1800 Calorie Diet Plan

Choose Your Diet Foods Correctly

1800 Calorie Diet Plan is for men? Not exactly right. To prepare a healthy 1800 calorie meal plan you should know your body's need and the purpose for the diet plans.

Who can follow up 1800 calorie diet plan?

Diet plan for 1800 calorie is regarded as a suitable solution for men who want to lose weight or maintain weight. But it is not exactly right.

The average American male is about 1.78m (5"8 or 70inches). When his BMI (Body Mass Index) is in between 18.5 to 24.9 he is in healthy weight range. That means his healthy weight should be at 60-79.2kg (132-175lb). Assuming he has an office job and is lazy, seldom going to gym or participating in any other physical activities, the calories he needs for the weight 60-79.2kg is between 1800 to 2100 calories. If he is an active person 1800 calorie meals are not enough for him.

So if you are 1.78m or taller 1800 calorie diet plan should be used only for a short period of time, for weigh loss, not for long term meal plan.

However, if you are a male who is shorter than 1.65m and living a secondary lifestyle, you won't shed off any pounds if you take 1800 calorie diet. Look at 1500 calorie or lower calorie diet plan, or exercise more.

Usually Yin-deficiency people digest fast, 1800 calorie may not enough for a male with height of 1.78m. Eating more cooked vegetables can make you feel satiety.

What diet food should I eat for 1800 calorie diet plan?

No matter what purpose for a dieting, you should take it as a chance to enhance your eating habit and improve your life quality.

1800 calorie diet meal plan can provide you enough essential nutrients with variety foods options if you plan well. According to 2010 USDA Dietary Guidelines, a healthy eating plan should take more nutrient-dense foods and beverages while avoiding empty calorie foods and limiting sodium, solid fats, added sugars, and refined grains.

Nutrient-dense foods include all vegetables, fruits, whole grains, seafood, eggs, beans and peas, unsalted nuts and seeds, fat free and low-fat milk and milk products, and lean meats and poultry. The important is that they are prepared without added sugars and slid fats.

The guideline suggest daily 1800 calorie diet menu should include

  • Fruits 1 1/2 cup;
  • Vegetables, 2 1/2 cup (per week: 1 1/2 cup dark-green vegetables,5 1/2 cup red and orange vegetables, 1 1/2 cup beans and peas, 5 cup starchy vegetables, 4 cup other vegetables)
  • Grains 6 oz equivalence (3 oz whole grains; 3 oz enriched grains)
  • Protein: 5 oz (per week: 8 oz seafood; 24 oz meat/poultry/eggs; 4 oz nuts/seeds/soy products)
  • Diary: 3 cup (low fat or non-fat)
  • Oils: 24g (most should be from vegetable oils which contain unsaturated fat, only less than 10% should be from solid fat or animal oils which contain saturated fat.)

Besides the above, if you want to lose weight you should eat foods that help to remove fat such as eggplant, Chinese cabbage, cucumber, etc. If you are looking for diabetic meal plan you should eat more GI foods and Yin-nourishing foods. If you are Yang-deficiency you should eat more warm nature foods.

How to count the calorie?

Daily three meals for 1800 calorie, each meal is 600 calorie. Each meal has big meal for 500 calorie and small snack for 100 calorie.

Take 80 calorie as a unit, 600 calorie is 7.5 unit. You can assign each meal as below.

  • carbohydrate: 4unit(53%)(2 grains, 1 fruit, 1 vegetable)
  • protein: 1.5unit(20%)(1 egg, 1 lean meat/fish
  • fat: 2unit(27%)(3 tsp cooking oil, 1 tsp nut)

Here is sample 1800 calorie meal plan 1800 calorie diabetic diet plan

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