating less than you burn (10). Such a phenomenon is called a caloric deficit and it is usually created with the help of a calorie-restricting diet and increased levels of physical activity (9). That is why your key to success is not just a keto diet, but a 1500 calorie keto diet. Now, why exactly 1,500 calories? And will such a diet be effective for everyone? You see, experts recommend reducing your daily caloric intake by 500-1,000 calories (1). Since one pound of fat equals 3,500 calories (15), such a limitation will result in a healthy and gradual loss of 1-2 pounds (0.45-1kg) of fat a week. And since the diet of an average man provides him with 2,500 calories, and an average woman requires around 2,000 calories a day (14), a 1,500-calorie keto diet is enough to lose weight.
Benefits And Side-Effects Of The Keto Diet
Besides the obvious weight loss, the ketogenic diet may have other health benefits, as well as some negative side effects.
Benefits (17):
- Improves acne
- Possibly reduces the risk of certain cancers
- Potentially protects brain function
- Improves PCOS symptoms
- May reduce seizures
Side effects and risks (11):
- Not recommended for people with a pancreatic disease, liver conditions, thyroid problems, eating disorders or a history of eating disorders, gallbladder disease, or cardiovascular diseases
- May cause keto flu, which is accompanied by dizziness, headaches, fatigue, and digestive problems
- Problems with sleep
- Constipation
- If followed for a long time, the ketogenic diet may cause kidney stones, liver disease, heart damage, and certain vitamin and mineral deficiencies.
Keto-Friendly Foods To Help You Stay In Ketosis
If you decide to start a keto diet, you need to become more familiar with low-carb foods to understand what you can include in your menu. One of the staples of this diet is grass-fed meat, since it tends to have higher levels of Omega 3 fatty acid, which is an advantage when following the ketogenic diet (12). According to medicinenet.com, the best keto-friendly foods are (11):
- Seafood (fish and low-carb shellfish like shrimp)
- Low-carb veggies
- Cheese
- Avocados
- Eggs
- Nuts and seeds
- Cottage cheese
- Plain Greek yogurt
- Nuts and seeds
- Berries
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
- Olive and olive oil
- Coconut oil
- Shirataki noodles
- Butter and cream
- Unsweetened vinegar
- Mustards, herbs, and spices
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Foods That Can Kick You Out Of Ketosis
Now that you know which foods are allowed by this nutritional plan, it is time to find out which foods can kick you out of ketosis. Here is a list of products that should be avoided when following the ketogenic diet:
- Bread
- Cereals
- Pasta
- Tortillas
- Couscous
- French fries
- Chips and crackers
- Oatmeal
- Muesli
- Quinoa
- Rice
- Cookies
- Sodas
- Candy
- Desserts
- Cakes
- Pastries
- Sweetened yogurt
- Ice cream
- Potatoes
- Winter squash
- Corn
- Starchy vegetables
- Most fruits
- Fruit juices
- Beans
- Legumes
- Peanuts
- Added or natural sugars in food and beverages
- Wines
- Beers
- Cocktails
- Mixers with syrup and juice
- Flavored alcohol
1500-Calorie Keto Diet Meal Plan
Now that you know the basics of the 1500 calorie keto diet, you can start planning your weight loss meal plan. You can also choose to follow this 1500 calorie meal plan from ibreatheimhungry.com:
Day 1 (7)
Total daily nutrients: 1515 calories, 108g fat, 13g net carbs, 96g protein
Breakfast: 1 serving ham and cheese frittata (217 calories, 14g fat, 1g net carbs, 13g protein)
Coffee with 2 tbsp heavy cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack: 12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Lunch: 1 3/4 cup buffalo chicken soup (406 calories, 27g fat, 4.75g net carbs, 29g protein)
Snack: 1/2 avocado with lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g protein)
Dinner: 6 oz (170g) rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup easy cauliflower gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 tbsp ranch dressing (sugar-free) (70 calories, 7g fat, 1g net carbs, 0g protein)
Read More: Keto Carb Cycling: Benefits, How To Do It, And Meal Plans
Day 2 (5)
Total daily nutrients: 1477 calories, 114g fat, 15g net carbs, 62g protein
Breakfast: 2 inside out scotch eggs (336 calories, 26g fat, 0.5g net carbs, 24g protein)
Coffee with 2 tbsp heavy cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack: 5 sticks of celery with 2 tbsp almond butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Lunch: 1/2 cup simple egg salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 romaine lettuce leaves (4 calories, 0g fat, 0g net carbs, 0g protein), 2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Snack: 1/2 avocado with lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g protein)
Dinner: 2 falafel patties with sauce (281 calories, 24g fat, 5g net carbs, 8g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
1/2 cup cherry tomato halves (13 calories, 0 fat, 2 net carbs, 1g protein)
2 tbsp chopped fresh parsley (optional)
Dessert: 1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)
Day 3 (5)
Total daily nutrients: 1471 calories, 114g fat, 12g net carbs, 80g protein
Breakfast: 2 cream cheese pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 tbsp heavy cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack: 1 inside out scotch egg (168 calories, 13g fat, 0.25g net carbs, 12g protein)
Lunch: 1/2 cup simple egg salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 romaine lettuce leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Snack: 5 sticks celery with 2 tbsp almond butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Dinner: 4 chicken and broccoli meatballs (322 calories, 20g fat, 4.75g net carbs, 27g protein)
