A healthy body loses weight more rapidly than an unhealthy body, and paying close attention to the nutritional values of the food and calories help reduce weight more quickly. The diet consisting of 1800 calories per day is an ideal help to lose weight efficiently.
1800 Calorie Diet – Right Calories for Right Body
For a healthy weight loss, 1800 calorie diet plan is the right approach. In this type of diet plan, you have to pay close attention to the recommendations to the type of foods that have to be consumed during the diet period. In general, it is always better avoiding refined, white flour food stuffs that tend to have higher calorie content even if consumed in a small amount. Whole-grain food is a healthy substitute to that. The fats that are consumed should be Trans fat free and low in saturated fat contents. Avoid cheese, red meats, etc which are rich in saturated fats. The 1800 calorie diet plan mainly consist of fruits, whole grains, lean meats, skimmed dairy products, and trans fat free oils and fats. The underlying principle behind this diet plan is that the total amount of calories consumed per day should not exceed 1800 calories, which helps in healthy weight loss.
1800 Calorie Meal – Diet Chart that Works
Three servings of fruits, five servings of vegetables that can be either raw or cooked, are the essential secret diet ingredients in 1800 calorie meal. Consuming vegetables like dark green and orange vegetables, legumes, etc in large quantities, help in reducing the fat contents in the body. Starchy vegetables can also be consumed, but in low proportions, as they are rich in calories. Half a cup of whole grain, which can include half a cup of steamed rice, pasta, or cereal can be an ideal replacement for processed cereals and pulses. One cup of ready to eat cereals also serves the purpose. One ounce of lean meat, poultry, fish, or one egg, tofu along with one table spoon of peanut butter and half ounce of nuts or seeds also can be added to the 1800 calorie meal. One cup of milk or yogurt, or 1.5 ounces of cheddar or other natural cheese can be included in the diet. Twenty four grams of oil or fat are allowed per day which should be Trans fat free.
1800 ADA Diet – Weight Loss Recommendations
American Diabetes Association, also called as ADA has recommended 1800 ADA diet for the diabetic patients to lose weight efficiently. The calorie need of the body is calculated as 25 to 35 calories per kilogram of the body weight. The diet plan is based on choosing foods from the basic-food groups and sub groups which also includes the fats like oils to meet the recommended nutrition within the 1800 calorie level. The diet plan consists of three fruit servings, around 2.5 cup of vegetables, six servings of whole grains, five servings of lean meat and beans, three cups of skimmed milk or milk products or a combination of all, and five teaspoons of trans free oil per day. However, before following the diet plan, it is advisable to consult a dietician regarding the amount of carbohydrates you can consume every day to avoid any complications in the future, and set a regular meal and snack time.