Tracking the 1,800 Calorie Diet Plan
Article by Diet Bites
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Food Groups, Daily Recommendations
The number of calories within this plan may make it a great option for medium to taller women or for men seeking to lose pounds.
The energy values are substantial, allowing ample room for a variety of foods.
While overweight individuals almost-always deal with bothersome hunger pains, 1800 kcals per day should be adequate to satisfy most when wise food choices are made, specifically those that are rich protein and fiber sources - and those containing satiety powers.
This plan is a bit too high in values for smaller women. However, if the smaller lady has a substantial amount of weight to lose then this amount of energy may work well until a good deal of the pounds are lost. At this point, the daily total kcals can be reduced so that the unwanted pounds continue to drop off.
On that note, let's review the daily recommendations for the 1800 calorie diet plan:
Grain Group: Six ounce equivalents. For each one ounce equivalent it is equal to a slice or serving of bread, 1/2 cup of prepared macaroni or rice or warm cereal and a one cup serving of most dry cereals - but not all. Be sure to check the nutritional labels for suggested serving amount.
Vegetable Group: Two and one-half cups of mixed vegetables.
Fruit Group: One and half cups of mixed fruits.
Dairy Group: Three cups of the selections which are in liquid form. Check labels for other foods in this group for suggested serving size.
Protein Group: Five ounce equivalents. A one ounce serving of chicken or other meat and fish would equal one equivalent. Other foods housed within this group include: eggs, beans and legumes, dried peas, eggs, nuts and nut butters, and seeds.
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Limiting Amounts Going Forward
1. The common pattern used for nutritional labels and data is the standard 2000 calorie daily diet. This is the most common number of kcals required for healthy ideal weight. Be sure to keep this in mind when reading labels; while the serving size might indicate one cup of a product - this is based on the 2000 kcal diet. Therefore reduce the amounts accordingly.
2. In the age of technology, fewer individuals are involved in strenuous work throughout their day. Those that are generally have jobs like the following: construction worker, farmer, exercise instructor or trainer, dance instructor or sport's player. These individuals will require more energy throughout the day to meet their daily needs. Simply put, the continuous activity depletes the energy levels, thus the need for refueling. In addition, people who work in the more active industries tend to develop healthy muscle mass which in turn also requires more kcals to support.
3. Health studies show that Americans are increasing the serving sizes of their foods as time progresses. A few decades ago, drinking a liter of soda was unheard of; in today's world - it's the norm. In addition, beef consumption is up. While three ounces used to be a standard serving, it's not unusual for a sixteen to twenty-four ounce steak to be ordered these days.
4. One area of great concern is beverages, specially those which contain sugar or other forms of sweeteners containing kcals. These amounts can add up swiftly and such beverages contain zero nutritional benefits and are known as holding 'empty calories'. Therefore, it almost goes without saying that these should be limited in the daily meals as well as during snack times.
In Summary
While this plan contains too many kcals for the smaller woman (unless she is super active), it may be ideal for those who are of medium or tall height. It may also suit the dietary needs of some males.
The energy values are quite nice and allow room for quite a lot of food throughout the day. It shouldn't be a big challenge to fit all of the recommended Food Group servings into this plan.
1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet
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2200 Calorie Diet | 2400 Calorie Diet
2600 Calorie Diet | 2800 Calorie Diet
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