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Calories: 1,497; Carbs: 195g (784 calories,51%); Fat: 44g (401 calories, 26%); Protein: 87g (348 calories, 23%) Tags eating for weight loss healthy eating tips macros meal planning What 1500 Calories Looks Like What Healthy Portions Look Like. A budget of 1,500 calories a day can be pretty satisfying when you fill up on nutrient-rich foods like produce, lean proteins, healthy fats and whole grains. Here’s a sample menu with some of our users’ favorite MyFitnessPal recipes to show you just how delicious and satiating 1,500 calories can be.

A recent trend in weight loss is counting the macronutrients carbs, fats and protein, rather than focusing on calories. This article reviews the best macronutrient ratio for weight loss and why. If you’re not sure, start with a 1,500-calorie meal plan (a calorie level that most people will lose weight on). Here we show what a day’s worth of food looks like on a 1,500-calorie diet.

And when you’re ready for more, try our 7-Day Diet Meal Plan to Lose Weight at 1,500 Calories. Macros, short for macronutrients (proteins, fats, and carbohydrates), are the basis of all the calories we consume. 1 g of protein has 4 calories, 1 g of fat has 9 calories and 1 g of carbohydrate has 4 calories.

Tracking calories and macros isn’t for everyone, but if you’re struggling to lose weight, then this is definitely something you. A 1,500-calorie diet fits the needs of many people who want to lose fat and improve health. Like any healthy diet it should include mostly whole, unprocessed foods.

What 1,500 Calories Looks Like on a Plant-Based Diet Breakfast For breakfast, you certainly won’t have a hard time finding filling fiber-rich options with lots of plant-based protein and delicious healthy fats. Here are some nutrient-rich plant-based breakfast options to. Create a custom 1750 calorie diet plan with 1 click. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuildin. This 1,600-calorie meal plan is designed by EatingWell’s registered dietitians and culinary experts to offer healthy and delicious meals for weight loss.

We’ve done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. An 1800 calorie diet plan allows for an extra snack and a bit more starch than lower calorie diet plans, in order to meet the body’s needs for protein and carbohydrate.

If you’ve looked at my menu plans for 1200 or 1500 calories, you’ll notice that the menus are quite similar in terms of food items.

List of related literature:

The amounts in the eating patterns shown here are all based on a 2000-kcal diet.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Include a chart showing a breakdown of the meals’ fat, protein, carbohydrates, vitamins, minerals, and calories.

“Integrating Differentiated Instruction & Understanding by Design: Connecting Content and Kids” by Carol A. Tomlinson, Jay MacTighe, Jay McTighe
from Integrating Differentiated Instruction & Understanding by Design: Connecting Content and Kids
by Carol A. Tomlinson, Jay MacTighe, Jay McTighe
Association for Supervision and Curriculum Development, 2006

The nutrient goals for the 1,200–1,600 cal patterns are higher and require that more calories be used for nutrient-dense foods from the food groups

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

Each eating pattern is provided at 12 different energy levels, ranging from 1000 to 3200 kcal, and to the extent possible meets the RDA for each nutrient without exceeding kcalorie limits.

“Williams' Essentials of Nutrition and Diet Therapy E-Book” by Eleanor Schlenker, Joyce Ann Gilbert
from Williams’ Essentials of Nutrition and Diet Therapy E-Book
by Eleanor Schlenker, Joyce Ann Gilbert
Elsevier Health Sciences, 2018

Additional factors for activity (25%) and weigh gain (plus 500 cal/day) might place his total needs at approximately 2100 cal/day.

“Advancing Dietetics and Clinical Nutrition E-Book” by Anne Payne, Helen M. Barker
from Advancing Dietetics and Clinical Nutrition E-Book
by Anne Payne, Helen M. Barker
Elsevier Health Sciences, 2011

Any needed adjustments for 1,200 calories are in parentheses, and any 1,600-calorie modifications are in brackets.

“The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication” by Marla Heller
from The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication
by Marla Heller
Amidon Press, 2007

The nutrient goals for the 1,200 to 1,600 calorie patterns are higher and require that more calories be used for nutrient-dense foods from the food groups.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

Include a chart showing a breakdown of the fat, protein, carbohydrates, vitamins, minerals, and calories.

“Understanding by Design” by Grant Wiggins, Grant P. Wiggins, Jay McTighe
from Understanding by Design
by Grant Wiggins, Grant P. Wiggins, Jay McTighe
Association for Supervision and Curriculum Development, 2005

Next take your estimated daily energy requirement and subtract either 750 calories (if your daily needs are fewer than 4,000 calories) or 1,500 calories (if they are more than 4,000 calories).

“Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance” by D. Enette Larson-Meyer, Matt Ruscigno
from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance
by D. Enette Larson-Meyer, Matt Ruscigno
Human Kinetics, 2019

These usually take the form of recommended daily allowances of calories,16 along with macroand micro-nutrients.

“International Food Law and Policy” by Gabriela Steier, Kiran K. Patel
from International Food Law and Policy
by Gabriela Steier, Kiran K. Patel
Springer International Publishing, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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205 comments

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  • Could you please add your measurements? I don’t know how much chicken or beef or oats or anything that you used to get your macros.:(

  • Love your video, so i have subscribed!! Love the fact you dont spent over 30mins talking crap and taking selfies, really hate those silly girls video!! You get straight to it, will follow your diet plan today! Thank you x

  • I have the strangest metabolism, im 168lbs approximately 25% bf, and my body seems to maintain my weight at 1500 calories, and I don’t seem to gain much weight if I eat 2k calories, my body fat always seems to stay the same also, really grinds my esteem to the point I constantly give up, the worst of it is I used to be in fantastic shape, abs large chest etc, but im honestly getting defeated, any advice? I do lift 4x per week, roughly 10-15k steps per day, 15m cycle 1x a week and a 5km jog 1x a week.

  • Personally, doing a 1200 calorie diet at 12 years for six months turns me anorexic (diagnosed).Now I’m 15 and thanks to reversing I’m recovered 😉

  • Im on 1200kcal diet for 40 days at the moment. My weight was 115kg and today my weight is 104.6kg. im fasting for 18hours every day. My goal is 86kg ��

  • Breh, Im stuck at 1500kcal to even look decent and its depressing, my metabolic rate is retarded (literally) as shit. But eating 1200 kcal sounds like hell…breh never me

  • What do you think of fasting for 24 or 48 hours and then making up that fast with the 1 or 2 days worth of calories(2400 calories) in one or two sittings? And then doing 24 or 48 hours of fast again. And again. Rinse and repeat.

    Water and vitamins included each day of course.

  • Okay so I’m on a diet eating 1200 calories every day, I’m seeing results I don’t have much more to lose, so when I get to my goal I will reverse diet, how can I increase my metabolism and get to a maintenance calories of 2500?

  • Hi there just wondering if im doing the right things?, i would greatly operate some feed back.
    So I started my wieght loss gole in the begging of the new year 2020.
    My start wieght was 168kg my gole wieght is 100kg.
    I went keto I started with a three day fast to skip straight into katoses.
    From there a stuck to one 1200 calorie meal a day, plus i workout 6 days a week.
    I Also did a total of 13 days fasting throughout.
    I went from 168kg to 140kg in around 3 months.
    I had eye surgery stuck to an average meal plan for about a month as I couldn’t lift.
    Once I got back into the lifting I realised that I couldn’t lift as much,
    so I upped my calorie intake to about 2500.
    I started to get stronger lift more ect.
    But I’ve been doing this for 6 months now, I’ve noticed a big difference in my body.
    It changes every month
    But my weight is not changing.
    It just goes up and down around 140kg to 144kg for past two months now.
    Thanks in advance.
    Should I stick it out it’s just frustrating not seeing the scale drop.

  • Hey! Thank you for this helpful video. By the way, I notice lots of people keep on talking about Fenoboci Diet Plan (just search it on google), but I’m not sure if it is really good. Have you tried Fenoboci Diet Plan? I have heard many awesome things about it and my cooworker lost tons of weight with it, but she refuses to tell me:(

  • I’m agree with the 1500kcal diet… Its very very low calories but some people just have slower metablism… Great meal plan bro��

  • Personally, doing a 1200 calorie diet at 12 years for six months turns me anorexic (diagnosed).Now I’m 15 and thanks to reversing I’m recovered 😉

  • Hey Paul, what do think about eating at or slightly below maintenance year round for a gaining muscle and staying lean as opposed to going through cutting and bulking cycles? Great content as always!

