An 1,800-calorie-a-day diet plan can assist you with weight loss or weight maintenance, depending on your current weight, age, calorie intake and activity level. Regardless of your particular goal, 1,800 calories allows for variety, satiation and appropriate nutrition in your diet.
Function
It's important to determine if 1,800 calories per day is sufficient for you to meet your goals. A 35-year-old male weighing 200 lbs. will lose up to 2.5 lbs. per week eating 1,800 calories per day. If, however, you are a 35-year-old, 130-lb. female with a desk job and infrequent exercise, 1,800 calories may actually exceed your daily needs and cause weight gain. Extremely active people--such as day laborers or athletes--who burn upwards of 2,500 calories a day may find an 1,800-calorie-per-day diet insufficient to fuel their energy needs.
Composition
If you determine 1,800 calories per day is appropriate for you, follow sound nutritional practices when choosing your meals. Instead of loading up on junk food and discretionary calories such as alcohol, soda and sugary sweets, choose lots of fruits, vegetables, whole grains and lean proteins. The United States Department of Agriculture recommends a balanced diet that includes 50 percent to 60 percent carbohydrates, 15 percent to 25 percent protein and 20 percent to 30 percent fat. Where you decide to allocate your 1,800 calories in these macronutrient ratios depends on personal tastes and other goals that might include muscle gain, fueling for cardiovascular activity or healthy nutrition intake.
Proteins and Vegetables
If you choose fast foods and restaurant fare, it won't take long to use 1,800 calories. At breakfast, stick to oatmeal, whole-grain toast or waffles and pancakes made with whole wheat flour. Try to include a piece of fruit and a healthy protein such as eggs, cottage cheese or low-fat yogurt. For lunch and dinner, stick to appropriate portion sizes of lean proteins such as bison, skinless poultry and fish. Load up your plate with extra vegetables. Choose your carbohydrates wisely. Instead of refined white rice and bread, choose whole grains such as brown rice or whole wheat pasta and sweet potatoes. Low-fat cheese and healthy monounsaturated fat sources such as nuts make good snacks.
Considerations
Spreading out your meals over the course of the day keeps your metabolism stoked and hunger levels low. Divide the 1,800 calories among five or six mini meals of 300 to 350 calories each to keep your blood sugar levels even. This prevents blood sugar highs and lows that contribute to poor absorption of nutrients and energy drops. If you go too long without eating, you're also more vulnerable to over-consuming at your next meal.
Monitor Intake
Monitor your feelings of hunger, weight and overall health while on an 1,800-calorie-a-day diet. If you lose unintentional weight, chances are you need to raise caloric intake. Keeping a food diary helps ensure you're taking in the calories you intend and not exceeding 1,800 calories per day, causing possible weight gain.
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