Most dieters who follow the 1800 calorie diet agree upon one thing and that is – it works! Yes, whatever reason you may be embarking on this – cardiac health, weight loss, diabetes control or muscle building – an 1800 calorie meal plan helps you achieve all of them in easy and quick steps. Dieticians also love to prescribe this since the rate of success in their clients following the diet is more and the feeling of deprivation, a so very common feeling that is associated with low-cal diets, is not there at all. To put it in a few words, it’s neither too rigid nor too indulgent and just the perfect recipe for dieters who want the best out of their diets.
Weight loss rate
The rate at which you lose weight is dependent upon the calorie deficit that you create in your diet. 1 pound of weight is lost for every 3500 calorie that you shave off from it. Around 2000-2400 calories are burnt by an average woman (active) and 2400-3000 by an average man (active) daily. Considering that your diet constitutes of 2300 calories everyday, bringing it down to 1800 would immediately help create a deficit of 500 calories flat per day. In a week, that would amount to 500 x 7 = 3500 calories, or in terms of weight loss, 1 pound of weight exactly – the healthiest rate at which you can lose weight. And since weight lost slowly is usually lost for good, this is one diet which you must follow if you want more permanent results in weight loss.
- Eating adequate calories is one great way to stay true to diets and achieve weight loss goals. The 1800 calorie diet has the best on its platter in this regard.
- Sustainable weight loss is possible as satiety levels can be reached easily even while you count calories
- Can hold sufficient nutrients for dieters, men or women.
- Can be made flexible as there are multiple food choices available.
1 day sample meal plan for 1800 calorie diet
1 small bowl of Fruit Muesli topped with skimmed milk contains 370 calories. A small glass of fruit juice would be 60 calories more.
Alternatively, you can also go for a 2 egg omelette filled with ham/mushrooms (260 calories), 1 slice of wholegrain toast with butter (110 calories) and 1 small glass of fruit juice (60 calories).
1 bowl of mixed fruit (100 calories) can be a perfect mid-morning snack option to keep you away from munching junks – nutritious too!
For lunch, Italian chicken wraps with grilled chicken strips and fat-free salad dressing are a great idea, containing only 300 calories. For your share of veggies, include a spinach salad for 100 calories. Include ½ cup of fruit yoghurt as your dessert dish for 100 calories more.
2 bagels layered with low-cal cheese and filled with ham & tomatoes would also contain 400 calories. Finish that with fruit yoghurt, ½ cup (100 calories).
Opt for grilled chicken salads that McD has on its menu. Without dressing, all of them are around 320 calories. 5-6 salt-free or low-salt crackers can be included to round your meal off at 400 calories.
For dinner you can afford to have 600 calories worth food. Take a look at these suggestions-
- Lean steak (100 gm) with cheese peppercorn sauce + a salad made of mushroom, lettuce, tomato (75 gms each) + 1 small jacket potato
- Grilled salmon (75-100 gm) served alongwith new potatoes, broccoli, carrots and green beans (75 gms each) + 1 whole meal roll (small)
You can swap the jacket potato or the whole meal roll for a 100 cal desert in your dinner.
Although it sounds like a whole lot of food, your meal till now has accommodated only 1630 calories, leaving back 170 calories still to be indulged into. Use that up for beverages and snacks. Healthy snack ideas can include fruit salds, fruits, low-fat frozen yoghurts, cheese slices, nuts or pudding cups.
To create your own 1800 calorie diet plan
Since having the same meal everyday is obviously not desirable, at some point of time you would need to create your own 1800 calorie meal plan too. Rules to follow are-
- Plan your meals beforehand and stick by them.
- Low-cal small frequent meals can keep hunger at bay and stop junk from reaching your plate.
- Make healthy choices in food.
- Check food labels when buying food and maintain a food journal for updates.
- Eat on time.