1,500-Calorie Keto Diet: Cut the Carbs to Shed Some Pounds

Maintaining a healthy lifestyle doesn’t have to mean giving up on taste or satisfaction, and the 1,500-calorie keto diet is the perfect example of that balance. 

This diet combines the proven weight-loss power of the ketogenic (or keto) diet with mindful calorie control, which makes it an excellent choice for those who want to shed pounds, fuel their bodies with quality foods, and stay within a specific caloric range. 

By focusing on low-carb, high-fat foods, the 1,500-calorie keto diet encourages your body to burn fat more efficiently while keeping energy levels steady throughout the day.

Here’s what you need to know. 

What Is a 1,500-Calorie Keto Diet Plan?

A keto diet or ketogenic diet is a low-carb, high-fat nutritional plan. Its main goal is to make your body enter the state of ketosis, where it uses fat as its primary energy source (1). So, instead of glucose, which comes from carbs, you use ketones, which are produced by your liver using stored fat (1). 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 1,500-calorie keto diet are 70-80% fats, 5-10% carbs, and 10-20% protein (2), which is approximately 1,050-1,200 calories from fat, 75-150 calories from carbs, and 150-300 calories from protein. In grams, this equates to around 116-133 grams of fat, 18-37 grams of carbs, and 37-75 grams of protein.

Is a 1,500-Calorie Keto Diet Enough to Lose Weight?

Although the keto diet can be effective for helping you lose weight, simply reducing your carb intake and eating more fats won’t 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. Such a phenomenon is called a caloric deficit and this is usually created with the help of a calorie-restricting diet and increased levels of physical activity (3). That is why your key to success is not just a keto diet, but a 1,500-calorie keto diet. So why exactly 1,500 calories? And will such a diet be effective for everyone? Experts recommend reducing your daily caloric intake by 500-1,000 calories (3). As one pound of fat equals 3,500 calories, such a limitation will result in a healthy and gradual loss of 1-2 pounds (0.45-1kg) of fat a week (4). And as the diet of an average man provides him with 2,500 calories, and an average woman requires around 2,000 calories a day, a 1,500-calorie keto diet is enough to lose weight (3).

Benefits and Side-Effects of the Keto Diet

In addition to the obvious weight loss, the ketogenic diet has other health benefits, in addition to some negative side effects.

Benefits (5):

•       Improves acne
•       Possibly reduces the risk of certain cancers
•       Potentially protects brain function
•       Improves PCOS symptoms
•       May reduce seizures

Side effects and risks (5):

•   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.

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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, as it tends to have higher levels of omega-3 fatty acids, which is an advantage when following the ketogenic diet. According to medicinenet.com, the best keto-friendly foods are (6):

•       Seafood (fish and low-carb shellfish such as shrimp)
•       Low-carb vegetables
•       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

Read more: Keto Noodles for A Delicious Low-Carb Lifestyle

Foods That Can Kick You out of Ketosis

Now that you know which foods are allowed by this nutritional plan, it’s time to find out which foods can kick you out of ketosis. Here’s a list of products that should be avoided when you’re 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

1,500-Calorie Keto Diet Meal Plan

Now that you know the basics of the 1,500-calorie keto diet, you can start planning your weight loss meal plan. You can also choose to follow this 1,500-calorie meal plan from ibreatheimhungry.com:

Day 1 (7)

Total daily nutrients: 1,515 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: 3/4 cup buffalo chicken soup (406 calories, 27g fat, 4.75g net carbs, 29g protein)

Snack: 1/2 avocado with 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)

Day 2 (8)

Total daily nutrients: 1,477 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 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 (8)

Total daily nutrients: 1,471 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)

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Day 4 (7)

Total daily nutrients: 1,505 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: 1,493 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 the meatball recipe above (25 calories, 0g fat, 2.5g net carbs, 0g protein)

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Get your personal plan according to your age and BMI

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Male Female

Day 6 (9)

Total daily nutrients: 1,527 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 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 (10)

Total daily nutrients: 1,480 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 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)

Read more: Lazy Keto Food List: A Complete Guide Of Everything You Need To Know Before Starting

Why Am I Not Losing Weight on 1,500 Calories a Day?

There could be several reasons why you’re not losing weight on a 1,500-calorie diet. Here are a few possibilities to consider:

1. Metabolic Rate: Your basal metabolic rate (BMR) may be lower than average, which means you burn fewer calories at rest (11).
2. Activity Level: If your physical activity level is low, you may not be burning enough calories to create a deficit (12).
3. Calorie Counting Accuracy: It’s easy to underestimate calorie intake. Make sure you’re accurately measuring portions and accounting for all foods and drinks (4).
4. Nutrient Balance: The types of foods you’re eating can affect weight loss. A diet that is high in processed foods may hinder your progress (13).
5. Medical Conditions: Certain medical conditions, such as hypothyroidism, can make weight loss more difficult (14).
6. Muscle Gain: If you’re exercising, you may be gaining muscle, which can offset weight loss on the scale.
7. Water Retention: Factors such as sodium intake and hormonal changes can cause your body to retain water, which will affect your weight (15).

It’s always a good idea to consult a registered dietitian to get personalized advice and ensure there are no underlying health issues.

Frequently Asked Questions

• How much protein is there on a 1,500-calorie keto diet?

On a ketogenic diet, protein intake generally ranges from 15-25% of your total daily calories. For a 1,500-calorie diet, this equates to approximately 56-94 grams of protein per day (2). This ensures adequate protein for maintaining muscle mass while promoting ketosis.

• Is 1,500 calories too low?

Whether 1,500 calories is too low depends on individual factors such as age, sex, activity level, and metabolic rate. For many people, particularly active individuals or those with higher energy needs, 1,500 calories may be insufficient and could lead to nutrient deficiencies or reduced energy levels. It’s important to tailor your calorie intake to your individual needs.

• Is 1,500 calories enough to lose belly fat?

A 1,500-calorie diet can create a calorie deficit that may lead to overall weight loss, including reduction of belly fat, if it aligns with your energy expenditure. However, spot reduction is not possible – losing fat in specific areas requires overall body fat reduction through a combination of diet and exercise.

• Can you lose weight on 50 grams of carbs a day?

Yes, you can lose weight on 50 grams of carbs a day, particularly if it results in a calorie deficit. This low carbohydrate intake is typical of ketogenic diets, which can promote weight loss by encouraging the body to burn fat for energy. However, individual responses can vary, and it’s important to ensure nutritional balance and adequacy.

The Bottom Line

The keto diet is an incredibly popular low-carb diet. It requires you to eat more 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’ll be able to enjoy healthy and sustainable weight loss. This can be reached with the help of a 1,500-calorie keto diet. You can use the meal plan set out above or create your own. However, it’s recommended that you consult a specialist before starting any new diet.