The journey towards weight and fitness goals always has ups and downs, but the 1,500 calorie keto meal plan can make losing weight and keeping fit relatively easy.
While weight loss and fitness will always take time, more straightforward solutions take the guesswork out of the equation. The keto diet is nearly 100 years old and backed by science, ensuring you can easily reach your fitness goals without the constant struggle with ups and downs.
Why People Swear by the 1,500 Calorie Keto Macros
A 1,500-calorie meal plan is the perfect solution for anyone looking to lose weight and enhance their fitness without the hassle of super restrictive dieting or intermittent fasting. Foods high in protein and fat help you feel full throughout the day and avoid those constant hunger pangs so common with other diets.
Since one pound of fat equals roughly 3,500 calories, reducing your calorie intake by 500 to 1,000 calories per day should lead to a healthy and gradual weight loss while maintaining the ability to put on muscle.
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To lose weight safely, the goal should be one to two pounds per week with meals throughout the day. Although 1,500 calories could equal a cheeseburger, fries, and a coke, these items would take the entire 1,500 calorie allotment leaving nothing for the rest of the day. While weight loss would eventually happen, it isn’t healthy.
Since foods on the keto diet are high in fat with plenty of protein, there’s less worry of overeating due to constantly feeling hungry. keto-friendly foods allow you to feel full off of small amounts, making it easier to maintain a 1,500 calorie a day plan.
What is the Keto Diet for Weight Loss?
Unlike other low-carb, sugar-free diets, such as South Beach or Atkins that focus on high-protein meals, keto diets or ketogenic diets center on consuming roughly 55-60% of your caloric intake from fat.
Keto diets force the body into a state of ketosis. By entering this state, your body will switch from using glucose (sugar) as fuel to burning fat as energy. While burning fat instead of sugar seems a no-brainer for losing weight, getting the body into this state can be difficult.
To force your body to burn fat, you must:
- Lower carbohydrate intake to 20 to 50 grams per day
- Manage protein consumption (your body converts excess protein to glucose)
- Avoid sugar
- Drink plenty of water
Note that even with eating correctly, it could take up to two weeks before your body enters a state of ketosis. You may also experience what’s known as the “keto-flu.” Symptoms can include headache, foggy brain, nausea, constipation, and irritability. However, despite the name, this is not the flu, does not require supplements or antibiotics, and will pass within a few days to a week.
Once past this phase, you’ll start to notice an increase in energy, a decrease in belly bloat, and start to feel amazing. Many people report having increased focus, mental capacity, and better sleeping habits.
A ketone test, purchased at most pharmacies, will display a positive result once the body has reached a level of ketosis and starts to burn fat as fuel versus glucose.
1,500 Calorie Keto Macros
Macros, or macronutrients, are the fuel your body needs to produce energy. By calculating your macros, you’re determining how many grams of carbohydrates, protein, and fat your body needs to enter a state of ketosis.
To enter and maintain ketosis, the 1,500 calorie keto macros breakdown consists of:
- 5-10% carbohydrates
- 30-35% protein
- 55-60% fat
Based on the above ratio, this means you’ll need to consume (very roughly):
- Less than 25 grams of net carbs per day
- 110-130 grams of protein a day
- 90-100 grams of fat per day
Please note that these are estimates based on general keto guidelines; specific needs vary across individuals, so make sure you’re making changes carefully and with medical supervision, if necessary.
What Meals Are 1,500 Calories a Day?
Unlike some dietary plans, the keto diet offers a wide variety of acceptable foods designed to help achieve fitness goals. For best results, become familiar with foods low in carbs, especially in regards to fruits and vegetables.
Here’s a list of foods that can be used to make great keto recipes:
- Seafood such as fish and shellfish
- Plain Greek yogurt
- Coffee/tea without sugar
- Coconut oil and olive oil
- Creams and high-fat milk
While the list does go on, these food items are a great place to start. Since you can eat many of these items throughout the day, there should be no trouble quickly adhering to 1,500 calories per day.
This Is What a 1,500 Calorie Keto Meal Plan Looks Like…
We found this handy free 1,500 calorie keto meal plan PDF on Ketogenic
Sticking to a 1,500 Calorie Meal Plan Is Easier With Meal Prep Services
Several factors go into the inability to maintain 1,500 calorie keto diet plans, such as inconvenience, unclear keto-friendly foods, long meal prep times, and lack of diversity.
Instead of struggling with meal planning for three meals a day, 365 days a year, invest in a meal subscription program that delivers fresh, ready-made meals straight to your door.
With a keto diet meal plan, you’ll achieve your fitness goals without the cumbersome shopping list and time-consuming cooking. These meal plans are naturally low in carbohydrates and sugars, making it easy to ensure you’re not going over your allotted 1,500 calories or knocking your body out of ketosis.
In addition to convenience, you’ll have the ability to try a wide variety of foods to choose from for breakfast, lunch, dinner, and even dessert, ensuring you have a wide variety of diverse food options at your disposal.
Choose from various healthy meal options that cater to your specific dietary needs. Subscription services like Protein Chefs let you choose how many meals per day and week, taking the guesswork out of meal prep.
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