a day in a Diet: What a 1,500 Calorie Fat Loss Diet Looks Like

We’ve all been there: summer is coming and we hop on the first fat loss diet we find online. But what truly works? What can work for the long run?

Somewhere along the historical way, the magical number “1,200” became associated with women’s weight loss. Why? Not really sure (sorry). We do know that the association between 1,200 calories and weight loss first popped up in books that are, at this point, over 100 years old.

There is truth behind weight loss and calorie-restrictive diets. Scientifically speaking, when calories in are less than calories expended, weight loss occurs. Real life speaking? It’s not so simple.

Furthermore, we now know that 1,200 calories is far too low of a caloric intake for sustainable health. 1,200 calories is barely enough to cover the basic daily functions it takes to stay alive: digestion, blood circulation, respiration, protein synthesis…

Before diving in to a calorie-restrictive diet, ask yourself a few questions:

• Do I care about maintaining muscle in my quest to lose fat/weight?
• Do I want to find a diet that is sustainable, long term?
• Do I want to lose weight, and keep it off, for good?

If you answer “YES”, to any of those questions…than there are far better, far healthier and far more maintainable solutions for losing fat than simply cutting your calorie consumption to 1,200 calorie or below.

Fat Loss Strategies that Don’t Involve Restricting Calories

If you want to lose fat (and maintain muscle mass), if you want to find a healthy diet that feels like it is sustainable long-term, if you’re not trying to gain weight back as soon as you “fall off the wagon”…here’s what to focus on.

Hint: it’s not just cutting out your favorite foods.

Hydrate

Good news babe: drinking water can help you get, and stay, lean. Studies have shown a well-hydrated person burns fat more effectively and synthesizes protein more efficiently.

Water fills your belly, helping you to feel full in between meals. In addition, your muscles and brain need water. Ever have a workout where you just didn’t feel quite up to it? Or a run where you felt drained after a mile? Or lost focus during a work meeting? Your A Game requires you to be well-hydrated so that you can stay energized and make smart choices.

Protein

Protein is the key to building muscle which is more metabolically active than fat (meaning it burns more calories per pound, even at rest). Why? Because the thermogenic effect of protein is higher than any other macronutrient. Aka it takes more energy for your body to digest protein than it does carbs or fat.

Maximize the benefits by eating 3-4 ounces of protein at each eating opportunity (like the example below).

Carb Timing

For protein to do it’s job (build and repair muscle), you need to give your body an alternative source of energy. It’s favorite: carbs. Specifically post-workout, when your cells are depleted of glycogen and really wanting to start rebuilding, simple carbs are your best friend. Simple carbs are broken down quickly and absorbed by your body to replenish those energy stores, leaving post-workout protein to get to muscle building.

Your best options for meal time carbs: real, whole foods as close to their natural state as possible. That’s fiber-rich foods like beans, fruits (skin on), vegetables and whole grains. Eaten in combination with heart-healthy fats and protein and you’re looking great for a fat loss diet.

Example Daily Diet: 1,500 Calorie, Fat Loss Diet

It’s tough to build muscle and burn fat at the same time. It’s impossible if you aren’t strength training! Keep in mind that even 1,500 calories a day is low calorie for a women working out and strength training 4-5 times a week.

Breakfast

1 egg + 3 egg white omelette sauteed with 1/2 cup peppers and onions in 1 tsp olive oil + 1 slice Ezekial toast with 1/4 avocado + 1 orange

Snack

6 oz plain Greek yogurt + 1/2 cup berries + 1 tbsp sliced almonds

Lunch

whole wheat wrap with 4 ounces of tuna fish mixed with 1 tsp mayonnaise, 1 tbsp celery and red onion and green leaf lettuce

Post Workout

1 scoop vanilla protein powder + 1 handful spinach + 1/2 banana + 1/2 cup blueberries + 1 cup unsweetened almond milk

Shrimp Zoodles Primavera

1 cup zucchini noodles + 1/2 cup whole wheat pasta + 3 oz shrimp sauteed in 2 tsp olive oil with diced tomatoes, mushrooms and peas + lemon and 1 tbsp Parmesan

Totals:

Calories: 1,506
Protein: 141 g
Carbohydrates: 148 g
Fats: 42 g