Fat Loss Diet Plan

5 min read
Fat loss diet plan Fat Loss Workout

Fat loss diet plan Fat Loss Workout

Fat Loss Diet Plan is the most important part of your fat loss program. Many people go on a diet to lose weight by eating less, not even eating at all in the hope of losing weight fast. However, the weight still does not go down or down a little and then goes up again. This happens because by eating less, the body’s metabolism slows down, which causes the body to tend to store fat rather than burn it. That is why, in this Fat Loss program it is recommended to eat more often, 5-6 times a day with the aim to boost your body’s metabolism.

Below is an example of dietary regulation aimed at reducing excess fat in your body.

Example eating patterns


  • 1 egg omelet or boiled egg
  • 2 slices of whole wheat bread / 1 cup oatmeal

Morning snack

  • 1 apple / orange / pear


  • 1-ounce whole chicken/fish/ beef breast
  • 1 cup of brown rice / brown rice
  • 1 cup of vegetables

Afternoon snack

  • 1 slice of whole wheat bread / ½ cup oatmeal
  • 1 piece of grilled fish/meat


  • 1-ounce whole chicken/fish/ beef breast
  • 1 cup of vegetables

Before sleeping

  • Milk High in Protein Low in Fat and Sugar


  • The ideal foods are foods that are low in fat, low in carbohydrates and high in protein. Types of fatty foods are fried, types of foods that have simple carbohydrate properties are white rice, white bread, sugar, cakes, ice cream, and biscuits; while carbohydrates that can be consumed are complex carbohydrates such as brown rice, oatmeal, sweet potatoes, whole wheat bread. Protein foods are chicken, fish, beef, egg whites, tofu, and tempeh.
  • Meat processing can be cooked by boiling, baking or roasting as long as it is not fried in oil, using fat-laden seasoning or using sugar. Salt is permitted, but in very small amounts (diet salt is recommended).
  • The portion of the menu above can be adjusted to your body size.
  • The time to consume the menu above is not binding, it can be adjusted for those of you who practice in the morning. The important thing is to try to eat 5-6x a day in small portions.

Read Also Fat Loss Introduction

New Year begins with a 1500 calorie diet plan.

Eat a meal,

Let yourself be relaxed

It should be the happiest thing in the New Year.

So today, let’s start with food~~

I introduced you to the 1800 calorie diet plan. (Learn more about the 1800 calorie diet plan to see the history.) Continue to introduce the 1500 calorie diet plan today.

This diet plan includes a 3-day menu.

Women: Although you have regular exercise, you still want to lose weight. This plan is for you.

Male: I want to lose weight, but I don’t have a particularly active exercise. This kind of plan is for you.

Then let’s take a look at Susan’s plan.

Susan Health Hall

I don’t know what 1500 calories are? Here is the 3-day menu, with delicious and healthy choices every day!

There are not so many 1,500 calories, which can make most people lose weight at a moderate speed, but only if they exercise regularly. To reduce weight, it is necessary to combine diet and exercise. The 1,500-calorie diet plan strengthens this weight-loss strategy.

A safer weight loss rate is no more than 2 pounds (1 kg) per week. If your weight loss is faster than this, you need to increase your calorie intake.

If your weight loss is slower than this, you might want to try a 1500 calorie diet plan, but you can’t consume less than 1,500 calories a day.

As with other diet plans, keep a habit of regular exercise!! Because regular exercise is not only a healthy habit, it can also help you burn more calories and help you achieve your weight loss goals.

The plan requires three meals a day, plus two snacks.

The following is an analysis of the 1500 calorie diet plan:

Analysis of the 1500 calorie diet plan

Breakfast : 1 serving protein + 1 fruit + essential vegetables

Lunch: 1 part protein +1 serving vegetable + green leaf vegetable +1 serving starch +1 portion flavoring agent + 1 fruit

Snacks: 1 protein snack + 1 serving of vegetables

Dinner: 2 servings of protein + 1 part starch / cereal + 2 servings of vegetables + green leafy vegetables + 1 part flavoring agent

Snack: 1 serving of fruit

Total daily: 4 parts protein, 3 fruits, 4-5 vegetables, 2 starches/cereals, 1 protein snack, green leafy vegetables (no limit), 2 flavorants

As long as you do not exceed the plan for all types of food, you can adjust the specific allocation. But the basic model you still need to keep as much as possible, that is, three meals a day plus snacks (at least once).

It is not recommended to eat or not to eat, and to eat “double”! Evenly distributing meals allows you to better maintain your energy levels; make sure that each meal contains protein (and snacks in the afternoon) so you don’t feel too hungry.

Fat Loss Diet Plan 3-day menu of 1500 calorie diet plan

Day 1 Fat Loss Diet Plan


1 cup (250 g) skim cheese, 1 cup (80 g) strawberry, sprinkle with cinnamon


Large salad,

The raw materials are as follows:

Green leafy vegetables (lettuce, spinach)

1 cup of chopped mixed vegetables (carrots, peppers, tomatoes)

3 oz (85 g) grilled chicken breast

Half cup (150 g) cooked white beans

2 tablespoons (30 grams) low-calorie salad dressing

1 orange


1 oz (30 g) soy nut

Carrot strips and celery sticks


8 ounces (200 grams) of grilled salmon (squeezed with lemon juice)

2 cups (160 g) of steamed garlic green beans

Half cup (150 g) of cooked brown rice

Mixed green leafy vegetable salad, unlimited weight

1 fresh orange

Day 2 Fat Loss Diet Plan


1 whole egg + 4 scrambled eggs made with egg white (with non-stick pan)

Smear with tomato sauce

1 cup (80 g) chopped melon


Fried vegetables. Put the tofu and vegetables together and fry:

5 ounces (125 grams) of hard tofu, cut into dice

1 cup (80 g) broccoli

a lot of fresh spinach leaves

2 teaspoons (10 ml) oil

With soy sauce, garlic, chili, and ginger,

Half cup (150 g) steamed brown rice

Half a medium-sized mango


4 tablespoons (60 grams) of hummus

1 cup (80 g) baby carrot


Cereal salad with protein. Stir well:

8 oz (200 g) grilled shrimp

Half a cup (150 g) of cooked buckwheat

2 cups (160 g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumbers, onions)

2 tablespoons (30 grams) low-calorie red vinaigrette

Put these on the green leafy vegetables

Day 3 Fat Loss Diet Plan


1 cup (250 g) plain defatted yogurt

1 banana, sliced

Sprinkle with nutmeg


4 oz (100 g) grilled halibut

1 cup (80 g) steamed asparagus (squeezed with lemon juice)

Half cup (150 g) whole wheat pasta

Mixed green leafy vegetable salad – unlimited weight

2 tablespoons (30 grams) low-calorie salad dressing

1 cup (80 g) of berries


Half cup (125 g) skim cheese

1 cup of chopped mixed vegetables (carrots, red peppers, and broccoli are a perfect match)

Sprinkle with salt, pepper, dried dill or chives


6 oz (170 g) grilled lean steak

2 cups (160 g) of roasted Brussels sprouts (cut in half, mixed with olive oil, baked at 400 °F / 205 °C for 20 minutes)

2 teaspoons (10 ml) of olive oil (for brussels sprouts)

Steamed kale, spinach or Swiss chard (sprinkled with balsamic vinegar)

Half a sweet potato (sprinkled with ginger)


1 cup (80 g) fresh pineapple

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