A Perfect 1500-Calorie Diet Plan In Asian Countries

Weight loss is not just about exercising. It is also about eating right. Here are different weight loss plans based on your calorie needs.

Weight loss, diet and exercise are all interrelated to one another. If you want to lose weight effectively, you need to not only exercise but keep a tab on what you eat after you burn those calories in the gym. Diet plays a 70% role in making your weight loss an effective one. But we all have different dietary needs and therefore call for customised meal plans which suit our body. Once you determine the number of calories you have to consume in a day, it becomes easier to chart out a plan. Well-known nutritionist  in her book ‘Eat Delete’, devises separate meal plans for different calorie requirements starting from a 1200-calorie meal to 2200-calorie plan. Here is an excerpt from the book.

According to the American Diabetes Association, we can all benefit from the concepts found in most traditional Asian cuisine. Authentic Asian diets typically contain low-calorie foods that can help you lose weight. However, the only weight-loss plan that will work for you is the one you can follow long-term. Try out an Asian diet for a week to decide whether it's something you can commit to.

Basic Concept of Asian Diets:

Most Asian diets focus heavily on vegetables and grains, with a healthful amount of proteins. They also include smatterings of oils, fruits and sauces. Vegetables such as broccoli, cabbage, mushrooms and chili peppers are encouraged in every meal, including breakfast. Egg noodles and buckwheat noodles, also known as soba noodles, are common grain options in Asian diets, but rice is the backbone grain of most meals. Meat, fish and other protein choices are used sparingly and served in small portions, such as side dishes. Fish is a common and healthful protein choice -- include it at least twice weekly in your diet.

Types of Asian Food:

Customize your diet by Incorporating meals from several Asian countries. For example, India and many South-Asian countries serve flat breads like pita in addition to rice and other grains. Japanese dishes often focus heavily on fish and white rice. Thai menus commonly feature curry sauce and richer ingredients like coconut milk. Mix and match elements of Asian cuisines to make your diet healthier. For improved appetite control, opt for fiber-rich, whole-grain alternatives like brown rice , buckwheat noodles or roti, a whole-grain Indian flat bread. Search recipe websites and Asian cookbooks for ideas.

Sample Meals and Menu:

A 1,500-calorie day's menu on an Asian diet might begin with a breakfast bowl containing 1 cup cooked white rice, 4 ounces of tofu, 1 cup of chicken broth and 1 cup of broccoli, served with 1 cup of orange juice. For lunch, make a stir-fry with 3 ounces of chicken, 1/2 teaspoon vegetable oil, 1/2 cup of chopped tofu and 1 cup of bok choy served over 1 cup of white rice, then eat a medium orange for dessert and drink 1 cup of apple juice. Dinner might contain a blend of 2 cups mustard greens, 4 ounces of boiled pork and 1 cup of broth served with a banana for dessert.

How to Get Results:

No diet or miracle food will melt away your fat in a week. Weight loss is a gradual process, and you should aim to lose about 1 pound weekly. No matter the diet, you'll get results if you balance your nutrition, use portion control, eliminate high-calorie beverages and eat more non-starchy vegetables. Switch to unsweetened green tea for most of your beverages, and use herbs and spices to flavor your foods instead of fats and salt. Limiting your calorie intake will also greatly benefit your weight-loss efforts. "U.S. News" states that the average Asian diet features about 1,600 calories a day, which is a healthful goal for both men and women.

5-Day 1500-Calorie Diet Meal Plan:

Day 1

BREAKFAST
Banana Spice Smoothie
(283 calories)

MORNING SNACK
1 slice whole-wheat bread spread with 2 Tbsp. part-skim ricotta, topped with 1 chopped dried fig and 1 tsp. honey
(154 calories)

LUNCH
Power salad–Toss 2 cups lettuce, 1 cup chopped raw vegetables, 1 hard-boiled egg, 2 Tbsp. raisins and 2 Tbsp. almonds with 2 Tbsp. low-fat balsamic dressing
(402 calories)

AFTERNOON SNACK
1 small apple and 22 pistachios
(150 calories)