  • I watch what I eat. I do eat 1200 calories a day. I do eat healthy but my question, is portion control more important than counting calories? I hear this all the time that portion control is key. What is the difference from a 1200 calorie diet and a low fat diet? Please help. Thank you

  • isn’t it a good idea to go for the maintenance lev calorie for 2 weeks and then come back to the deficit. I am having 1400cal now and came across a plateau and could not overcome it. I am planning to go to my maintenance lev(around 2000cal) for two weeks, bcz so many suggestions are on the internet which I think could be an option

  • I give you a lot of credit for actually putting the diet in the description. As a former personal trainer director at la fitness id like to add some things for people who have no idea about weight loss…
    1. More muscle, more you burn
    2. Check the side differences between 1 pound of muscle and fat and don’t be scared to gain MUSCLE WEIGHT, you won’t look manly ( saying to ladies )
    3. Figure out your body fat percentage
    4. Set a goal body fat percentage
    5. Calculate how many pounds you have to lose to reach that body fat percentage
    6. Now figure out your diet, your macros: fat, protein and carbs you should be taking for your goal
    7. Put meals on my fitness pal app and figure out and make sure you’re not going over your macros with what you need, make adjustments as you go
    8. Stick to it
    9. Congrats �� you are on your way to reach your goals!

  • I do 700 calories a day, cardio 3 days a week, planks everyday. I could already see a 2 pack. I’m just waiting for gyms to open to build some muscle but my main goal is to lose this belly fat. By the end of the year, I see myself with a six pack.

  • I’m currently also 5f 11′ stared out at 98 kg im now 10kg down to 88kg I did 2000 Calories and burn 1000 calories a day some days 500 calories if I’m tired plus some resistance training every other day going for another 10kg but wondering if it might be a good idea at this point to do a month or so at this weight and try to figure out my maintenance calorie level at this point end goal is 78kg also found lowering calories on the days I don’t burn 1000 calories keeps me on track or if I know I’m going out to a social event I like to do a super long walk in the morning to cover the extra I’m going to indulge in plus fasting 10am to 6pm only water in between with some creatine just before I break my fast

  • I have a question, I’ve been working out for 4 days nonstop and I’m on a Caloric Deficit and I weighed myself today and I lost 7 pounds. I know this isn’t normal and I’ve been eating around 600-800 calories these past few days, can you give me any advice?

  • MyFitnessPal app assigned a 1200 cal daily budget for me based on my age, weight, activity level…���� 112 lbs / 5ft 0 inch tall / 40 yrs old. Not very active. I eat only when I am hungry.

  • Think of humans before modern luxury of food availability and selection. Ketosis used your fat for fuel when there was no food. Restrict calories and rise above your hormones. Conditioning will overcome your feelings and rebound.

  • Can anybody tell me if I’m on a good tracked. I eat 1200 and am on a calorie deficit and have lost 1 inch on my waist and hips and lost 4 pounds in 3 weeks. I’m 118 pounds right now and am a small girl but have 27% body fat percentage. My trainer and I are doing HITT 3 times a week, strength 4 times a week and cardio 1 time a week and eating protein in every meal. Will my body fat decrease like in my belly and overall body?

  • Hey Paul,

    I’m a 24 year old male, 5’7 and 183 lbs at roughly 30% body fat. I use to workout a lot from the ages 18-21, so I’m carrying a good amount of muscle underneath my fat, enough that I’m happy with. As a result of inactivity and bad dieting from 21 until now, I have big gut with some love handles that I want to get rid of. My goal is to lose as much fat as possible while retaining as much muscle as I can.

    I’ve started training again 5 times a week (3 lifting days with 2 cardio/HIIT days). When it comes to my daily nutrition, I’m averaging 150 g of protein, 100 g of carbs and 50 g of fat at roughly 1400-1500 calories. Any thoughts? I’ve been told that my protein, carb and caloric intake is too low for my activity level, body weight and goal. I figured 150 g of protein should be enough when factoring in that I’m 30% body fat, making my LEAN weight approximately 130 lbs.

    If anyone else reading this can help me with their thoughts, I would genuinely appreciate it.

  • I’m 5’5, weigh 194 pounds and I’m doing 1200 cal a day since 1 month. I eat 3 meals (400 cal x 3) and 1 snack if I didn’t use all my calories in the morning or during lunch ;-). The gamechanger for me was buying myself a little scale to weigh my portions! I had no idea what 100gram of this or that was. I definitely grew in that area. I’ve lost 2-3 pounds per week. I have days where I’m hungry (I use coffee/tea to full me up) and other days where I can’t finish my meals. I only eat healthy foods, like: oatmeal, whole weat crackers, rice and potatoes as my carbs. tuna, skinless chicken, salmon, 5% minced beef, lean steak, eggs, Skyr yoghurt, as my proteins. Peanut butter, avocado, olives, parmesan cheese (max 20gr) and olive oil as my fats. Fruit occasionally. Veggies as much as I can. I want to weigh 154 lbs by this summer ( lose 40 pounds in 4 months). Typical breakfast is: 1 cracker (43 cal) with 15grams of peanut butter (92cal) + 1 cracker (43cal) with 2 whole eggs (160 cal) fried in 1 teaspoon of olive oil (27cal), washed down with a lovely, soul-touching hot mug of steaming black coffee (2cal). Mmmhhhhh.

  • Uh….what if i’m 114 lbs (51kg) and 5’2 (162cm) and wanna go down to 47-49 kg? I wanna be in healthy weight and in a healthy relationship with food. I do intermittent fasting but i’m trying to stop doing that. I wanna enjoy food with my family at night while still maintaining my weight. So my question is, if i stop doing IF but still workout and eat the same amount of calories (or close to it) will i gain weight?

  • What’s a long period of time? Weeks or months? Thoughts on the matador intermittent fasting v more standard IF, like 24-72hr fasting?

  • I can’t do it! I would get so hungry in the evenings that I feel like chewing my fingers off. It is driving me insane. And 100 grams of protein?? How do you do that?? That’s like 3 chicken breasts or 16 eggs about???? I’m almost ready to give up. This is disheartening.

  • I weight 155 lbs and I’m 6ft. I want to gain lean muscles and loose muscles my waiste from 36 to 30. I’m in taking 1600 calories diet. My diet consist of 180gm proteins, 150 carbs and 30 gm of fats. I also goto gym 4 days a week and 2 days a week to orange theory. My 4 days gym and regular walk allows me to burn 600 calories a day and 900 calories at orange theory a day to sum it my calories burn, I burn 6000 calories a week

  • Wait I’m 180lbs rn and I’m eating as much as the first girl (1500cals).. uhh �� should I be eating more or less lol ( female 5’8. gym: cardio and weights about 5 days a eeek) trying to lose weight! I’ve eaten as Low as 900 cuz I had to make weight for something but now I’m about 1800-1400 to try and lose weight steadily???

  • I’m 259 and I just started a 1600 calorie a day diet. I’ll either get shredded or die by my goal date of April 2 my birthday when I’ll be 40.
    Let’s see what happens

  • I gave a thumbs down because you claimed pounds were backwards compared to kilos.
    When the French win a war, a war, we can use their kilos. Until then Freedom units are superior.

  • 600 calories is 600 calories whether it’s nutrient dense or not. I can see adding that amount of beans after you get close or near your target weight. But I know how to lose weight and calories no matter what they are still effect that 1500 limit. 1/4 or 1/2 cup is what I would recommend. Take it from someone with numerous health conditions who can’t exercise much. Staying at that or under 1500 is key. Ok bruh?

  • Yet another quality informative video. Enjoying your output, helping a lot. I am of a similar age with a stressful job and family. Picking up your tips is keeping me on track.

  • cough* fast forward button *cough to all the intro haters ����… thanks for this video! I can’t wait to try out this meal plan ����‍��

  • Absolutely. I have been on a 1200 cal diet ( recommended by 2 doctors and a dietician) for around 2 years now and slowly have gone from 122kgs to 74kgs however I only use this diet because of Hashimoto’s thyroiditis where my body simply will not burn through enough calories. however I would never go beneath 1200 calories even if my metabolic rate slows I would simply supplement it with more medication simple because anything less to me would be unsatisfactory and not enough to really sustain me. After I hit goal weight my doctors have advised going up to 1500 to maintain. Still it worries be how many people jump onto these fad diets like the cabbage soup diet and don’t really look into what they are giving their body. Also totally agree with you on having a programme thing. It is so much easier to avoid junk food because I have a meal plan to follow.

  • You arent necessarily “adapting” to it. You weigh less and therefore require less calories. This is misinformation. People should preach a healthy diet and exercise plan.

  • isn’t it a good idea to go for the maintenance lev calorie for 2 weeks and then come back to the deficit. I am having 1400cal now and came across a plateau and could not overcome it. I am planning to go to my maintenance lev(around 2000cal) for two weeks, bcz so many suggestions are on the internet which I think could be an option

  • I’ve been tracking my calories for 6-7 months along with my macronutrients. I started off on a 1500 calories diet weighing 152 at “5,6”. I gradually lost the weight but also decided to decrease my calories little by little as my weight went down to continue the weight loss process. With the lowest calories consumption being 1300. I got down to my goals weight of 130. Recently however, I have gained all the weight back from stress and bad eating habits. But this weight I’ve gained has been rapid and within the past month! I now weigh 145 pounds.. is this due to fat, waterweight, or both. Is it possible to put back on 15 pounds of fat in so little time? It’s very discouraging and I dont want to continue to spiral down this path.

