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1800 calorie diet to lose weight safely

by Georgia Ede
Published: Last Updated on

1800 calorie diet to lose weight

A safe bet to lose weight in a healthy way , a diet with an consumption of 1800 calories is usually enough restriction to start losing weight in an average adult who does not perform physical activity on a regular basis. This diet, despite being a slimming diet, is based on a balanced system to lose weight in a healthy way and in a reasonable time to avoid the rebound effect of fast diets.

Generally we consume more calories, so if we make a minimum adjustment we will be able to contribute to our body a lesser amount and we will lose weight . As we have commented in other posts, losing weight sometimes becomes an arduous task that can cost us, but following healthy guidelines  we can achieve it.

Here are the main rules of this diet so that you achieve your ideal weight in a time that allows you not to regain it.

How to go on a 1800 calorie diet to lose weight?

The guidelines for carrying out an 1800 calorie diet are very simple. In the first place, and as you can see on the menu below, the portions are not heavy because it is a bit complicated and boring to be weighing the food; For this reason, we have decided to make a simple menu with small portions divided into 5 meals a day and that you should serve in small plates in order to consume, unconsciously, fewer calories. The small plate diet can help you in this case .

  • The main rule of the diet is to completely eliminate processed, frozen and precooked products that often provide empty calories of nutrients. We will bet on a greater consumption of fruits and vegetables , fresh quality products, meat and fish, as well as legumes, eggs and whole grains.
  • It is important to reduce your fat intake and go for healthy fats . One of the basic rules of the diet is to reduce the intake of carbohydrates , in reality it is about always consuming them in the first hours of the day, not eliminating them from the diet, but reducing their consumption since we generally consume them in excess . We need hydrates to develop the activities of the body.
  • We must eat 5 meals a day to ensure that we keep our metabolism active for as long as possible.
  • It is important to drink 2 liters of water a day to stay hydrated.
  • Eliminate bad habits such as smoking or alcohol consumption.
  • Increase the consumption of products rich in fiber , which help us to have a correct intestinal transit.
  • In addition, we must combine the diet with some moderate physical exercise to achieve a faster and longer weight loss. Exercise will serve as a regulator between caloric intake and energy expenditure.
  • We must substitute sugar for other sweeteners such as stevia .
  • It is important that we help ourselves with natural fat burners that can make us lose weight more quickly.

The importance of exercise to lose weight

It is important to include physical exercise in the diet to be able to lose weight in a healthy way, it will also help us increase self-esteem and feel better about ourselves.

Sport contributes to a greater combustion of fats accumulated in the body in adipose tissue, with which we will be able to lose weight in a real way and without rebound effect ; since we will have lost fat accumulated in our body.

How much weight can I lose?

As you already know there are many fast diets that allow you to lose weight but you should opt for those that do it in a healthy way since you should not put your health at risk.

Generally, this type of diet allows us to lose around 1.5 kg a week on average, this means that during the first weeks you can lose more weight, especially when the first adjustments are started, and after the third week you will be able to notice that the rhythm slows down; this is normal and should not concern us.

Losing weight little by little is much healthier and more effective than doing it quickly, remember!

Here is the weekly menu of the 1800 calorie diet. Remember that the portions must be small.

Weekly 1800 Calorie Diet Menu

 

MONDAY
Breakfast
Oat cereals with yogurt and cut fruit. And a natural papaya juice.
Midmorning
A yogurt or a serving of fruit.
Meal
A full plate of chicken and sauteed vegetables and yogurt for dessert.
Mid afternoon
An Apple.
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A cup of broth and baked white fish with steamed vegetables.

 

TUESDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural orange juice and half toast of bread with two slices of York ham, serrano ham (without fat) or a piece of skimmed fresh cheese. If you prefer, you can substitute the toast for four biscuits or half a cup of cereals with no added sugar.
Midmorning
Fruit of your choice or skimmed yogurt.
Meal
A plate of pasta Bolognese, a whole salad and a piece of fruit.
Mid afternoon
A few slices of pineapple.
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A two-egg French omelette and natural tuna with tomato salad. A yogurt for dessert.

 

WEDNESDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural juice and a toast with avocado and tomato.
Midmorning
Watermelon or melon.
Meal
A plate of stewed lentils with potato (fat-free) and watercress and cucumber salad and a skimmed yogurt.
Mid afternoon
A piece of fruit or a yogurt.
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Steamed vegetable stew and grilled blue fish and a plum.

 

THURSDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural orange juice and half toast of bread with two slices of York ham, serrano ham (without fat) or a piece of skimmed fresh cheese. If you prefer, you can substitute the toast for four biscuits or half a cup of cereals with no added sugar.
Midmorning
Kiwi and some breadsticks.
Meal
A fillet of beef with steamed broccoli and a yogurt.
Mid afternoon
A small toast with ham.
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Cream of zucchini and grilled chicken fillet with sautéed peppers. Pear or apple for dessert.

 

FRIDAY
Breakfast
Oat cereals with yogurt and cut fruit. And a natural juice of apple, celery and carrot.
Midmorning
A peach.
Meal
Grilled chicken with sautéed mushrooms and brown rice. A 0% flan.
Mid afternoon
Melon, watermelon, papaya or pineapple.
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Steamed mixed vegetable stew and a grilled tuna steak. A yogurt for dessert.

 

SATURDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural orange juice and half toast of bread with two slices of York ham, serrano ham (without fat) or a piece of skimmed fresh cheese. If you prefer, you can substitute the toast for four biscuits or half a cup of cereals with no added sugar.
Midmorning
An Apple.
Meal
Legume salad with grilled beef fillet. A yogurt for dessert.
Mid afternoon
2 plums
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Pumpkin cream with desalted cod crumbs. A yogurt.

 

SUNDAY
Breakfast
Semi-skimmed milk with coffee or tea. A natural juice and a toast with avocado and tomato.
Midmorning
A skimmed yogurt.
Meal
Julienne soup and baked chicken with vegetables. A dairy dessert.
Mid afternoon
Pineapple or watermelon.
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Grilled sole with steamed spinach. A yogurt.

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