When trying to lose weight, creating a calorie deficit either by eating less or increasing physical activity is necessary. Many people choose to follow a 1,500-calorie keto diet for weight loss plan to jumpstart weight loss and control their food intake. This article explains how to follow a 1,500-calorie keto diet for weight loss plan, including foods to eat, foods to avoid and tips for healthy, long-term weight loss.While 1,500 calories keto diet for weight loss plan may be a good guideline for many people, be sure to calculate your exact needs to optimize your weight loss journey number of calories you need depends on many factors, including physical activity, gender, age, weight loss goals and overall health.It’s important to estimate how many calories your body requires to both maintain and lose weight when determining your needs.To calculate your overall calories needs, it’s necessary to calculate the total number of calories you typically burn in a day, which is known as your total daily energy expenditure.
Tips for Successful Weight Loss
While sticking to a 1,500-calorie keto diet for weight loss may certainly spark weight loss, there are several other ways to ensure that you meet your weight loss goals in a healthy, sustainable way.
Be Aware of Your Calorie Intake
Though you may think that you’re eating less, it’s common to underestimate the amount of food that you are consuming.An easy way to make sure you are staying under your calorie needs is to use a food journal or calorie tracking app.Logging meals, snacks and drinks along with the calories they contain can help you stay on track and reduces the chances of underestimating your calorie consumption.Although tracking foods is a helpful tool when first starting a keto diet for weight loss meal plan, it can create an unhealthy relationship with food in some people. Focusing on portion control, eating whole foods, practising mindful eating and getting enough exercise are better ways to keep weight off in the long term.
Eat Whole Foods
Any healthy keto diet for weight loss meal plan should revolve around whole, natural foods.Processed foods and beverages, such as fast food, candy, baked goods, white bread and soda, aren’t good for your health and major contributors to the obesity epidemic .Although processed keto diet for weight loss and low-fat snacks and meals may seem like a wise choice when trying to lose weight, these foods often contain ingredients like added sugars that can contribute to inflammation and weight gain.Whole foods like vegetables, fruits, fish, eggs, poultry, nuts and seeds are packed with nutrients and tend to be more filling than processed foods.Basing your meals around whole, single-ingredient foods is one of the best ways to promote lasting weight loss or to maintain a healthy body weight.
Be More Active
Even though it’s possible to lose weight by just cutting calories in keto diet for weight loss , adding exercise into your routine not only promotes weight loss but improves overall health.While starting a new fitness program may seem like a daunting task, it doesn’t have to be.If you have never exercised, simply going on half-hour walks three times a week is an excellent way to boost activity.Once you’re in better physical shape, add in different types of workouts or activities like biking, swimming, hiking or jogging.Increasing exercise can boost your mood and decrease your risk of chronic diseases, such as heart disease, diabetes and certain cancers.
Don’t Obsess Over Your Weight
While people generally state that they want to lose weight, they often mean that they want to lose fat.When you adopt a healthy, sustainable keto diet for weight loss plan that includes plenty of exercises, you should be gaining muscle mass.Though this leads to slower weight loss, increased muscle mass helps your body burn fat (15Trusted Source).Rely less on the scale and try out different methods to track fat loss, such as taking measurements of your thighs, hips, belly, chest and upper arms.This can show you that even though the scale shows slow weight loss, you’re still losing fat and gaining muscle.