Dessert: 1 peanut butter chocolate cookie (135 calories, 11g fat, 1.5g net carbs, 4g protein)
Day 4 (7)
Total daily nutrients: 1505 calories, 112g fat, 16g net carbs, 94g protein
Breakfast: 2 cream cheese pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 tbsp heavy cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack: 1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Lunch: 1 3/4 cup buffalo chicken soup (406 calories, 27g fat, 4.75g net carbs, 29g protein)
Snack: 12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner: 1 serving General Tso’s chicken wings (417 calories, 27g fat, 2g net carbs, 37g protein)
1 cup sriracha roasted broccoli (135 calories, 12g fat, 4.5g net carbs, 3g protein)
Day 5 (7)
Total daily nutrients: 1493 calories, 108g fat, 17g net carbs, 91g protein
Breakfast: 1 serving ham and cheese frittata (217 calories, 14g fat, 1g net carbs, 13g protein)
Coffee with 2 tbsp heavy cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack: 5 sticks celery with 2 tbsp almond butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)
Lunch: 1 serving General Tso’s chicken wings (417 calories, 27g fat, 2g net carbs, 37g protein)
1 cup sriracha roasted broccoli (135 calories, 12g fat, 4.5g net carbs, 3g protein)
Snack: 12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner: 4 corned beef meatballs (296 calories, 20g fat, 2.5g net carbs, 28g protein)
1/2 cup cabbage from meatball recipe above (25 calories, 0g fat, 2.5g net carbs, 0g protein)
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Day 6 (8)
Total daily nutrients: 1527 calories, 126g fat, 19g net carbs, 67g protein
Breakfast: 1 serving sausage and spinach frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 tbsp heavy cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack: 1/2 avocado with lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g protein)
Lunch: 1/2 cup simple egg salad (222 calories, 19g fat, 1g net carbs, 13g protein)
4 romaine lettuce leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Snack: 12 raw almonds (83 calories, 7g fat, 1g net carbs, 3g protein)
Dinner: 4 caprese meatballs (310 calories, 22g fat, 2g net carbs, 26g protein)
1/3 cup keto marinara (64 calories, 5g fat, 2g net carbs, 1g protein)
1/2 cup cooked spaghetti squash (21 calories, 0g fat, 4g net carbs, 0g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 tbsp Caesar salad dressing (sugar-free) (170 calories, 18g fat, 2g net carbs, 1g protein)
Dessert: 2 squares 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)
Day 7 (6)
Total daily nutrients: 1480 calories, 115g fat, 9.5g net carbs, 92g protein
Breakfast: 1 serving Monte Cristo casserole (376 calories, 24g fat, 4.5g net carbs, 32g protein)
1 poached or fried egg (80 calories, 6g fat, 0.5g net carbs, 6g protein)
Coffee with 2 tbsp heavy cream (120 calories, 12g fat, 1g net carbs, 0g protein)
Snack: 1 string cheese (80 calories, 6g fat, 1g net carbs, 8g protein)
Lunch: 3 bacon cheeseburger meatballs with iceberg lettuce and sauce (591 calories, 45g fat, 1.5g net carbs, 42g protein)
Snack: 1/2 avocado with lite salt and pepper (114 calories, 11g fat, 1g net carbs, 1g protein)
Dinner: Leftovers (you have 9g net carbs available for this meal)
Dessert: 1 lemon almond shortbread cookie (119 calories, 11g fat, 1.5g net carbs, 3g protein)
FAQs
How Many Carbs Should I Consume On A 1500-Calorie Keto Diet?
To make sure your body remains in the state of ketosis, you need to cut your carb consumption to less than 10% of your daily caloric intake (3). Since this diet provides you with 1,500 calories a day, your carb intake should be less than 150 calories, and so not more than 37 grams.
Conclusion
The keto diet is a very popular low-carb diet. It requires you to eat up on fats and cut your carb intake in order to enter the state of ketosis, start burning stored fat, and lose weight. To successfully reach all your body goals, you should also track your caloric intake. Make sure to cut 500-1,000 calories a day, and soon you will be able to enjoy healthy and sustainable weight loss. This can be reached with the help of a 1500 calorie keto diet. You can use the meal plan set out above, or create your own. However, before starting any new diet, it’s recommended that you consult with a specialist.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied upon to make decisions of any kind. Any action you take based upon the information presented in this article is strictly at your own risk and responsibility.
SOURCES:
- Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
- Diet Review: Ketogenic Diet for Weight Loss (n.d., hsph.harvard.edu)
- How many carbs can I eat on a keto diet? (2021, medicalnewstoday.com)
- Should you try the keto diet? (2020, health.harvard.edu)
- Week Five Keto (Low Carb) 7 Day Menu Plan (2017, ibreatheimhungry.com)
- Week Four 7 Day Keto (Low Carb) Menu Plan (2017, ibreatheimhungry.com)
- Week Nine 7 Day Keto (Low Carb) Menu Plan (2017, ibreatheimhungry.com)
- Week Twelve 7 Day Keto Menu Plan (2017, ibreatheimhungry.com)
- Weight loss: 6 strategies for success (2019, mayoclinic.org)
- Weight-loss basics (2019, mayoclinic.org)
- What Can I Eat on a Keto Diet? (2021, medicinenet.com)
- What foods should you eat on a ketogenic diet? (2018, medicalnewstoday.com)
- What Is the Keto Diet and Does It Work? (2020, nytimes.com)
- What should my daily intake of calories be? (2019, nhs.uk)
- What to know about calories and body fat (2019, medicalnewstoday.com)
- What’s a Ketogenic Diet? (2021, webmd.com)
- Why is the keto diet good for you? (2020, medicalnewstoday.com)