  • I’ve also realized my heart rate is very low when I do cardio in comparison as it used to be; is this a sign of the metabolic rate trying to fight my weight loss?

  • So how do you not let the body adapt to the calories that your eating on a deficit? Do need to put some refeed days in every week or after a few weeks? And does the calories on the refeed days need to be over maintance? Pleas i’d like for you to answere this questions

  • Hey man, awesome vid! I can’t seem to find the meal plan site you are talking about. I need to lose 60 pounds and I pretty much do nothing like exercise cause I’m at work a lot. I’m currently 250 pounds and just want a simple meal plan that would work.

  • But she didn’t give you her height. At 114lbs. she could be dangerously anorexic. I don’t think it’s wise to tell someone that skinny to go ahead with a 1200 calorie or less diet. Just as it is not wise to tell someone who is morbidly obese to eat more calories. People need to see a personal nutritionist to find out what they should be doing for themselves. Consulting a YouTube nutritional and bodybuilding trainer is not smart.

  • Hi! I went from 142 lbs to 125 lbs. I’m a 5’3 female. Technically my goal was 125 but if I DID want to lose more, it seems like my body doesn’t want to. I eat 1200 calories a day, run 16 miles a week, and lift one day a week. What do I do?

  • I’ve hit 50 damn, and I don’t nearly eat as much as before. I often eat a medium size meal but feel very full. Then 1200 calories a day becomes a lot.

  • Excellent explanation….short version would be: Don’t do it, Stay at your existing caloric budget, increasing your cardio…. messing with your BMR almost always backfires.

  • I am 89kg and is thinking on going to loose weight and how should i start i mean the calforie deficit is it okay to start from a 1600 calorie(which i am currently practising for 2days) and for how long I should maintain and reduce it to 1400 or 1200calories per day?

  • Hi! Does this also work for a woman? I’ve been on a 1200 calorie diet because I wanted to lose fat but I never saw any results even though I never starved myself!! The amount of food was ok for me…But now I’ve been suggested to follow a 1500calotie plan, because maybe y metabolism has slowed down. I’m just very afraid of gaining weight:( I train 4 times a week and do cardio

  • sick beat…. i like spinach & celery. strawberry cranberries. food wit low calories. eat raw or let them frezze. low carb no fat free.

  • How much protein do u think it’s okay to consume everyday? I’m on a 1400 calories diet plan and I’m between 110 to 120 grams of protein per day

  • I only eat 1 meal a day! I exercises 1 time in morning eat a large healthy breakfast with all required nutrients…work etc…then exercise again then sleep lol.

  • 9 servings of Bob’s Red Mill 5 grain cereal:
    1 serving = 120 calories, so 9 = 1,100 calories

    1 bag cruciferous vegs (broc, cauli, carrots) = 100 calories

    1 apple + 1 banana = 200 calories

    1 large salad = 100 calories

    1,500 calories

    Need 2,000 calories?:
    1 24 ounce Steel Reserve 8.1% alcohol = 500 calories
    1 large doobie = zero calories

    10 miles of walking while stoned and drunk = fun!

  • Wonderful meal plan dude…Can u suggest I am 150lbs with 15% of BF… workout 6 dayz a week in the morning…my abs are clear but I want to become more shred…how much calories do u suggest me if I want to become more learner with around 10% BF..also I don’t want to loose Muscle..
    Thanks in advance

  • Good video!! Any tips are appreciated

    i currently have 6 meals a day and consume under 1200 calories. 3 of these “meals” are liquid protien. 3hr intervals between 15 hrs:
    1st mealcold cuts (4 slices); wheat tortilla; 8 almonds; 1-2 pieces of jerky; water
    2nd mealprotein shake (1.5 scoops)
    3rd mealsame as first (different meat)
    4th mealprotien drink (40g)
    5th mealsame as 1st/3rd (tuna as meat)
    6th mealpost workout protein shake

    total= less than 1200 calories per day

    Currently working overseas so not a lot of food prep options. My mail goal is to cut fat and reach 12-15% bmi while strenght training. Thanks!

  • Me
    Breakfast: 400ml milk, medium banana, 1tbs jam, 4 shelves walnuts.
    Lunch:
    if i work out,
    Pasta with veggies or rice with veggies
    If i don’t
    Salmon with veggies or chicken with veggies.
    Dinner:
    If i work out:
    Salmon or chicken with veggies or beans or chickpeas.
    If i dont:
    Once a week red meat or fish, chicken breast or just a big salad.

    Snacks: Oranges, almonds, carrots, cucumber, banana.

    Ps:I use portions of 120g or 140g and veggies such as cauliflower, potatos, broccoli, aubergines, tomatos, ‘mushrooms’, celery, avocado.

  • I give you a lot of credit for actually putting the diet in the description. As a former personal trainer director at la fitness id like to add some things for people who have no idea about weight loss…
    1. More muscle, more you burn
    2. Check the side differences between 1 pound of muscle and fat and don’t be scared to gain MUSCLE WEIGHT, you won’t look manly ( saying to ladies )
    3. Figure out your body fat percentage
    4. Set a goal body fat percentage
    5. Calculate how many pounds you have to lose to reach that body fat percentage
    6. Now figure out your diet, your macros: fat, protein and carbs you should be taking for your goal
    7. Put meals on my fitness pal app and figure out and make sure you’re not going over your macros with what you need, make adjustments as you go
    8. Stick to it
    9. Congrats �� you are on your way to reach your goals!

  • A heathy diet is very important but 1500 calories is waayyyy to small, and terrible for your metabolism. IMO its better to do cardio and workout weekly and eat 2500 calories.

  • Great video! Left a like bro! Check me out too, you’ll find an opportunity to gain easily 250+ subscribers! Would love to gain you as a loyal subscriber and a friend of course! Have a nice day! Peace <3

  • Google how many calories in a cup of kidney beans. 600 calories!!!!!!

    600 calories of beans are better than saturated fat calories but they are still calories!!!

  • Everything is okay ��… But if I take one wheat roti and vegetables or dal without oil as my dinner… Will It be okay for my dieting?? Reply plz..

  • One cup of kidney beans is 613 calories for your meal number 3 you miscalculated. Where are you getting 236 calories for the entire meal?

  • 1500 calories is alot of food for those who are trying to lose weight, that’s 500 calories in 4 meals, I’m eating right now 1350 calories with tons of water and I’m loosing weight, I think the goal here is drinking water, stay hydrated eat more protein, drink more than a half a gallon of water a day, you be good, if you’re not drinking lots of water is not gonna work, no soda, no diet soda, WATER, I’m in my 12 day, and im already seeing results, 300 calories a meal except one which is 450 calories which is 4 meals a day, rotate your meals as your convenience schedule, get full with water, if you are exercising, maybe walking, running, or intense, might wanna increase your intake, don’t increase it too much, remember running for a period of time is a workout for some people and you probably just gonna lose about 100 calories, depending on your weight and time, do weight lifting cardio instead, hit the stomach because that is the source of fat, all you need is about 30 min, hit it hard and take your water and your calories, and you be loosing ALL KINDS OF FAT,!!!!!!

  • cough* fast forward button *cough to all the intro haters ����… thanks for this video! I can’t wait to try out this meal plan ����‍��

  • great video… gonna give it a try when I need that last bit of definition… what’s the song in the background called?? awesome tune

  • Can you make it Into like a poster so I can make it at home and keep in count what I have to eat instead of rewatching the video multiple times

  • I’ve also realized my heart rate is very low when I do cardio in comparison as it used to be; is this a sign of the metabolic rate trying to fight my weight loss?

  • Like the oatmeal and eggs on the side and the sweets potatoes and chicken you got so good ideas I write them in my note book all these recipes

  • Hi! I went from 142 lbs to 125 lbs. I’m a 5’3 female. Technically my goal was 125 but if I DID want to lose more, it seems like my body doesn’t want to. I eat 1200 calories a day, run 16 miles a week, and lift one day a week. What do I do?

  • Hey Paul,I would like to ask u how I should approach my training as a 16 year old in way I dont put too much stress on my body and keep my height growing so as my gains in the gym.Thank you

  • Hey mate great vid. I am 265 pounds and trying to loose weight, im a diesel mechanic so fair bit of heavy lifting and on my feet all day, i also have been riding a bmx bike for about 30 mins every day. Do you think this diet will work for me?

  • Okay so I’m on a diet eating 1200 calories every day, I’m seeing results I don’t have much more to lose, so when I get to my goal I will reverse diet, how can I increase my metabolism and get to a maintenance calories of 2500?

  • What I appreciate so much about you is that you’re very open to various approaches to weight-loss/fitness, while many others would just shutdown the idea of 1200 calories and not give it a second thought.

  • Here, we can not buy chicken breasts seperately. We have to buy whatever the butcher gives… I am From shyamnagar, Near Kolkata(west bengal)

  • Yaar mere bhai tumhari cooking to ek dum masterchef level ki hai yaar…mazaa aa gaya dekh kar, i will definitely try the lunch menu…������

  • 1500 calories, but also a lot of carbs. If you’re looking to lose weight, cutting carbs is a pretty big part of it. Even wheat bread has carbs in it and regularly eating rice isn’t the best option for anyone looking to shed a few pounds.

