Home Diet What is the 1800 Calorie Diet for Weight Loss: Plan, Menu and Recipes

What is the 1800 Calorie Diet for Weight Loss: Plan, Menu and Recipes

This diet is quite well balanced with plenty of lean protein. It is based on 3 meals per day, plus 2 snacks. Dividing the food this way, into five separate small “meals” rather than the more traditional 3 meals per day, is to keep your metabolism high and to keep you from getting too hungry between meal plans.

What The 1800 calorie diet?

The 1800 calorie diet is a healthy diet plan that suits everyone, because it’s based on a daily intake of 1800 calories, an actually pretty common number of calories. For this particular plan there are no special requirements. All you need is the will to make it work. If you are following a diabetic diet, you can still do the 1800 calories diet.

While on this diet, it is recommended to maintain a healthy lifestyle by doing some exercise and workout, and drink at least 1.5 l of water every day.

Obviously you won’t go to fast food restaurants while doing this 1800 calorie diet plan, won’t you? As for products, we advise you to buy the freshest possible in order to get the maximum quality and nutritional value. You can also check the fat burning diet and even the 2000 calorie diet plan.

1800 calorie diet to loss weight: guidelines

Eating 1,800 calories a day may be appropriate for you, depending on your age, gender, activity level and weight-management goals. While this type of diet helps some individuals lose weight, others will simply maintain their body weight or slowly gain weight. If an 1,800-calorie diet is right for you, choose a variety of healthy foods to meet your nutritional needs.

Total Calorie Needs

The total number of calories you need to achieve, or maintain, a healthy body weight depends on a variety of factors. According to the Dietary Guidelines for Americans 2010, 1,800-calorie diets are appropriate for sedentary women ages 19 to 50 and moderately active women over age 50. Active women and men will likely lose weight eating 1,800 calories a day, while sedentary women over 50 may slowly gain weight eating an 1,800-calorie diet. if you have some heart problems, you can check the American heart association diet menu with its sample menus.

Carb Recommendations

Eating the right balance of carbs, protein and fat while consuming 1,800 calories a day will help you avoid nutrient deficiencies and optimize your energy levels. The Institute of Medicine recommends you obtain 45 to 65 percent of your calories from carbohydrates. Therefore, when eating 1,800 calories a day your goal is 203 to 293 grams of carbs daily. Carb-rich foods include grains, fruits, legumes, milk, yogurt and starchy vegetables – such as potatoes, squash, corn and peas. For those who do not like meat much; they can incorporate the vegetarian diet they believe in into their 1800 calorie per day. Some people enjoy fruits to the point of following a diet rich in fruits, like the watermelon diet weight loss.

Protein Needs

The acceptable macronutrient distribution range for protein is 10 to 35 percent of your total calorie intake, according to the Institute of Medicine. Therefore, when eating 1,800 calories a day your protein intake should be at least 45 grams, but no more than 158 grams, daily. Aim for the higher end of that range if you’re trying to lose weight. A study published in 2009 in the “Journal of Nutrition” reports that protein increases energy expenditure and satiety. Protein-rich foods include seafood, lean meats, poultry, eggs, low-fat dairy foods, legumes, soy products, nuts and seeds. Keep in mind that the bodybuilding diet is one system that relies on a high consumption of proteins. You can check the fighter diet food list.

Fat Requirements

Obtain 20 to 35 percent of your intake from dietary fat, the Institute of Medicine recommends. This is equivalent to eating 40 to 70 grams of fat when eating 1,800 calories a day. Choose healthy fats – such as olives, avocados, nuts, seeds, nut butters and plant-based oils – over saturated and trans fats when possible. The Dietary Guidelines for Americans for Americans 2010 suggest limiting trans fat intake as much as possible and eating less than 10 percent of your calories from saturated fats. Foods abundant in unhealthy trans or saturated fats include butter, margarine, shortening, full-fat dairy foods, high-fat meats, fried foods and commercial bake good. When you are following a healthy and well-balanced diet; you will no longer check about the Belviq diet pill.

1800 calorie diet plan: food allowed

Experts recommend that everyone should eat lots of fresh vegetables, no matter how many calories they want to consume per day. This is because vegetables are rich in vitamins, minerals, antioxidants and other substances that greatly benefit one’s health. Vegetables have lot of water, very low and calories and fiber. This means that you can eat a large amount of vegetables without having to worry about going overboard on calories. For other ways of losing weight, you can check the flat belly diet recipes.

