1800 calorie diet is suitable for everyone whose energy needs are around 2,200 calories. The 1800 calorie diet is easy to put in place because it helps to maintain a healthy diet that is compatible with social and professional life. It is based on the same model as all low calorie diets, that is to say that the number of calories is less than the number of calories consumed during the day. You are told everything about this ideal diet.
1800 calories diet: an ideal low calorie diet
This diet, like all low-calorie diets, provides fewer calories than the number of calories consumed during the day. This number depends on many factors (height, weight, metabolism and daily activity) but is considered to be around 2,000 calories for women and 2,300-2,500 for men.
Implementation of the diet plan
This diet is, as the name suggests, consuming 1,800 calories over a day. However, to lose weight in a healthy way, these calories should be consumed from combination of protein, carbohydrates and lipids.
This diet allows to keep a food rhythm compatible with the social and professional life of each. Make three meals a day and one or two snacks if needed and make the right food choices!
Each meal should contain a source of protein, a healthy carbohydrate and a little unsaturated fat. An example of a 500-calorie breakfast is 1/3 cup of dried cooked oatmeal with 1 cup of low-fat milk, 1/2 cup of fresh blackberries and a 1/2 ounce of toasted almonds, with four scrambled egg whites and drizzled with 1/8 cup of low-fat mozzarella cheese on the side. A 3 oz. Sandwich consisting of turkey ham with a slice of avocado and a whole wheat muffin with 2 tablespoons of hummus, strips of red pepper and baby carrots a full apple with 1/2 cup of yogurt make up a 500-calorie meal . For dinner, eat 4 ounces of roasted salmon, a medium-sized baked sweet potato and a cup of steamed broccoli. As sandwiches, round off your nutritional profile by enjoying cottage cheese, low-fat milk or kefir, along with extra-fresh vegetables and fruit.
Various diet menus
This diet allows you to vary the food intake according to your desires, so as not to tire and multiply the sources of intake of vitamins, minerals and nutrients.
Choose plates balanced with protein (fish, lean meat or legumes), complete carbohydrates (bread, potato, pasta, rice or cereals), and a portion of vegetables.
Avoid fried foods, breaded foods, flaky or broken pasta, and sausages and sauces that are too fat.
Adapted daily activities
This diet must be adapted to the needs of each and to the physical activity practiced on the day. In case of sports effort or active professional activity, it is necessary to increase the calorie intake of the day.
Similarly, if feeling hungry, add a balanced snack to your diet or increase portion size.
Benifits of the 1800 calorie diet
This slimming diet does not cause an immediate or magical change in the figure, but it allows for a gentle reduction in food intake when weight loss is to be achieved over time.
In addition, the more the weight is lost slowly and gradually, the more the good habits are installed. The risk of regaining lost weight (yo-yo effect) is then lower, especially if you have successfully adopted a balanced diet.
1800 calorie meal plan with grocery list
Quantities for one day:
White cheese but 20% fat content: 300 grams per day
Ordinary plain yoghurt: only two per day
Lean meat or poultry: 175 grams per day
Complete bread: 250 grams per day
Fresh vegetables: up to 500 grams per day
Fruit: 400 grams per day
Fatty body (butter: 10 g – olive oil: 20 g = 2 tablespoons): 30 grams per day
You can get 10 g of extra olive oil if you choose to eat only cottage cheese at 0% MF. This makes 40 g of fat that makes cooking easier.
1800 calories a day female
Breakfast :
Tea or coffee
100 g of fruit
50 g cashew toast
Snack :
1 yogurt or cottage cheese
Lunch :
100 g of meat
Vegetables according to the appetite
90 g bread (or 225 g potatoes or pasta)
1 yogurt or cottage cheese
150 g of fruit
Snack :
Cucumber
Dinner :
50 g of meat
Vegetables according to the appetite
90 g bread (or 225 g potatoes or pasta )
1 yogurt
150 g of fruit
1800 calorie diet male
Breakfast :
Tea or coffee with possibly skimmed milk
100 g of fruit
Cottage cheese, according to the appetite
70 g of wholemeal bread
Snack :
Sweet green pepper
Lunch :
100 g of meat (or 150 g of fish or 2 eggs)
Vegetables according to the appetite (but not less than 150 g)
90 g bread (or 225 g potatoes or pasta or cooked rice)
1 yogurt or cottage cheese
150 g of fruit
Snack :
1 yogurt or cottage cheese
Dinner :
50 g of meat
Vegetables according to the appetite (but not less than 150 g)
90 g bread (or 225 g potatoes or pasta or cooked rice)
1 yogurt or cottage cheese
150 g of fruit
1800 calorie diet for diabetics
The best way to keep blood sugar and weight under control is through a meal plan. The source of this information is The Diabetes Association.
The main guidelines are:
- Whole Refined Grains at Breakfast
- Lean Protein at Lunch
- Plenty of Vegetables With Dinner
1800 calorie diet plan indian
You can combine indian food with this diet menu and enjoy the delicious taste of indian food. For example, rawa dosa can be in the breakfast, while 1 bowl Dal in lunch. For dinner, Chapati is must.
Balancing your diet is not really difficult.
Diet does not mean deprivations but harmonious balanced diet pattern according to one’s needs. It is enough to find his feelings during the three meals of the day. Nevertheless, one often asks questions about the quantities of food which correspond to the advised nutritional contributions, and its energy needs.
Although everyone, regardless of age and sex, has different energy needs, it is good to know the amounts of food that are part of a balanced diet. There is indeed too often a tendency to think that this or that food “makes you fat” and that it must be limited or even deprived (bread, for example!), Or that it does not is not ” good for health ” or on the contrary that it is totally innocent side calories. Ideas abound and we forget that we must simply eat everything and to his hunger (not beyond his appetite) to ensure a balanced diet.
Good to know
Changing your diet and making the right choices in the contents of your dishes can sometimes be difficult. Do not hesitate to consult a dietician or a nutritionist who will take stock of your diet and help you set up balanced menus.
The 1,800-calorie diet is an ideal diet for women, but for men, the total caloric will have to be increased.
The priority in this type of diet is to eliminate “empty” calories, that is to say those that have no nutritional benefits (alcohol, fried foods, sweets, etc.).
For dessert, a fruit or a dairy product is ideal.
This diet is not recommended for people suffering from pathologies such as diabetes or chronic conditions. In these cases, consulting a doctor is essential before setting up a specific diet.
Read also: keys to a successful diet
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