  • Brother plzz btaye ki brown bread ko kisse replace kar sakte hain coz me village me rehta hu bhut mushkil h yaha brown bread plzzz plzzz replyyy

  • I can’t do it! I would get so hungry in the evenings that I feel like chewing my fingers off. It is driving me insane. And 100 grams of protein?? How do you do that?? That’s like 3 chicken breasts or 16 eggs about???? I’m almost ready to give up. This is disheartening.

  • I have a doubt. In my locality if I ask for chicken breast, they are not providing like boneless pieces. It has some minimal bones. Is it preferable? Does the macros will change? What my concern is, if I go to high quality meat shop like fipola, tender cuts the price of chicken breast is 450rs per kg which I cannot afford. In the locality shops, the price is around 250rs. Pls anyone clarify it

  • Could you please add your measurements? I don’t know how much chicken or beef or oats or anything that you used to get your macros.:(

  • Hi Paul. Can you do a video on the opposite scale of this? I maintain on 5300 calories I weigh 260lb between 18 and 20% body fat. I cut on 400g protein, 600g carbs, 90g fat and lose 1lb a week. What do you think to that macro split? I love protein and it works perfect for me how I do it but I’m open to new ideas to try. What macro split would you do for cutting at that calories? If I go straight to 4000 calories I will lose weight too fast. I reduce 200 calories when weight loss stalls, maybe every 2 weeks. I never go below 3800 calories. What’s your take on macro splits for high calorie diets as a lot of people say you cant cut on high carbs. And it is a genuine calorie count too. I weigh every single thing out every day. Lol

    Edit: I lift 4 days on 1 day off. Hit every body part twice a week. Tried push pull legs and other splits over the years and this works best for me

  • Here, we can not buy chicken breasts seperately. We have to buy whatever the butcher gives… I am From shyamnagar, Near Kolkata(west bengal)

  • Yaar mere bhai tumhari cooking to ek dum masterchef level ki hai yaar…mazaa aa gaya dekh kar, i will definitely try the lunch menu…������

  • 1500 calories, but also a lot of carbs. If you’re looking to lose weight, cutting carbs is a pretty big part of it. Even wheat bread has carbs in it and regularly eating rice isn’t the best option for anyone looking to shed a few pounds.

  • Brother plzz btaye ki brown bread ko kisse replace kar sakte hain coz me village me rehta hu bhut mushkil h yaha brown bread plzzz plzzz replyyy

  • 1500 Calorie Meal Recipe: (I wrote them down so it’s easy to read and cook efficiently)

    1) Breakfast: (463 calories)
    Ingredients:
    Eggs: 4 6
    Garlic: 1 tsp
    Onion: 1 pc
    Tomato: 1 pc
    Brown Bread: 4 pcs
    Turmeric powder: ½ tsp
    Red Chilli: ½ tbsp
    Salt: ½ tbsp

    Add 1tsp Olive Oil in pan
    Add chopped garlic and cook until light brown
    Add chopped onions and cook until light brown
    Add chopped tomato
    Add red chilli powder, turmeric, salt
    Mix well and cook for 4-5 mins
    Add the eggs and cook completely
    Add coriander (optional)
    Roast bread (optional)
    Serve with bread.

    2) Lunch: (594 calories)
    Ingredients:
    Rice: 200 gms
    Chilli Sauce: 1 tbsp
    Chicken Breast: 200 GM’s
    Capsicum: 1
    Carrot: 1
    Spring Onion: 1
    Salt: ½ tbsp

    Boil chicken for 8-10 mins
    Shred chicken into small strands/strings
    Cook rice
    In a pan, add 1sp Olive Oil
    Add the chopped carrot, capsicum
    Cook for 2-3 mins
    Add the shredded chicken
    Add salt and red chilli sauce
    Cook for 3-5 mins (med flame)
    Add rice to the mixture and mix well
    Cook for 2 mins on high flame
    Done.

    3) Dinner: (472 Calories)
    Ingredients:
    Chicken Cooked: 200 gms
    Curd: ½ cup/bowl
    Ginger Garlic Paste: 1 tsp
    Carrot: 1
    Cucumber: 1
    Onion: 1
    Tomato: 1
    Red Chilli: 1 tsp
    Turmeric: ½ tsp
    Salt: 1 tsp/tbsp

    Cut chicken in small cubes
    Add chicken in a bowl and mix with curd
    Add ginger-garlic, red chilli powder, turmeric powder and salt.
    Mix well
    In a pan, add 1 tsp Olive Oil
    Add the chicken and cook from all sides
    In a bowl, add chopped cucumber, carrot, onion, tomato.
    Add coriander, salt and lemon juice.
    Done.

    TOTAL = 1529 cal

  • I have a doubt. In my locality if I ask for chicken breast, they are not providing like boneless pieces. It has some minimal bones. Is it preferable? Does the macros will change? What my concern is, if I go to high quality meat shop like fipola, tender cuts the price of chicken breast is 450rs per kg which I cannot afford. In the locality shops, the price is around 250rs. Pls anyone clarify it

  • Love your video, so i have subscribed!! Love the fact you dont spent over 30mins talking crap and taking selfies, really hate those silly girls video!! You get straight to it, will follow your diet plan today! Thank you x

  • Lmao i eat 1300 a day to maintain my weight and i can get way more out of that
    Here is an example
    Breakfast:
    2 slices of bread: 168 kcal
    2 slices of chickenfilet: 30 kcal
    Total: 196/200 kcal i eat the same for lunch btw

  • I have the strangest metabolism, im 168lbs approximately 25% bf, and my body seems to maintain my weight at 1500 calories, and I don’t seem to gain much weight if I eat 2k calories, my body fat always seems to stay the same also, really grinds my esteem to the point I constantly give up, the worst of it is I used to be in fantastic shape, abs large chest etc, but im honestly getting defeated, any advice? I do lift 4x per week, roughly 10-15k steps per day, 15m cycle 1x a week and a 5km jog 1x a week.

  • Hi Paul great video!
    I have lost 13lbs in 3 weeks (332 now 319). I normally consume 800-1300cals a day. Is it ok to carry on with 1200-1300 kcals to get to my goal weight of 150lbs?

  • Im on 1200kcal diet for 40 days at the moment. My weight was 115kg and today my weight is 104.6kg. im fasting for 18hours every day. My goal is 86kg ��

  • Breh, Im stuck at 1500kcal to even look decent and its depressing, my metabolic rate is retarded (literally) as shit. But eating 1200 kcal sounds like hell…breh never me

  • What do you think of fasting for 24 or 48 hours and then making up that fast with the 1 or 2 days worth of calories(2400 calories) in one or two sittings? And then doing 24 or 48 hours of fast again. And again. Rinse and repeat.

    Water and vitamins included each day of course.

  • Those extra 50 calories put a spoon of milled/ ground flax into the oats, healthy fat, lots of nutrients, really healthy and you wont even taste it

    my problem with egg whites is that i try to eat as clean as possible, and pre made egg whites have preservatives in them, but cracking eggs seems to wasteful. I tend to have a green smoothie with a scoop of plant based protein powder instead with my oats and flax

  • Hi there just wondering if im doing the right things?, i would greatly operate some feed back.
    So I started my wieght loss gole in the begging of the new year 2020.
    My start wieght was 168kg my gole wieght is 100kg.
    I went keto I started with a three day fast to skip straight into katoses.
    From there a stuck to one 1200 calorie meal a day, plus i workout 6 days a week.
    I Also did a total of 13 days fasting throughout.
    I went from 168kg to 140kg in around 3 months.
    I had eye surgery stuck to an average meal plan for about a month as I couldn’t lift.
    Once I got back into the lifting I realised that I couldn’t lift as much,
    so I upped my calorie intake to about 2500.
    I started to get stronger lift more ect.
    But I’ve been doing this for 6 months now, I’ve noticed a big difference in my body.
    It changes every month
    But my weight is not changing.
    It just goes up and down around 140kg to 144kg for past two months now.
    Thanks in advance.
    Should I stick it out it’s just frustrating not seeing the scale drop.

  • I am 89kg and is thinking on going to loose weight and how should i start i mean the calforie deficit is it okay to start from a 1600 calorie(which i am currently practising for 2days) and for how long I should maintain and reduce it to 1400 or 1200calories per day?

  • yes thats where women usually dies at is 1200cals men shouldnt go below 1800 unless you are omad and can only fit 1200cals ina meal i can barley fit 2000 while im on omad.

  • Hi Paul great video!
    I have lost 13lbs in 3 weeks (332 now 319). I normally consume 800-1300cals a day. Is it ok to carry on with 1200-1300 kcals to get to my goal weight of 150lbs?

