1800 Calorie Diet
The 1800 calorie diet is based on the concept of eating healthy foods which combine together to give no more than 1800 calories a day. This diet plan consist of 50 % carbohydrates, 30 % lean proteins, and 20 % healthy fats. You need to consume healthy foods such as lean meats, whole-grains, fruits, vegetables, and skimmed dairy products. Following a 1800 calorie diet is an effective way to shed excess body fat. It is a low calorie diet, which means eating fewer calories than usual, less than you need to maintain your weight. By eating less calories, your body will have to use stored fat as a source of energy.
During the first days of diet, you may feel hungry because you are used to bigger meals. To avoid hunger, you need to eat fiber-rich foods such as fruits, vegetables, and whole-grains. Dietary fiber makes you feel fuller longer and reduces hunger, so you won't need to eat as much. Drinking plenty of water is another simple way to minimize hunger between meals. Eat smaller and more frequent meals throughout the day to keep blood sugar levels stable. It boosts your metabolism and prevents you from overeating.
Vegetables and Fruits
Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. Aim to eat lots of different colored fruits and vegetables to get a wide variety of nutrients. Fruits and vegetables are an excellent source of vitamins and minerals, which are essential for good health. Most fruits and vegetables are low in calories but high in volume, which makes you feel fuller on fewer calories. They are also rich in antioxidants, substances that can help reduce the natural cell damage in our aging bodies.
Whole grains are an unrefined grain which means that their bran and germ haven't been removed by milling. Brown rice, oats, quinoa, and bulgar are all great examples of whole grains. Whole grains are a great source of complex carbohydrates, which should make up about half of 1800 calorie diet plan. Carbohydrates are essential for good health because they provide the main source of energy for the body and brain. Complex carbohydrates break down slowly, helping you sustain that full feeling that can prevent overeating. Whole grains are also rich in dietary fiber, which is important for proper digestive health and regularity.
Proteins are essential macronutrients that play a vital role in tissue and cell growth and repair. Chicken, turkey, fish, and eggs are great sources of lean protein. Seeds, nuts, and beans are plant sources of protein, but they also provide carbohydrates and unsaturated fats. Lean proteins are low in fat, calories and cholesterol which makes it a great choice for weight loss. Protein provide the body with amino acids, iron and vitamins, which are essential nutrients for good health.
Most people don't drink enough water during the day. Our body is made up of 70 percent water, so it is not surprising that when we don't drink enough our health start to suffer. Water is essential to the human body, just like oxygen. Drinking enough water makes you feel fuller longer and stabilizes your mood and energy levels. Drinking water is a natural way to detoxify your body from harmful toxins. Water also helps decrease water retention, which is cause of increased weight and bloating. Drink at least eight glasses a day to stay properly hydrated.
- Whole-grains: Oats, Brown Rice, Quinoa, Barley, Millet, Whole-wheat Pasta
- Fruits: Pineapples, Oranges, Bananas, Apples, Grapefruits, Berries, Pears
- Vegetables: Cucumbers, Broccoli, Tomatoes, Onions, Cabbage, Carrots, Kale
- Lean meats: Turkey, Chicken, Beef, Veal
- Fish: Tuna, Cod, Halibut, Tilapia
- Seeds: Chia seeds, Sunflower seeds, Pumpkin seeds, Sesame seeds
- Nuts: Walnuts, Almonds, Brazil nuts, Cashews, Hazelnuts, Pecans
- Dairy: Skim Milk, Low-fat Yogurt, Cheese, Eggs
- Drinks: Water, Green tea, Fruit juice
- Don't eat more than 1800 calories a day.
- Eat smaller but more frequent meals throughout the day.
- Stay properly hydrated by drinking enough water during the day.
- Eat a wide variety of fresh fruits and vegetables each day.
- Consume lean proteins such as chicken, turkey, fish, eggs, and low-fat dairy products.
- Make sure to eat whole grains, especially brown rice, oats, and quinoa.
- Don't forget to include raw nuts and seeds.
- Avoid unhealthy foods such as sweets, hamburger and chips.
- Chew your food slowly and thoroughly.
- Drink a glass of water first thing in the morning and before every meal. Make sure you wait for 10 to 30 minutes before you start eating.