DINNER
Quinoa bowl–Stir-fry 1/2 cup diced extra-firm tofu and 1 cup diced broccoli & carrots in 2 tsp. canola oil. Stir in 1/2 tsp. sesame oil & 2 tsp. soy sauce. Serve over 1 cup cooked quinoa and top with 1 Tbsp. of peanuts

(498 calories)

Day 2

BREAKFAST
Egg sandwich–Scramble 1 egg in 1 tsp butter and layer on 2 slices whole-grain toast with tomato slices & 1/4 avocado, sliced
(319 calories)

MORNING SNACK
12-oz skim latte and 1 clementine
(135 calories)

LUNCH
Mediterranean plate–Serve 1 4" whole-wheat pita bread with 1 oz feta cheese, 1 cup grape tomatoes, 6 Kalamata olives, 1/4 cup hummus & 1 cup raw spinach drizzled with 1 tsp. each olive oil and lemon juice
(396 calories)

AFTERNOON SNACK
18 baked tortilla chips with 1/4 cup guacamole
(198 calories)

DINNER
Carne Asada Taco served with 2 cups lettuce + 2 Tbsp. low-fat vinaigrette and a 12-oz light beer or 8-oz lemonade

(484 calories)

Day 3

BREAKFAST
Yogurt-fruit parfait–8 oz nonfat plain yogurt layered with 1 cup mixed berries, 1/4 cup low-fat granola and 1 Tbsp. sliced almonds
(310 calories)

MORNING SNACK
Fruit-and-nut bar
(<200 calories)

LUNCH
Tuna-stuffed pita–Mix 1/2 can water-packed light tuna with 1/4 cup white beans, 1 tsp. each olive oil & lemon juice. Serve in a 4" whole-wheat pita with 2 leaves lettuce; serve with 1 cup grapes
(371 calories)

AFTERNOON SNACK
1 cup sugar snap peas with 1/4 cup hummus
(130 calories)

DINNER
Creamy Chicken Potpie served with 2 cups lettuce, sliced red onions and 2 Tbsp. white-wine vinaigrette
(497 calories)

Day 4

BREAKFAST
Bagels and lox–1/2 whole-wheat bagel topped with 1 Tbsp. Neufchâtel cream cheese and 1 oz smoked salmon; tomato, cucumber and red onion slices
(303 calories)

MORNING SNACK
1 small banana with 1 Tbsp. peanut butter
(190 calories)

LUNCH
Low-sodium lentil-vegetable soup (canned, <150 calories), 1 cup, served with 1 thin slice hearty whole-wheat bread topped & toasted with 2 tsp. pesto, 2 Tbsp. shredded part-skim mozzarella & 2 chopped sun-dried tomatoes; serve w/2 kiwis
(405 calories)

AFTERNOON SNACK
2 Crispy rye crackers with 1-2 Tbsp. spreadable low-fat cheese
(97 calories)

DINNER
Clementine & Five-Spice Chicken served with 2 cups bok choy sautéed in 2 tsp olive oil with garlic; 1/2 cup brown rice
(455 calories)

Day 5

BREAKFAST
Cinnamon-apple oatmea  Cook 1/3 cup rolled oats with 2/3 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped walnuts & cinnamon
(311 calories)

MORNING SNACK
1 cup nonfat plain yogurt with 1 cup mixed berries
(160 calories)

LUNCH
Veggie quesadilla–1 whole-wheat tortilla (<150 cal.) stuffed with 1/3 cup low-fat shredded Cheddar, 1/4 cup black beans, 1/4 cup each sliced peppers & mushrooms, sautéed in 1 tsp. olive oil. Serve with 1/4 avocado, sliced
(402 calories)

AFTERNOON SNACK
1 cup carrot sticks with 3 Tbsp. hummus
(130 calories)

DINNER
Halibut Packets with Mushrooms & Polenta served with 1 cup steamed string beans tossed with 1 1/2 tsp. olive oil, mustard & lemon juice to taste and 1 Tbsp. sliced almonds; plus 1 small slice of baguette
(480 calories).