Like vegetables, fruits tend to contain a lot of nutrients and are generally low in calories. They also have the added benefit of being a great source of naturally occurring sugars. This means they are a great food to snack on and can help satisfy a sweet tooth if you have one.

Bananas, mangoes, grapes, apples and pomegranates are especially tasty. Dried fruits such as dates, raisins and prunes are also delicious and can be eaten as a replacement for candy. It is important to eat them in moderation though as they have far more sugar and calories than fleshy fruit. If you are to follow a low carb diet; then, fruits would not be your best friends.

Protein has been shown to help on both sides of the equation. Thanks to its high satiety, it helps you to reduce your calorie intake. At the same time, it boosts your metabolism and therefore increases calorie expenditure slightly throughout the day.

If possible, aim to start the day off with a protein rich meal. This can be easily done by eating eggs, quinoa or protein rich smoothies. Studies have found that having a protein rich breakfast regulates appetite hormones and suppresses subsequent food intake. Besides the one’s mentioned above, you can also eat beans, lentils, nuts, seeds, chicken, fish and some vegetables to increase your protein intake.

The type of fat that you ideally want to eat is the kind that is obtained from foods that have been processed very little and are as close to their natural state as possible. This includes foods like avocados, nuts, seeds, coconut oil, olives and fatty fish.

Like fat, the type of carb rich foods that you eat is very important. Again, you want to eat those foods that are as close to their natural state as possible. This includes things like fruits, vegetables (e.g. sweet potato) , oats, beans and lentils. These foods are sources of complex carbs, which are digested slowly by the body and their energy is released at a steady pace

When trying to follow a relatively low calorie diet, water is the best beverage to drink because it has 0 calories. Drinking enough water has been shown to boost metabolism slightly and reduce overall calorie intake.

A lot of people are chronically dehydrated and mistake thirst for hunger. Instead of drinking a glass of water, they reach out for food. The next time you feel the sensation of hunger, ask yourself if you really have to eat or just need to drink some water.

1800 calorie diet menu: sample menu

You can choose how you would like to split the daily intake of 1800 calories. Below are some sample 1800 calorie meal plans.

Example 1

Breakfast: 2 large boiled eggs, 1 cup of cooked oatmeal and 1 medium banana – 425 calories

Snack: 1 cup of Greek yogurt with 1 cup of strawberries – 244 calories

Lunch: 2 grilled chicken breasts with steamed vegetables – 668 calories

Snack: a handful of almonds and a medium sized apple – 257 calories

Dinner: 1 cup of cooked lentils – 230 calories

Total calories: 1824 calories

Example 2

Breakfast: 1 large omelette with 2 slices of whole grain buttered toast and a medium sized apple – 351 calories

Snack: 1 avocado – 322 calories

Lunch: 1 cup cooked lentils and 1 medium baked sweet potato –  333 calories

Snack: 1 cup low fat cottage cheese and 1 cup of blueberries – 247 calories

Dinner: 2 cups of black turtle bean soup and vegetables stir fried in a little coconut oil – 594 calories

Total: 1847 calories

1800 calorie diet recipes

Large Salad:

  • Leafy greens (lettuce, spinach) – any amount
  • 2 cups (160g) chopped mixed vegetables (carrots, peppers, tomato)
  • 6 ounces (170g) grilled chicken breast
  • ½ cup (150g) cooked white beans
  • 2 tablespoons (30g) reduced-calorie salad dressing

Grain salad with protein:

  • 8 ounces (200g) grilled shrimp
  • ½ cup (150g) cooked quinoa
  • 2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
  • 2 Tablespoons (30g) reduced calorie vinaigrette dressing
  • Place on a bed of leafy greens

Salmon & Vegetables:

  • 4 oz. baked salmon
  • 1 cup roasted Brussels sprouts
  • 1 cup brown rice
  • 1/8 tsp. salt
  • 1/8 tsp. pepper
  • 1 Tbsp. walnut

Leftover Chicken Tikka Masala:

  • 1 1/2 cups Quick Chicken Tikka Masala
  • 2 cups spinach
  • 1/2 cup brown rice

This is a well-balanced, healthy 1800 calorie diet which you can follow for as long as you need, without facing any potential health issues. The best side of this diet is the fact that you do not need to starve yourself, but simply limit your daily intake of calories, and loose weight, with the least hardship.