The 1500 Calorie Diet: Lose weight and normalize your blood sugar

Looking at changing your lifestyle to incorporate a diabetes-based diet is an important step in your overall health; in fact it’s THE most important action that you can take. Using something like the 1500 Calorie Diet Plan is a smart way to achieve the blood sugar (glucose) levels required by your health care provider, and with a few simple changes in your eating habits, can assure that you will be doing what you can to be the healthiest person that you can be.

Please remember that before undergoing ANY diet, such as the 1500 calorie Diet Plan, you should first discuss it with a qualified health care professional such as your personal Physician or a licensed Dietician- they will be able to make sure that a modified eating plan would suit your needs. Regular monitoring of your blood glucose; good foods and reasonable portions and the regimented following of the plan outlined will help you succeed. It all starts and ends with you.

1500 Calorie Diet normalizes your blood sugarBlood Glucose and how it affects you

Glucose is the fuel that energizes your body; insulin is the hormone that delivers it to your body’s cells. When these levels are normal; everything is all right; depending on one’s activity the body regulates the amount needed. In a person with abnormal levels, however, the body can’t regulate what’s needed, and if left unchecked can lead to organ damage or permanent damage to the nervous system or the extremities. Adapting something like the 1500 Calorie Diet Plan into your meal planning is a sound way to non-medically give your body the nutrients that it needs. Minor symptoms are lightheadedness or lethargy and, sometimes, can be easily corrected just by eating the right kind of snack to bring those levels where they need to be.

Eating “the right” foods

Making the best choices is what the 1500 Calorie Diet Plan” is all about. When you eat excessive fats, sugars and calories, your body’s natural reaction is to create an unhealthy output of blood glucose. Eating in a consistent and healthy way, as outlined in the 1500 Calorie Diet Menu below, can help the body achieve these “good” levels and promote a balanced way of life. You will no longer have these peaks & valleys; you’ll have an energy level that will be more consistent and you’ll have an overall vitality that you had previously lacked. It won’t take a major change in lifestyle; choosing these kinds of foods, with an emphasis on whole grains, vegetables & fruits, will be the cornerstone of better eating and your better health.

What to include in 1500 calorie diet and what to avoid

Taking the below four-pronged approach to what you eat will be beneficial in the short term with renewed vigor, and in the long term with overall physical health. Remember that it isn’t so much quantities that you are watching for, but the QUALITY of the food that you are introducing into your diet. With a good portion of these foods, calories will be of little concern. The 1500 Calorie Diet Plan puts an emphasis on: good carbohydrates; heart-healthy fats; rich-in-fiber foods and an introduction of fish into the diet. Let’s discuss the specifics of each below:

* The healthiest carbohydrates are the ones found in vegetables & fruits. Also, you’ll want to stick with other good carbs, like those found in whole grains; beans and legumes, and in low-fat dairy products.

* Monounsaturated and Polyunsaturated Fats: These quality fats can be found in a variety of foods; remember though that these are the one group that you need to be most careful with as some are high in calories. Choosing foods such as olives and avocados; nuts like almonds, walnuts & pecans, and oils like virgin olive, canola and peanut oil can naturally help lower cholesterol levels.

* Rich-in-fiber foods are important in the disposal of waste in the body. Fiber can help control blood sugars and promote good heart health. Foods that are naturally high in fiber include: nuts and legumes (like lentils, peas and beans); hearty vegetable and fruits, bran, and unbleached (whole wheat) flour.

* Some fish are an excellent alternative to heart-damaging meats and should be eaten a minimum of 2 to 3 times a week. Avoid fish like king mackerel & swordfish, as they have abnormal levels of mercury. Instead, choose a fish that is abundant in omega-3 fatty acids, like salmon & herring, or one that is at least lower in overall saturated fats and cholesterol than most meats, like tuna, halibut or tuna. Also, it’s very important to not eat fish fried; instead cook them grilled; broiled or lightly sautéed in healthy oils.

1500 calorie diet planIt’s also important for you to know what to exclude. Taking in the foods we’ll discuss below will not only undue the good you are doing introducing the recommended foods but could also do more damage. Deviating from the 1500 Calorie Diet Plan is not recommended and should exclude the foods covered here:

* Avoid sodium not occurring naturally in foods. Adding salt can increase the likelihood of high blood pressure and should be avoided when possible. A target daily allowance should be under 2,000 milligrams daily.

* Your goal for a daily intake should be under 200 milligrams of cholesterol. High-fat animal proteins and dairy products are the worst culprits of these fats, along with shellfish and organ meats such as liver, Also avoid egg yolks, as they are commonly known to contain high concentrates of cholesterol.

* Two kinds of fats to avoid would be Saturated fats, such as those found in animal proteins (fatty meats like bacon and sausage; red meats) and high-fat dairy products, as well as food containing Trans fats, such as baked breads; better and margarines & any processed & pre-packaged snacks. Your overall intake of Saturated fats should be no more than 7 percent of your daily calories; Trans fats should be avoided altogether.

A sample diet

Below is a basic outline of what can be done with the guidelines as discussed. All kinds of variations can be used, but this would be a typical day to attain our goal of about 1500 calories:

Breakfast- Start the day with 8 ounces (1 cup) of 1% milk; small piece of fruit such as a banana, apple or grapes or a half of a grapefruit; two whole wheat pancakes about 4 inches across

Lunch- 4 ounces (1/2 cup) juice; small piece of grilled ahi tuna or breast of chicken; ½ cup steamed broccoli; ½ cup of cooked rice

Snack- 4 ounces (1/2 cup) fresh vegetables with Mrs. Dash or another sodium-free seasoning; ½ dozen tortilla chips (corn)

Dinner- 8 Ounces (1 cup) 1% milk; sautéed vegetables (carrots; broccoli; squash); 1 cup cooked pasta with garlic seasoning

Is 1500 calorie diet for vegetarians?

The 1500 Calorie Diet Plan can be incorporated to allow for Vegans (those that only allow for plant-based foods); Lacto-vegetarians (those that allow for milk products) and Lacto-ovo vegetarians (those that allow for eggs and milk into their diet and only exclude poultry, meats and fish). The benefits of a Vegetarian Diet would make it easier to avoid most of the Saturated fat and Trans fats as well as the natural introduction of dietary fiber. The major concern would be the elimination of protein-rich foods introduced into the diet by eating meats and fish. Once again; discuss these options with your health care professional.

In Summary

As you can see, with simple modifications to your diet, along with an exercise plan outlined by your physician and regular monitoring of your blood sugar, you can continue to lead an active, healthy life.

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