The 1800 Calorie Diet Plan and Menu

August 23, 2009

Diets & Nutrition

By following the 1800 calorie diet you will lose weight easy and slowly. The best part of this diet is the fact that you can cheat form time to time and indulge your cravings. You can eat whatever you want as long as you don’t go overboard.

In the 1800 calorie diet most of the calories come from proteins contained by low fat meats and dairies. This is a healthy diet which gives your body all the nutrients it needs for a good functioning. All you have to do is avoid eating only one kind of foods. Eat a multitude of foods that contain few calories and you will be healthy and lose weight at the same time.

You will eat only trans fats. You should avoid the consumption of saturated fats like cold cuts. Cheese and red meat are full of saturated fats so stay away from them.


You have to eat daily 3 servings of fruits, about 1 and a half cup of fruits each time. You can eat the fruits as they are or you can juice them. You will also eat 5 portions of vegetables, a portion being the equivalent of a cup of grated vegetables or a cup of fresh vegetable juice. 3 times a week you will have to eat dark green vegetables, 2 times orange vegetables and 3 times again vegetables which contain starch.

Whole grain cereals should never be missing from your kitchen. You can eat them with milk for a healthy nourishing breakfast. The 1800 calorie diet plan contains the consumption of 100 grams of whole grain cereals each day. One portion of is equal half a cup of boiled rice, pastas, 1 slice of bread, 1 muffin or 1 cup of whole grain cereals.

The diet is starting to take shape. Don’t forget to eat 150 grams of lean meat, beans or nuts. When it comes to the beans or meat 1 portion is equal 1 slice of chicken or fish meat, 1 quarter cup of tofu or cooked beans, a spoon of peanut butter, and half serving of nuts or seeds.

Milk and dairy products are very healthy. That is why in the 1800 calorie diet you have to eat 3 portions of dairies daily, 3 cups of dairies. You can eat 1 cup of milk, 1 cup of yogurt and 2 slices of low fat cheese.

You don’t have to avoid fatty foods but you have to know how to choose the right ones. You have to avoid foods containing saturated fats. Unsaturated fats play an important role in your body and in maintaining you healthy. You should consume daily 24 grams of unsaturated fats.

Avoid eating foods that contain white flour, sweet potatoes, white rice and any food rich in starch. Eating this kinds of foods in huge quantities makes your metabolism become imbalanced. You can also become diabetic if you eat excessive amounts of foods containing starch. For your health please avoid them. You can eat whole grain cereals instead of them. You should also avoid drinking soft drinks, beer and wine because they contain a lot of calories.

Fruits and vegetables contain just a few calories. You should eat daily 100 grams of carbs to have the required energy. Take your carbs form fruits and vegetables.

It is a good idea to try for one day each week to eat less than 1800 calories. Always check the nutritional and caloric value of the food you eat. Avoid eating food poor in nutrients and rich in calories like fast food. At first this can be a little hard but in no time you will be able to know at a glance which foods are good and healthy and which are not. If you feel tired or stressed you should also consider taking some food supplements, especially vitamins.


A sample menu from one day of the 1800 calorie diet:

For breakfast you can eat 2 slices of whole grain bread with a ham and eggs omelet. Or you can eat fruits with pancakes, a fist of whole grain cereals with skim milk.

For lunch you can also eat low fat ham or pork sausages, with 2 slices of bread. You can also eat a salad made out of tomatoes, mushrooms and steamed green beans. Or you can eat pastas with cheese and fresh fruit juice, a ham tomato and whole grain bread sandwich or a sandwich made out of a vegetable salad.

For supper you can eat pastas with tuna and tomato sauce.

I don’t believe you will ever feel hungry considering all the food you can eat all day long. Just make sure you eat around 1800 calories. That is it. Simple simple simple.

The 1800 calories diet is good for anybody who has weight problems, don’t work out and who want to maintain their current weight. If you want to lose weight you will have to start working out frequently. Go get a gym membership or start jogging. Better yet do both and you will be amazed how quick you will burn the fat away.

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