The 1800 calorie diet drastically restricts your daily caloric intake. The idea behind this diet is for the body to bypass the daily calories that are consumed for fuel and to instead burn stored fat. Because this diet is so restrictive, counting calories at meal and snack time are important in order to avoid going over your daily calorie allowance.
1800 Calorie Diet plan Benefits and Side Effects
The 1800 calorie diet is designed for women. Men will require a minimum of 2,000 calories per day. If during this time you begin a workout program, then youll need to add approximately eight hundred to a thousand more calories a day, depending on the intensity of your workout and how many calories were burned.
Starting a diet is difficult, especially during the first week when the body is experiencing cravings for sugary foods and carbs. If you want to be successful youll need to remove any temptations from your home. Clean out your fridge and cupboards prior to starting your diet and create a shopping list that consists of fresh organic foods. The idea is to cook well-balanced meals that provide fuel for the body. Each meal should include protein, fats, and carbs. Carbs are used for energy and each carb consists of four calories. As much as sixty percent of your daily calorie intake should come from carbs.
During a strict diet, most people will try to cut fat out entirely, but fat plays an important role in your diet. Twenty-five percent of your diet should come from fat, which contains nine calories per gram. Fat is used as a source of energy. The extra calories you consume are stored as fat, which will be burned as energy later on if your calorie intake is too low. Fat is also essential for the transportation of fat soluble vitamins including D, E, A and K.
Protein should make up fifteen percent of your diet and contains four calories per gram. Its also the building block of muscle, so if you work out youll need to increase your daily protein intake by five or ten percent to promote muscle growth and recovery.
There are a number of benefits linked to this low-calorie diet including improved mental clarity, increased energy and the prevention of heart disease, high blood pressure, and stroke. On average, dieters can lose two to four pounds a week. Cutting calories can also improve sleep, lowers cholesterol, minimizes your risk of developing type 2 diabetes and increases your lifespan. Fortunately an 1800 calorie diet will not have negative effects on your overall health. It is important to note that when exercising you will need to compensate for calories burned during your workout.
A simple way to do this is to use an app like myfitnesspal to track your progress to your goal. The program will tell you how many calories you have left for the day.
During the first one to two weeks side effects can occur, especially if youre significantly overweight. These side effects include irritability, cravings, constipation and increased fatigue.
Which Foods to Avoid and Include for Weight Loss?
A high sodium intake can lead to water retention and hypertension. High blood pressure can increase your risk of kidney or heart disease and heart attack or stroke. The body needs a low amount of sodium daily but it can be difficult to manage your intake while following a low-calorie diet. Nutritionists recommend consuming no more than two-thousand milligrams daily.
Focus your diet on lean meats including poultry, fish, and beef, all of which contain low amounts of sodium. Youll also want to increase your intake of fresh leafy green veggies and fruits that are low in sugar. Increase your vitamin B and fiber intake by eating whole grain foods. A high fiber intake during the first couple of weeks can help to fight cravings and will leave you feeling full in between meals. Healthy fat sources include nuts, plant oils, and avocados.
It can be challenging to cut out most of your favorite foods from your diet, but its necessary in order to start shedding pounds. Basically, youll want to steer clear of processed foods, fast food, soft drinks, white sugar and white flour. To limit your sodium intake avoid canned veggies and soups and cured meats. By avoiding fast food and processed foods, youll have more control of your sodium and calorie intake.
1800 Calorie Meal Plan Examples
Dont be discouraged if throwing together a low-calorie meal is difficult in the beginning. This 1800 calorie diet meal plan is designed to teach you how to balance your meals and eat healthy for the long run. Learning how to create low cal meals that you enjoy can take time and a little experimentation so keep your meal plans simple in the beginning. For breakfast, have a cup of plain low-fat yogurt topped with granola and one piece of fruit. If you work out, make an egg white omelet with fresh veggies and low-fat cheddar cheese for much-needed protein and skip the toast.
For lunch, make a sandwich wrap using whole grain flatbread, four ounces of chicken breast and a cup of fresh veggies such as bell peppers, romaine lettuce, or asparagus. Dinner should be light and lean. Bake a piece of fish seasoned with lemon juice and dill. Make a large salad thats packed with veggies or steam a cup of brown rice or quinoa. Try to eat no later than six pm, which gives your body plenty of time to digest your last meal before bedtime.
Where Can You find More Information About 1800 Calorie Diets?
There are a lot of programs and recipe books out there these days to follow. One that we like is the Fat Dimisher system because its east to follow and its also light on your wallet. Take a look at my Fat Dimisher review here for mistake proof guidance on how to lose weight fast.