  • I’m a man in my 30’s… Metabolism starting to slow down… I do OK with 1200 calories a day…. People sometimes over calculate their calories intake.. 1200 calories is a whole big mac meal or a whole in an out double double meal….. 1200 calories in health food is actually quite a lot…. My body is fine with 1200 calories, but I am kinda short.. LMAO

  • Did that for three months I lost all my gains and fatty super bulk look, i just got skrawny and skinny. Now three months back in the gym hitting it hard and putting on the mass and staying lean!!!

  • Hello my name is Bruce and I was wondering how many calories should I be eating to see results.. I am 290 and I want to lose about 70 lbs?

  • yes thats where women usually dies at is 1200cals men shouldnt go below 1800 unless you are omad and can only fit 1200cals ina meal i can barley fit 2000 while im on omad.

  • I do 700 calories a day, cardio 3 days a week, planks everyday. I could already see a 2 pack. I’m just waiting for gyms to open to build some muscle but my main goal is to lose this belly fat. By the end of the year, I see myself with a six pack.

  • I am at 1500, 16h fasting, working out 5 times a week. 6.6, starting weight 275 lbs. Its day 17 as i started, i lost 23 pounds. I fell incredible. Former athlete(basketball), muscle memory probably. My goal is to get at 216 pounds. Will power, and beeing strong is most important. Good luck everyone.

  • I have a question, I’ve been working out for 4 days nonstop and I’m on a Caloric Deficit and I weighed myself today and I lost 7 pounds. I know this isn’t normal and I’ve been eating around 600-800 calories these past few days, can you give me any advice?

  • MyFitnessPal app assigned a 1200 cal daily budget for me based on my age, weight, activity level…���� 112 lbs / 5ft 0 inch tall / 40 yrs old. Not very active. I eat only when I am hungry.

  • Think of humans before modern luxury of food availability and selection. Ketosis used your fat for fuel when there was no food. Restrict calories and rise above your hormones. Conditioning will overcome your feelings and rebound.

  • Can anybody tell me if I’m on a good tracked. I eat 1200 and am on a calorie deficit and have lost 1 inch on my waist and hips and lost 4 pounds in 3 weeks. I’m 118 pounds right now and am a small girl but have 27% body fat percentage. My trainer and I are doing HITT 3 times a week, strength 4 times a week and cardio 1 time a week and eating protein in every meal. Will my body fat decrease like in my belly and overall body?

  • Hey Paul,

    I’m a 24 year old male, 5’7 and 183 lbs at roughly 30% body fat. I use to workout a lot from the ages 18-21, so I’m carrying a good amount of muscle underneath my fat, enough that I’m happy with. As a result of inactivity and bad dieting from 21 until now, I have big gut with some love handles that I want to get rid of. My goal is to lose as much fat as possible while retaining as much muscle as I can.

    I’ve started training again 5 times a week (3 lifting days with 2 cardio/HIIT days). When it comes to my daily nutrition, I’m averaging 150 g of protein, 100 g of carbs and 50 g of fat at roughly 1400-1500 calories. Any thoughts? I’ve been told that my protein, carb and caloric intake is too low for my activity level, body weight and goal. I figured 150 g of protein should be enough when factoring in that I’m 30% body fat, making my LEAN weight approximately 130 lbs.

    If anyone else reading this can help me with their thoughts, I would genuinely appreciate it.

  • I’m 5’5, weigh 194 pounds and I’m doing 1200 cal a day since 1 month. I eat 3 meals (400 cal x 3) and 1 snack if I didn’t use all my calories in the morning or during lunch ;-). The gamechanger for me was buying myself a little scale to weigh my portions! I had no idea what 100gram of this or that was. I definitely grew in that area. I’ve lost 2-3 pounds per week. I have days where I’m hungry (I use coffee/tea to full me up) and other days where I can’t finish my meals. I only eat healthy foods, like: oatmeal, whole weat crackers, rice and potatoes as my carbs. tuna, skinless chicken, salmon, 5% minced beef, lean steak, eggs, Skyr yoghurt, as my proteins. Peanut butter, avocado, olives, parmesan cheese (max 20gr) and olive oil as my fats. Fruit occasionally. Veggies as much as I can. I want to weigh 154 lbs by this summer ( lose 40 pounds in 4 months). Typical breakfast is: 1 cracker (43 cal) with 15grams of peanut butter (92cal) + 1 cracker (43cal) with 2 whole eggs (160 cal) fried in 1 teaspoon of olive oil (27cal), washed down with a lovely, soul-touching hot mug of steaming black coffee (2cal). Mmmhhhhh.

  • Uh….what if i’m 114 lbs (51kg) and 5’2 (162cm) and wanna go down to 47-49 kg? I wanna be in healthy weight and in a healthy relationship with food. I do intermittent fasting but i’m trying to stop doing that. I wanna enjoy food with my family at night while still maintaining my weight. So my question is, if i stop doing IF but still workout and eat the same amount of calories (or close to it) will i gain weight?

  • What’s a long period of time? Weeks or months? Thoughts on the matador intermittent fasting v more standard IF, like 24-72hr fasting?

  • There are folks who are of a shorter stature 5’3> who may have to consume roughly 1200 calories a day because of lower BMR. How would a person like this approach fat loss and count calories?

  • I weight 155 lbs and I’m 6ft. I want to gain lean muscles and loose muscles my waiste from 36 to 30. I’m in taking 1600 calories diet. My diet consist of 180gm proteins, 150 carbs and 30 gm of fats. I also goto gym 4 days a week and 2 days a week to orange theory. My 4 days gym and regular walk allows me to burn 600 calories a day and 900 calories at orange theory a day to sum it my calories burn, I burn 6000 calories a week

  • Wait I’m 180lbs rn and I’m eating as much as the first girl (1500cals).. uhh �� should I be eating more or less lol ( female 5’8. gym: cardio and weights about 5 days a eeek) trying to lose weight! I’ve eaten as Low as 900 cuz I had to make weight for something but now I’m about 1800-1400 to try and lose weight steadily???

  • Hi Paul. Can you do a video on the opposite scale of this? I maintain on 5300 calories I weigh 260lb between 18 and 20% body fat. I cut on 400g protein, 600g carbs, 90g fat and lose 1lb a week. What do you think to that macro split? I love protein and it works perfect for me how I do it but I’m open to new ideas to try. What macro split would you do for cutting at that calories? If I go straight to 4000 calories I will lose weight too fast. I reduce 200 calories when weight loss stalls, maybe every 2 weeks. I never go below 3800 calories. What’s your take on macro splits for high calorie diets as a lot of people say you cant cut on high carbs. And it is a genuine calorie count too. I weigh every single thing out every day. Lol

    Edit: I lift 4 days on 1 day off. Hit every body part twice a week. Tried push pull legs and other splits over the years and this works best for me

  • I gave a thumbs down because you claimed pounds were backwards compared to kilos.
    When the French win a war, a war, we can use their kilos. Until then Freedom units are superior.

  • 1200 calories is perfectly fine for someone that’s 300lbs due to fat availability however as the weight comes off the calories should increase. When he’s almost at his goal and only has the last 10 to 20lbs to lose is when his deficit should be ever so small and he should be eating closer to maintenance 2300 to 2500 calories. At this stage more exercise in the form of walking should be used to create any extra deficit required

  • I’m 27 years old, 5″11.5 inches tall, and weigh 248 lbs. I have been an athlete my entire life (nationally ranked tennis player) and I recently picked up weight lifting about 3.5 months ago. Prior to lifting I weighed 225 lbs and I gained a lot of muscle in a short period time. When I lift I am always push myself very hard. I do 4 sets 10 reps with 5 different exercises per muscle group. I usually add a 5th set where I lower the weight by about 20 percent and go until failure. I recently started to eat vegetarian to just improve my diet and I am getting about 2,500 carlories per day and I get around 175 grams of protein per day. I am finding that I cannot maintain 1 gram of protein per pound of weight because then I have to eat a ton of food in order to reach that goal. Although I have gained a lot of muscle and strength, I have having a hard time cutting the fat. I know my metabolism has sped up simply because I gained a substancial amount of muscle. I am also doing my best to drink more water as I know that helps burn extra calories. Any advice on cutting fat while maintaining muscle would be greatly appreciated.

  • Hallo Paul,
    I lost my body fat from 24% to 13% in 24 Weeks. Actually my bodyweight is 79kg at 1,78m. My calories are at 2500 kcal per day. I train 4 days a week with 2er Split and 2 times cardio. My goal is to shred to 12% and than increase the calories for building muscles. What do you recommend for the first “bulking” weeks regarding to increase my calories. Excuse me for the my bad english!!!
    Greetings from BLACK FOREST Germany
    REPTI

  • Absolutely. I have been on a 1200 cal diet ( recommended by 2 doctors and a dietician) for around 2 years now and slowly have gone from 122kgs to 74kgs however I only use this diet because of Hashimoto’s thyroiditis where my body simply will not burn through enough calories. however I would never go beneath 1200 calories even if my metabolic rate slows I would simply supplement it with more medication simple because anything less to me would be unsatisfactory and not enough to really sustain me. After I hit goal weight my doctors have advised going up to 1500 to maintain. Still it worries be how many people jump onto these fad diets like the cabbage soup diet and don’t really look into what they are giving their body. Also totally agree with you on having a programme thing. It is so much easier to avoid junk food because I have a meal plan to follow.

