Following a low-fat, 1,800-calorie diet can help many people lose weight and improve health. Fat is the most calorie-dense macronutrient with 9 calories per gram versus 4 calories per gram for carbohydrates and proteins. With an 1,800-calorie plan, you can enjoy ample servings of low-fat foods without feeling overly hungry or deprived.
Definition
A low-fat diet limits fat to 20 percent to 30 percent of daily calories, explains Every Diet. Very low-fat diets may limit fat calories to between 0 percent and 19 percent of daily calories. Examples of a very low-fat diet include the Ornish plan -- a vegetarian diet devised by Dr. Dean Ornish in which meat, poultry, fish, most dairy, egg yolks, oils, nuts, seeds and avocados are discouraged.
Features
A low-fat diet plan features whole foods from the major food groups as defined by the U.S. Department of Agriculture. Go for lean proteins like shrimp, tilapia, beans, skinless chicken breast, extra lean beef and egg whites. Whole grains such as oatmeal, brown rice, whole-wheat bread and pasta and quinoa fill the grain category. Choose non-fat dairy products such as skim milk, non-fat yogurt and non-fat cottage cheese. Most fruits and vegetables are naturally low in fat and calories. Be modest with servings of avocado and coconut, which do contain significant fat.
Considerations
A diet of 1,800 calories may be too low for some very active people. Although controlling your fat intake is important to keep calories in check, avoid going too low. Fat supports essential bodily functions like hormone production and vitamin absorption. Fat also helps you feel fuller and can make meals more satisfying and delicious -- deterring cravings. Choose unsaturated fats to fill up at least 20 percent of daily calories as per Institute of Medicine Guidelines. Registered dietitian Joanne Larsen recommends eating more like 25 percent to 30 percent of daily calories from fat for optimal health.
Strategy
Spread your 1,800 calories over the course of at least three, 600-calorie meals. You may prefer snacking often and, in that case, should strive for about 500 calories at each meal and eat two 150-calorie snacks between them. Snacking can help keep you from becoming ravenous and making poor choices when you do sit down to a meal. Each meal and snack should contain a healthy carbohydrate, some protein and a small amount of fat for satisfaction.
Sample Daily Plan
A 500-calorie, low-fat breakfast features ½ cup dry oatmeal prepared with 1 cup of skim milk, a banana and ¼ cup of raisins and a whole orange. At lunch, enjoy 2 slices of whole-wheat bread with a tuna salad made with 3 oz. of water-packed tuna, chopped celery, ¼ cup non-fat Greek yogurt and lemon juice. Eat an apple and about 7 almonds for dessert. At dinner, broil 3.5 oz. of chicken breast to have with two corn tortillas, chopped cabbage, salsa and 1/5 of a medium-sized avocado. Enjoy 5 dates for dessert with ½ cup of skim milk. For your first snack, have 1 cup of non-fat cottage cheese with dill, chopped cucumbers and tomatoes; between lunch and dinner enjoy celery with 1 tablespoon of peanut butter.
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