1800 Calorie Diet Plan 5-Day Menu for Diabetics and Nondiabetics

Among the low-calorie diets, the 1800 calorie diet when well planned, is the one that produces weight loss in most overweight diabetic persons or nondiabetic active persons without feeling deprived while providing all the needed nutrients and vitamins. Losing weight requires eating fewer calories daily than you burn. However, a calorie-controlled diet should include a variety of foods from each food group to ensure that you are covering all your nutritional needs. It should also be easy to follow without starving. The 1800 calorie meal plan fulfills these requirements.

For whom is the 1800 calorie diet generally indicated

– Overweight diabetic patients. It is recommended by the American Diabetic Association (ADA). That is why it is often referred as 1800-calorie diabetic diet or 1800 calorie ADA diet.

– Nondiabetic persons requiring a low-calorie diet.

– Large framed active women that want to lose weight.

– Medium framed active or large framed sedentary/lightly active men looking to lose weight.

– Men and women with obesity or overweight, especially if it is accompanied by hyperlipidemia, high blood pressure (hypertension) in the presence of one or more risk factors for cardiovascular disease, obstructive sleep apnea syndrome (OSAS), glucose intolerance, diabetes mellitus (DM) type 2 (type 2 diabetes), spinal disease, osteoarthritis.

Objectives of this diet

– Achieving a reasonable weight in order to reduce morbidity and mortality associated with obesity and obtain an improvement in the quality of life.

– Provide a minimum of energy, preserving a contribution of macronutrients and micronutrients to prevent potentially dangerous loss of lean body mass.

Dietary recommendations of the 1800 calorie meal plan

In weight reduction and maintenance, it is not only important to control energy intake but also the distribution of this energy throughout the day and especially the composition in macronutrients of the diet (carbohydrates, proteins, and fats). Try to consume more than four meals a day, trying to make a hearty breakfast and a light dinner. Several studies indicate that it is easier to lose weight with this caloric distribution. We suggest the following:

– Breakfast and midmorning: should provide 25% of total calories

– Lunch: should provide about 35-40%

– Snack: should provide 15%

– Dinner: the remaining 20-25%.

As for the macronutrients distribution:

– Carbohydrates (mainly complex) should provide more than 55% of the total energy the diet.

– Protein should provide 10-15% of total calories.

– Fats should not provide more than 25-30% of total energy.

– Carbohydrates (55%) = 990 kcal / 3.75 kcal = 264 g

– Protein (15%) = 270 kcal / 4 kcal = 67.5 g

– Fat (30%) = 540 kcal / 9 kcal = 60 g

Note that:

– 1 g of carbohydrates = 3.75 – 4 kcal

– 1 g protein = 4 kcal

– 1g fat = 9 kcal

What to consume

– Milk and dairy products (preferably fortified with calcium and vitamin D): skim milk, nonfat dairy products, desserts made with skim milk and calorie-free sweeteners (saccharin, aspartame).

– Cereals, legumes, and tubers: foods in this group are included in the diet as they represent the main contribution of carbohydrates and vegetables also provide protein, vitamins, minerals, and fiber.

– Bread: can be white, although the whole is recommended, not because it contains fewer calories, but because it features more fiber that prevents constipation and can produce greater satiety.

– Vegetables: as they are low-calorie-density foods, most vegetables can be included in increased amounts. It is necessary to encourage their consumption, insisting that once a day, they are in the diet as raw (salads, dressings).

– Fruits: consume 2-3 pieces a day. A citrus fruit is recommended. Try taking them fresh and raw, stewed or not prepared.

– Meat, fish, and eggs:

* Give preference to lower-fat meats like chicken, turkey, rabbit, pork loin or tenderloin or beef (always remove visible fat).

* Increase consumption of fish, preferably white (sole, cod, haddock, flounder) because of their lower fat content. However, dark fish should also be consumed because while richer in fat, they are a major source of omega-3 fatty acids. Intake up to 4 servings of fish per week.

– Fats and oils: as they play an important role in both the nutritional and organoleptic aspect, they must be present in all diets. Extra virgin olive oil is recommended.

– Noncaloric sweeteners: saccharin (while a subject of controversy, has been proven to be safe by numerous studies) and aspartame, approved by the FDA, among others, are recommended. This does not mean you cannot use sugar in this diet but limit it