  • hey paul i wanna start 1200 calories per day diet plan what are my macros?? i am currently 5ft 4 inchs with 202lbs, with 34.7 bmi would u be able to guide my macros… lots of love from australia ❤️❤️

  • Hello my name is Bruce and I was wondering how many calories should I be eating to see results.. I am 290 and I want to lose about 70 lbs?

  • I’ve been tracking my calories for 6-7 months along with my macronutrients. I started off on a 1500 calories diet weighing 152 at “5,6”. I gradually lost the weight but also decided to decrease my calories little by little as my weight went down to continue the weight loss process. With the lowest calories consumption being 1300. I got down to my goals weight of 130. Recently however, I have gained all the weight back from stress and bad eating habits. But this weight I’ve gained has been rapid and within the past month! I now weigh 145 pounds.. is this due to fat, waterweight, or both. Is it possible to put back on 15 pounds of fat in so little time? It’s very discouraging and I dont want to continue to spiral down this path.

  • Hallo Paul,
    I lost my body fat from 24% to 13% in 24 Weeks. Actually my bodyweight is 79kg at 1,78m. My calories are at 2500 kcal per day. I train 4 days a week with 2er Split and 2 times cardio. My goal is to shred to 12% and than increase the calories for building muscles. What do you recommend for the first “bulking” weeks regarding to increase my calories. Excuse me for the my bad english!!!
    Greetings from BLACK FOREST Germany
    REPTI

  • So how do you not let the body adapt to the calories that your eating on a deficit? Do need to put some refeed days in every week or after a few weeks? And does the calories on the refeed days need to be over maintance? Pleas i’d like for you to answere this questions

  • I feel like my metabolic rate has decreased because I was morbidly obese a while ago and I did intermittent fasting eating about 600-800 calories a day. (I was new to weight loss and that’s why I ate that much.) I’m currently 197 pounds and I’m eating 1200-1500 calories a day. How do I know my metabolic rate has decreased and can I raise it back to where it used to be (I’m 6’2” and a teenager by the way)

  • Losing weight is not easy. but I managed to lose 7 pounds in two weeks by following this method:

    => weightlossin3weeks. com <= (Google it)

  • But she didn’t give you her height. At 114lbs. she could be dangerously anorexic. I don’t think it’s wise to tell someone that skinny to go ahead with a 1200 calorie or less diet. Just as it is not wise to tell someone who is morbidly obese to eat more calories. People need to see a personal nutritionist to find out what they should be doing for themselves. Consulting a YouTube nutritional and bodybuilding trainer is not smart.

  • I’ve hit 50 damn, and I don’t nearly eat as much as before. I often eat a medium size meal but feel very full. Then 1200 calories a day becomes a lot.

  • Excellent explanation….short version would be: Don’t do it, Stay at your existing caloric budget, increasing your cardio…. messing with your BMR almost always backfires.

  • Hey! Thank you for this helpful video. By the way, I notice lots of people keep on talking about Fenoboci Diet Plan (just search it on google), but I’m not sure if it is really good. Have you tried Fenoboci Diet Plan? I have heard many awesome things about it and my cooworker lost tons of weight with it, but she refuses to tell me:(

  • Hi! Does this also work for a woman? I’ve been on a 1200 calorie diet because I wanted to lose fat but I never saw any results even though I never starved myself!! The amount of food was ok for me…But now I’ve been suggested to follow a 1500calotie plan, because maybe y metabolism has slowed down. I’m just very afraid of gaining weight:( I train 4 times a week and do cardio

  • Lmao i eat 1300 a day to maintain my weight and i can get way more out of that
    Here is an example
    Breakfast:
    2 slices of bread: 168 kcal
    2 slices of chickenfilet: 30 kcal
    Total: 196/200 kcal i eat the same for lunch btw

  • sick beat…. i like spinach & celery. strawberry cranberries. food wit low calories. eat raw or let them frezze. low carb no fat free.

  • How much protein do u think it’s okay to consume everyday? I’m on a 1400 calories diet plan and I’m between 110 to 120 grams of protein per day

  • I only eat 1 meal a day! I exercises 1 time in morning eat a large healthy breakfast with all required nutrients…work etc…then exercise again then sleep lol.

  • 9 servings of Bob’s Red Mill 5 grain cereal:
    1 serving = 120 calories, so 9 = 1,100 calories

    1 bag cruciferous vegs (broc, cauli, carrots) = 100 calories

    1 apple + 1 banana = 200 calories

    1 large salad = 100 calories

    1,500 calories

    Need 2,000 calories?:
    1 24 ounce Steel Reserve 8.1% alcohol = 500 calories
    1 large doobie = zero calories

    10 miles of walking while stoned and drunk = fun!

  • Wonderful meal plan dude…Can u suggest I am 150lbs with 15% of BF… workout 6 dayz a week in the morning…my abs are clear but I want to become more shred…how much calories do u suggest me if I want to become more learner with around 10% BF..also I don’t want to loose Muscle..
    Thanks in advance

  • Good video!! Any tips are appreciated

    i currently have 6 meals a day and consume under 1200 calories. 3 of these “meals” are liquid protien. 3hr intervals between 15 hrs:
    1st mealcold cuts (4 slices); wheat tortilla; 8 almonds; 1-2 pieces of jerky; water
    2nd mealprotein shake (1.5 scoops)
    3rd mealsame as first (different meat)
    4th mealprotien drink (40g)
    5th mealsame as 1st/3rd (tuna as meat)
    6th mealpost workout protein shake

    total= less than 1200 calories per day

    Currently working overseas so not a lot of food prep options. My mail goal is to cut fat and reach 12-15% bmi while strenght training. Thanks!

  • great video… gonna give it a try when I need that last bit of definition… what’s the song in the background called?? awesome tune

  • It’s also a good idea to try to figure out what’s the most amount of calories you can eat that will allow you to lose weight with the least amount of exercise. It’s a better starting point to know you can lose 2 pounds at 2000 calories without having to workout much and working your way down from there.

  • A heathy diet is very important but 1500 calories is waayyyy to small, and terrible for your metabolism. IMO its better to do cardio and workout weekly and eat 2500 calories.

  • Great video! Left a like bro! Check me out too, you’ll find an opportunity to gain easily 250+ subscribers! Would love to gain you as a loyal subscriber and a friend of course! Have a nice day! Peace <3

  • Google how many calories in a cup of kidney beans. 600 calories!!!!!!

    600 calories of beans are better than saturated fat calories but they are still calories!!!

  • 600 calories is 600 calories whether it’s nutrient dense or not. I can see adding that amount of beans after you get close or near your target weight. But I know how to lose weight and calories no matter what they are still effect that 1500 limit. 1/4 or 1/2 cup is what I would recommend. Take it from someone with numerous health conditions who can’t exercise much. Staying at that or under 1500 is key. Ok bruh?

  • One cup of kidney beans is 613 calories for your meal number 3 you miscalculated. Where are you getting 236 calories for the entire meal?

  • 1500 calories is alot of food for those who are trying to lose weight, that’s 500 calories in 4 meals, I’m eating right now 1350 calories with tons of water and I’m loosing weight, I think the goal here is drinking water, stay hydrated eat more protein, drink more than a half a gallon of water a day, you be good, if you’re not drinking lots of water is not gonna work, no soda, no diet soda, WATER, I’m in my 12 day, and im already seeing results, 300 calories a meal except one which is 450 calories which is 4 meals a day, rotate your meals as your convenience schedule, get full with water, if you are exercising, maybe walking, running, or intense, might wanna increase your intake, don’t increase it too much, remember running for a period of time is a workout for some people and you probably just gonna lose about 100 calories, depending on your weight and time, do weight lifting cardio instead, hit the stomach because that is the source of fat, all you need is about 30 min, hit it hard and take your water and your calories, and you be loosing ALL KINDS OF FAT,!!!!!!

  • I must be the only one that saw meal 2 written as turkey salad 6oz turkey greens and told lettuce spinach cucumbers basalmic vinegarette but in the pan you are cooking turkey, green onions, carrots etc. I’m confused this is two different versions

  • Me
    Breakfast: 400ml milk, medium banana, 1tbs jam, 4 shelves walnuts.
    Lunch:
    if i work out,
    Pasta with veggies or rice with veggies
    If i don’t
    Salmon with veggies or chicken with veggies.
    Dinner:
    If i work out:
    Salmon or chicken with veggies or beans or chickpeas.
    If i dont:
    Once a week red meat or fish, chicken breast or just a big salad.

    Snacks: Oranges, almonds, carrots, cucumber, banana.

    Ps:I use portions of 120g or 140g and veggies such as cauliflower, potatos, broccoli, aubergines, tomatos, ‘mushrooms’, celery, avocado.

