The Institute of Medicine recommends you consume between 45 and 65 percent of your daily calories from carbs. Permitting yourself just 15 g of carbohydrates while consuming 1,800 calories allows for only 3 percent of calories from carbohydrates. Carbohydrates are found in many foods, but concentrated sources include pasta, bread, fruits, sugars and some vegetables. Before beginning a diet plan with this low carbohydrate content check with your physician to make sure it is safe for you.
Features
Diets with 1,800 calories and 15 g of carbohydrates emphasize high-protein foods, such as meats, poultry and fish, leafy salad vegetables, and fats. Depending on the low-carb diet plan you follow, you may count carbohydrates outright, or count net carbs. Net carbs are the grams of carbohydrates contained in a food minus the grams of fiber. For example, 1 cup of chopped cucumber provides 2.9 g of carbs with .9 g of fiber, so the resulting net carbs for one cup is 2 g. An 1,800-calorie plan counting net carbs contains more vegetables.
Concerns
An 1,800-calorie diet with just 15 g of carbohydrates is extremely low in carbohydrates. Carbohydrates are a primary source of energy. Without adequate carbohydrate intake, you will likely feel lethargic and weak. In addition, eating too few carbohydrates can put your body into a state known as ketosis, which can lead to nausea, dehydration, dizziness and irritability. Limiting healthy carb-containing foods, such as whole grains and fruit, can deprive you of nutrients and adequate fiber intake. Devising an 1,800-calorie diet with 15 g of carbs without excessive amounts of saturated fat is very challenging. Eating too much saturated fat may increase your risk of heart disease.
Meal Plan Counting Net Carbs
Start with a breakfast of three eggs cooked in 1 tbsp. of olive oil with 1 oz. of cheddar cheese and three artichoke hearts. Have four slices of turkey bacon alongside. For a mid-morning snack, stir together 1 oz. of goat cheese with a tablespoon of chives, and eat with a chopped bell pepper. At lunch, make a salad with 3 cups of baby spinach and a cup of shredded Romaine lettuce. Top with 1 cup of alfalfa sprouts and one hard-boiled egg, then dress with 1 tbsp. of olive oil. Have a 6-oz. broiled filet mignon on the side. At dinner, make a turkey burger with 6 oz. of lean ground turkey, top with 2 oz. of cheddar cheese and wrap in iceberg lettuce leaves. For dessert, have 1-1/2 cups of sugar-free gelatin. The total carb count in this meal plan is 25 g, with 10 g of fiber --- equaling 15 g of net carbs.
Meal Plan Counting Actual Carbs
To begin a plan with about 1,800 calories and just 15 g of carbohydrates, you could make an omelet with three eggs, 3 cups of baby spinach and 1/4 cup of feta cheese. On the side, broil 4 oz. of lean ground turkey. In the midmorning, snack on 2 oz. of pork rinds. For lunch, make a salad with six chopped Romaine leaves, 1-1/4 cups of chopped, roasted chicken breast, two slices of crumbled, cooked bacon, 1 oz. of cheddar cheese and 1/2 tbsp. of olive oil. At dinner, have 6 oz. of broiled flank steak with 3 cups of escarole, sauteed in 1/2 tbsp. of olive oil. For dessert, enjoy 1 cup of sugar-free gelatin.
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