Diet plans with 1,800 calories are well-balanced meal plans designed to help healthy adults achieve nutritional balance in their diet. By following the food guide pyramid and including a variety of foods, you will consume all your essential nutrients, vitamins and minerals without having to avoid any specific foods or food groups.
Who Should Follow 1,800-Calorie Diet Plans?
Diet plans are usually designed with weight loss in mind; however, 1,800-calorie diet plans can be appropriate for weight loss or weight maintenance. Healthy adults burn between 1,800 and 2,800 calories per day depending on gender, age and physical activity. Males who are extremely active will typically lose weight on an 1,800-calorie diet, while males who are less active or are older may use the 1,800-calorie diet to maintain weight. Tall and active females will tend to lose weight at a slow rate on an 1,800-calorie diet; and shorter, less active and older females will be able to maintain their weight at this calorie level.
Significance
Diet plans that comprise 1,800 calories are an important strategy for weight management in that they should be able to meet all of your nutritional needs and allow you to achieve a well-balanced diet. Many fad diets tell you to avoid certain foods, but most 1,800-calorie diet plans include all of the essential macronutrients, carbohydrates, fats and proteins and do not restrict your intake of any food groups.
Diet Composition
When following an 1,800-calorie diet plan, you need to make sure you follow the Dietary Guidelines for Americans and the food guide pyramid. According to mypyramid.gov, an 1,800-calorie diet should consist of 6 oz. grains, 2 1/2 cups vegetables, 1 1/2 cups fruits, three cups of milk, 5 oz. meat and beans and 5 tsp. oils. Keep in mind, though, that the oils are usually included in the preparation of the foods you consume.
Suggested Menu for 1,800-Calorie Diet
Diet plans consisting of 1,800 calories are usually broken down into three meals and three snacks each day. You can elect to spread the calories out evenly and have 300 calories at each meal or snack. You can also elect to have fewer calories at snacks and the majority of your calories at meals. In this case, you could have 500 calories at breakfast, lunch and dinner and 100 calories at your morning, afternoon and evening snacks.
Warning
Even if you consider yourself a healthy adult, the 1,800-calorie diet plans may not suit all of your medical needs. Before you begin this or any other calorie-restricted diet, speak to your doctor and make sure the diet is appropriate for your overall health status and meets your medical needs.
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