Key Takeaway: A 1500 kcal meal plan structured with 130g+ of protein and 35g of dietary fiber prevents muscle catabolism and sustains high satiety throughout an energy deficit.
Macro Distribution on 1500 Calories
- Protein: 130g (520 kcal / 35%)
- Carbohydrates: 140g (560 kcal / 37%)
- Healthy Fats: 47g (420 kcal / 28%)
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Scientific References & Clinical Studies
- The role of protein in weight loss and maintenance — Am J Clin Nutr. Leidy HJ et al.
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Riferimenti e Studi Scientifici
- Self-monitoring in weight loss: a systematic review — J Am Diet Assoc.
- Dietary energy density and behavioral compliance — Lancet Diabetes Endocrinol.