  • Can you make it Into like a poster so I can make it at home and keep in count what I have to eat instead of rewatching the video multiple times

  • I must be the only one that saw meal 2 written as turkey salad 6oz turkey greens and told lettuce spinach cucumbers basalmic vinegarette but in the pan you are cooking turkey, green onions, carrots etc. I’m confused this is two different versions

  • Like the oatmeal and eggs on the side and the sweets potatoes and chicken you got so good ideas I write them in my note book all these recipes

  • Losing weight is not easy. but I managed to lose 7 pounds in two weeks by following this method:

    => weightlossin3weeks. com <= (Google it)

  • I feel like my metabolic rate has decreased because I was morbidly obese a while ago and I did intermittent fasting eating about 600-800 calories a day. (I was new to weight loss and that’s why I ate that much.) I’m currently 197 pounds and I’m eating 1200-1500 calories a day. How do I know my metabolic rate has decreased and can I raise it back to where it used to be (I’m 6’2” and a teenager by the way)

  • Hey mate great vid. I am 265 pounds and trying to loose weight, im a diesel mechanic so fair bit of heavy lifting and on my feet all day, i also have been riding a bmx bike for about 30 mins every day. Do you think this diet will work for me?

  • Those extra 50 calories put a spoon of milled/ ground flax into the oats, healthy fat, lots of nutrients, really healthy and you wont even taste it

    my problem with egg whites is that i try to eat as clean as possible, and pre made egg whites have preservatives in them, but cracking eggs seems to wasteful. I tend to have a green smoothie with a scoop of plant based protein powder instead with my oats and flax

  • You arent necessarily “adapting” to it. You weigh less and therefore require less calories. This is misinformation. People should preach a healthy diet and exercise plan.

  • I am at 1500, 16h fasting, working out 5 times a week. 6.6, starting weight 275 lbs. Its day 17 as i started, i lost 23 pounds. I fell incredible. Former athlete(basketball), muscle memory probably. My goal is to get at 216 pounds. Will power, and beeing strong is most important. Good luck everyone.

  • This is how I started out, most recently. 205+, originally around a 22-2600 cal diet is as far back as my tracking went. I then rode 40 miles a day inside on a bike, no increase to food. So, 12-1400 cal from that, roughly 12-1400 calculated net per day. Also, wasn’t doing any strength training. I ended up plateauing around a month ago at around 185, and, also feeling like complete garbage. I got a gym membership, Over a couple of weeks I weaned out the cycling until I was doing none, and sitting around a 1800cal diet, and then moved on getting leaner. I’m still fat, but 179lbs, and currently 1800cal intake w/ 10 miles of biking 6 days a week for a “cut”. In the right lighting, I’m starting to visibly see outlines of the middle 2 abs, and the tops of the bottom row. Also, definition, and veins occasionally in my shoulders/neck/collarbone and chest when I’m posing that I’ve never seen before in my life. And above the groin, and in my legs. I still have a pudgy pie and a lot of fat to lose imo. Gonna keep up with this small deficit cut till I plateau, maybe go 1 step further then reverse back up n rinse and repeat.

  • hey my gf seems to only lose weight when shes around the 1200 calorie amount she had been eating 1500 1800 for a few months and gained almost 15 lbs after 4 months so in some cases is 1200 still extreme? or is it really depending on the person? any advice?

  • 1,200 calories is my upper limit! I can fill up good with 1,200/day. Then again I don’t care for Bodybuilding or Power-lifting. I prefer the fashion model look which @ 6′ 1″ and 155lbs I achieved. i hope everyone achieves their physique goals as well��

  • I watch what I eat. I do eat 1200 calories a day. I do eat healthy but my question, is portion control more important than counting calories? I hear this all the time that portion control is key. What is the difference from a 1200 calorie diet and a low fat diet? Please help. Thank you

  • Hi Paul.. truly find it motivating to get fit watching your videos.. I’m 5 feet 6 inches n weigh 68 kgs.. I need to get stronger n get rid of all the excess fat.. plz do guide me. I’m trying now the intermittent fasting.. n I’m determined but get very confused what exactly to eat coz there are so many diets, n information out there it’s mind boggling.. would appreciate your help. Thank u

  • I did a year on 1200 calories and I hate those pictures used, nobody ends up like that and it’s unrealistic and upsetting at the end as you end up with lose skin, I wish people would be honest with pictures

  • We need a food list divided in each category (protein, good fats, carbs) it would help us to meal prep and make conscious and effective decisions when choosing our food.

  • Hi Paul will you be doing another challenge at the conclusion of this one? The last one wasnt the right time for us but we are interested now!

    Thank you for all the amazing content! I am an avid fan!

  • Sir i was maintaining 800 calories a day but eventually
    One day i ate 1150 calories and other day 960 calories then back to 800 calories again so my body will store that fat?

    ## i exercise everday…

  • Just stop the burgers, fries, and sodas. Change that to lean meats, strawberries, berries and water. That would best way of loosing weight.

  • Was watching a Sylvester Stallone interview video awhile back. He said he often lives on 1100 calories a day. But, he said on one weekend day he will pig out and eat like 5000 calories but it doesn’t affect him because he goes right back to low cal.

  • Sorry. Newbie question. Isn’t kcal which is kilocalorie 1000 calories? So the thumbnail, 1,200 kcal is actually 1,200x 1000 or 1,200,000 calories?

  • You will look like a sloath from rapid fat loss your skin cannot adapt. Take it easy, but consistently, lifestyle habit changes included.

  • I was a little over 300lbs as well over 2 years ago. 1200 calories can be done, but that’s tough to stick to. I started CrossFit and dropped my calories to 2300 at first, then after two weeks dropped to 2200, then 2100, and eventually got down to 1850. This was realistic to me, and I was able to stick with it. I lost 110lbs within 12/15 months. I know it seems like a long time, but like Paul says, “ look at the big picture. “ The weight has stayed off, and it became my lifestyle, not a diet. Good luck, but it will all be worth it!

  • i was 175 lbs on 6’5, somehow i thought that i was fat and went on a 1200-1400 calorie diet then i became anorexic 140 lbs lmfao but now im ok i weigh 192 lbs with extra 20-22 lbs of muscle on my frame, fitness saved my life

  • I’m 27 years old, 5″11.5 inches tall, and weigh 248 lbs. I have been an athlete my entire life (nationally ranked tennis player) and I recently picked up weight lifting about 3.5 months ago. Prior to lifting I weighed 225 lbs and I gained a lot of muscle in a short period time. When I lift I am always push myself very hard. I do 4 sets 10 reps with 5 different exercises per muscle group. I usually add a 5th set where I lower the weight by about 20 percent and go until failure. I recently started to eat vegetarian to just improve my diet and I am getting about 2,500 carlories per day and I get around 175 grams of protein per day. I am finding that I cannot maintain 1 gram of protein per pound of weight because then I have to eat a ton of food in order to reach that goal. Although I have gained a lot of muscle and strength, I have having a hard time cutting the fat. I know my metabolism has sped up simply because I gained a substancial amount of muscle. I am also doing my best to drink more water as I know that helps burn extra calories. Any advice on cutting fat while maintaining muscle would be greatly appreciated.

  • I just started doing one week deficit, one week maintenance, and I was wondering how aggressive you think the deficit can be during the deficit weeks so that my metabolism doesnt slow down. I have a pretty fast metabolism and I would like to keep it that way. My maintenance calories I think are about 2,700. Will doing 1,200 for just a week slow down my metabolism? I could also play with the amount of days, like 5 days deficit instead of 7, or even less days, and still do maintenance for 7 days. I am 5’10, 170 pounds, yes, not that big, I am pretty lean already though so I would just do that for a week and probably see my abs already. I know I could take it slower, but I am still curious if its possible going aggressive for a week without slowing down my metabolism, or at least not too much. I definitely do plan to continue building muscle, I just would like to look a little more defined while doing it.

  • Hey man, always great content. Thank you. I have a question. When you say to increase by 50-100 cals per week after the diet. Do you mean every week add 50-100 cals to daily goal or 50-100 calories to weekly total?

  • Paul you are 100% right. I am doing 1200 -1600 calories with P90X. And intermittent fasting. I do 1 meal a day and I’ve lost 40 pounds since March 1st. High protein and lots of vegetables. Also no sugar and low carbs. No rice, bread, pasta etc

  • 6 Foot teens/adolescents on youtube/insta who do “cuts” around 2300-2500 are so damn fortunate. I’m 5’5 and I need to “cut” around 1500-1800.

  • Can I ask a question, for reverse dieting can you do calorie cycling? I was approaching my final two weeks of dieting but then life happened and I had a few higher calorie days making my weekly average to go up by 80 kcals (as if I was starting my reverse 2 weeks earlier) then this week I increased by 50 more and again had a few higher and few lower calorie days but average was +50, should I increase again in the third week or keep a consistent calorie intake for each day and then properly start reverse diet in a controlled no calorie cycling way? Does the weekly average still apply or will my body gain fat based on the daily intake? I really want to do this slowly and properly so I don’t gain weight but I feel like I messed up the first two weeks because I didn’t plan to start my reverse diet then, and now I feel like I shocked my metabolism and body, ps. I didn’t gain any weight but I’m paranoid!

