subject: 1800 Calorie Diet Menu – Lose 1 to 2 Pounds Every Week [print this page] A 1800 calorie diet menu is just about the right kind of diet plan that would allow a dieter to lose the right amount of weight without going overboard. The average person needs at least 2,200 calories to function and do daily activities without feeling drained or lacking in energy. Since a dieter would need to create a calorie deficit to lose weight, a deficit of 500 calories would be about the right number so as to lose 1 or 2 pounds every week, which is what doctors recommend for healthy weight loss.
In this diet, a menu of fruits and vegetables are imperative, as they contain calories that can actually be used by the body, not empty ones such as in junk food. Fruits recommended for a 1800 calorie diet include fresh, frozen, canned or dried fruit or fruit juice. Remember though that 1 cup of 100 percent fruit juice is equal to 1 cup of fruit.
Vegetables are an important ingredient in a 1800 calorie diet menu. Three cups of dark green vegetables, legumes and starchy veggies are recommended weekly as part of this diet menu. Orange veggies such as pumpkins and carrots should be included too, with a weekly does of 2 cups. Other vegetables should be taken on a weekly dose of 6 and a half cups.
Grains, which include oats, barley, rice, wheat, cornmeal, bread, pasta and cereal, should be included as well. Once cup of grains a day would suffice. That would mean a slice of bread a half-cup of pasta or a cup of whole grains. As for meat and dairy, a daily dose of an ounce of meat or 1 egg is recommended. A cup of skim milk daily is also recommended. Cheeses, butter and cream should be kept at a minimum.
If a dieter needs to include oil in a 1800 calorie diet menu, it should be the kind that does not turn solid in room temperature. Examples of that are canola, sunflower and olive oil.
1800 Calorie Diet Menu Lose 1 to 2 Pounds Every Week
By: Katie A. Jones
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