  • I would like to read a guide on how to get below 10% body fat, which would include methods such as carb cycling, refeeds and diet breaks, metabolic adaptation etc. You know, the more complicated stuff.

    It would be awesome if you have the fortitude to to that. Peace.

  • Eat low calorie dense foods. Some of these foods you can eat pounds of and not intake a lot of calories. Chicken breast and spinach. You can eat a lot of that and not get many calories. For something sweet you can eat watermelon. You can eat like half a watermelon and not get many calories and you’ll be super full.

  • Just wondering do you get many of your clients that lose weight and get down to around 10 percent bodyfat start getting comments from people saying that they look ill because there face has slimmed down?, recently lost 20kg mostly bodyfat and returned to gym today with everyone saying I look ill and skinny (even though I think iv retained a good amount of muscle), plays with my head a bit but I know it’s part of the process of getting lean I’m just curious as to how often this happens to other people.

  • Hi paul im 5 feet 9 inch tall, weight is 90 kg,workout 6 days in week n 8000 step walking daily. i eat 2000 calories but now im not losing fat anymore pls suggest my body fat percentage around 20 to 24 i am stucked here pls give advice thanks a lot

  • Everything is okay ��… But if I take one wheat roti and vegetables or dal without oil as my dinner… Will It be okay for my dieting?? Reply plz..

  • “Most diets will tell you that you can lose weight quickly and effortlessly. Here’s one that will make you wish you were dead. But it totally works.”

    Lyle McDonald on his RFL program ��

  • Paul, I’m doing 1200 and I’m 30 pounds down. It’s been 5 weeks. Of course, weight loss is slowing a little. I will be interested to see if my metabolism will slow all the way to a halt the way experts always say on the internet. I’m 260.

  • What if you are a 5’1 female with not much muscle mass and basically ‘skinny fat’? Would 1200 be maintenance calories or even a surplus?

  • I’m a man in my 30’s… Metabolism starting to slow down… I do OK with 1200 calories a day…. People sometimes over calculate their calories intake.. 1200 calories is a whole big mac meal or a whole in an out double double meal….. 1200 calories in health food is actually quite a lot…. My body is fine with 1200 calories, but I am kinda short.. LMAO

  • I’m agree with the 1500kcal diet… Its very very low calories but some people just have slower metablism… Great meal plan bro��

  • Hey man, awesome vid! I can’t seem to find the meal plan site you are talking about. I need to lose 60 pounds and I pretty much do nothing like exercise cause I’m at work a lot. I’m currently 250 pounds and just want a simple meal plan that would work.

  • I’m 259 and I just started a 1600 calorie a day diet. I’ll either get shredded or die by my goal date of April 2 my birthday when I’ll be 40.
    Let’s see what happens

  • Fantastic video!!! Would you be able to help someone lose weight while using a specific cook book? Such as greg doucette’s book which is focused on low calorie dense foods, as you were suggesting

  • I was freaking out thinking I wasn’t losing enoughweight on my regimen. My sister weighs less than me by 70lbs and lost 50% more weight. But we were also measuring inches, we lost the same amount of inches! If I wasn’t measuring I would think all my hard work was for nothing lol

  • It surprised me that you recommended such low calories to begin with for a 300 pound man…a very bad way to lose weight. Bound to failure. It’s insane. One hour walk every day and i bet he’ll lose weight at 2000 calories.

  • Hi sir, did u compete against coach Greg doucette? And how did it go?. I was just curious a lot of times when I see ur intro every time…

  • This topic is perfect!! I’m doing a 1250cal diet……I’m 5.3 currently 125pounds and 43. Got sick during lockdown due to stress of work and had the worst crohns flare up….I spent 4 weeks in bed and ate les than 600 most of those days……I was soo scared that I’d lose all of my muscle, as all I could eat was vege soup (homemade) no meat as it seemed to make things worse…..I switched to lentils, chickpeas, quinoa most days…….I’m loads better now and eating nutritious dense low cal diet….started including weight training every second day (I would usually do a boxing class) I can see my muscles coming through again and my strength has improved……..just wondering if I should increase my calories to 1500 as this apparently is my maintenance ������ I’m still full eat day on 1250 cals and my gut is not sore or constantly trying to digest food…….I was going to go to a nutritionist but I seem to be ok…..I’ve basically binged watch your videos and have implemented ALOT of your tips…..so far soo good. Have my wedding in Nov so hopefully I’ll fit my dress soon (almost there) however as I’m trying to build up my muscle a tad I’m wondering if I should increase cals to1500 and see what happens!! I’m training every day adding more walking rather than running and feel good…..thanks for these great videos! It’s Like my own trainer in my back pocket ������������������ (sorry this comment is long) oh and hi from New Zealand luckily our lockdown ended in May soo all gyms are open too ����

  • What are your thoughts about eating as per your body type( ectomorph/mesomorph/endomorph)? For females.. does it really make a difference..

  • Awesome video once again Paul! I personally like to eat big Salads with a bit of my favorite cheese (cottage cheese or feta) and also add some boneless skinless chicken and maybe a whey protein shake with it. It seems to help me with having a very full belly and not being hungry:)

  • Thanks, Paul! As a 42 year old woman I have been having success the past 2 weeks on a 1200 cal-per-day diet. Lots of greens, lean proteins, ground flax, sardines, some beets and yams, a little fruit…. I haven’t been hungry. Seeing results already. Ice cream cravings are gone. I think the ice cream Cravings were caused by too few carbohydrates over the winter.
    The keto diet over the winter caused me to lose my cycle for 6 months. Adding back fruit and some healthy carbohydrates helped me to regain my cycle a couple weeks ago. It’s odd that no one talks about how low carbohydrate intake can negatively affect women’s female hormone production.

  • 1500 Calorie Meal Recipe: (I wrote them down so it’s easy to read and cook efficiently)

    1) Breakfast: (463 calories)
    Ingredients:
    Eggs: 4 6
    Garlic: 1 tsp
    Onion: 1 pc
    Tomato: 1 pc
    Brown Bread: 4 pcs
    Turmeric powder: ½ tsp
    Red Chilli: ½ tbsp
    Salt: ½ tbsp

    Add 1tsp Olive Oil in pan
    Add chopped garlic and cook until light brown
    Add chopped onions and cook until light brown
    Add chopped tomato
    Add red chilli powder, turmeric, salt
    Mix well and cook for 4-5 mins
    Add the eggs and cook completely
    Add coriander (optional)
    Roast bread (optional)
    Serve with bread.

    2) Lunch: (594 calories)
    Ingredients:
    Rice: 200 gms
    Chilli Sauce: 1 tbsp
    Chicken Breast: 200 GM’s
    Capsicum: 1
    Carrot: 1
    Spring Onion: 1
    Salt: ½ tbsp

    Boil chicken for 8-10 mins
    Shred chicken into small strands/strings
    Cook rice
    In a pan, add 1sp Olive Oil
    Add the chopped carrot, capsicum
    Cook for 2-3 mins
    Add the shredded chicken
    Add salt and red chilli sauce
    Cook for 3-5 mins (med flame)
    Add rice to the mixture and mix well
    Cook for 2 mins on high flame
    Done.

    3) Dinner: (472 Calories)
    Ingredients:
    Chicken Cooked: 200 gms
    Curd: ½ cup/bowl
    Ginger Garlic Paste: 1 tsp
    Carrot: 1
    Cucumber: 1
    Onion: 1
    Tomato: 1
    Red Chilli: 1 tsp
    Turmeric: ½ tsp
    Salt: 1 tsp/tbsp

    Cut chicken in small cubes
    Add chicken in a bowl and mix with curd
    Add ginger-garlic, red chilli powder, turmeric powder and salt.
    Mix well
    In a pan, add 1 tsp Olive Oil
    Add the chicken and cook from all sides
    In a bowl, add chopped cucumber, carrot, onion, tomato.
    Add coriander, salt and lemon juice.
    Done.

    TOTAL = 1529 cal

  • Hey Paul, I really want thank you for these videos and answering my DM on IG. You recommend I start flexing dieting over keto and honestly it changed my life. I’ve loss a total of 10 lbs but the real victory is in the way I look at food. I no longer restrict what I eat instead I adjusted my calories and macros for the whole week.

  • I am a 21 year old male. About 168 cms in height and 80 kgs at about 40 percent body fat. I started at 94 kgs last September. I lost most of it last year. I havent made much progress this year at all. I do feel much more fit than when I started. But I just cant push the 78 kgs barrier. I gained 2 kgs in the last few months because covid. In the beginning I did intermittent fasting, cardio and no weight training. I started lifting some weights and have seen some improvement in strength, but no gains as such. I have to be honest as I have not been as efficient as I used to be and do worry about this plateau. Some advice would be appreciated.