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1800 calorie meal plan for weight loss

The number of calories needed to lose weight will depend on size, age, and gender, and activity level. An 1800 calorie meal plan for weight loss is for those who are moderately active or who burn more than 2,000 calories a day. 1800 calorie diet plans allow enough food to be consumed to avoid feelings of hunger and provide adequate nutrition.

Basic elements of weight loss

Weight loss will be followed by calorie deficiency, which means you need to burn more calories than you consume. One kilogram of weight equals 3,500 calories. To lose 1 pound a week, this deficit should be equal to 500 calories a day. If you eat 1,800 calories a day, you need to burn at least 2,300 calories a day to lose 1 pound a week. If you burn fewer calories but still stay above 1,800, weight loss will occur more slowly. Burn more calories a day while eating 1800 calorie diet meal plans will lead to faster weight loss. Follow this Healthy Food Guide for an idea regarding your daily food intake.

Eating frequency

An 1800 calorie meal plan for weight loss can be divided into three meals containing 500 calories and two snacks of 150 calories each. Alternatively, 1800 calorie meal plans can be divided into six smaller meals, each of which contains 300 to 360 calories. The strategy depends on your preferences, but adapting to a pattern of regular and consistent meals has been linked to generally lower caloric intake, higher postprandial metabolism, and lower cholesterol levels, according to a study published in the American Journal of Clinical Nutrition, women who eat three to nine times at irregular intervals do not show these positive results.

Food Types

An 1800 calorie meal plan for weight loss should have high-quality foods from whole sources, rather than processed fast food. Shrimp, tuna, white chicken, very lean beef, and egg whites are good sources of lean protein. Fresh or frozen vegetables high in fiber and water provide fewer calories and a good amount of vitamins, nutrients, and antioxidants. Whole grains also provide fiber so that a dieter can help you feel fuller than processed carbohydrates and low in nutrients such as white bread and sugary cereals. This Healthy Diet Chart for your guidance will be helpful.


Fats are important macronutrients and should make up about 20 to 35 percent, or 630 calories out of 360 in an 1800 calorie meal plan for weight loss. Fat takes longer to digest. Ask your dietitian to help you feel more satisfied and less hungry between meals. Fat also plays a role in many important bodily functions, such as the absorption of vitamins and the production of hormones. Look for other sources of healthy fats, such as those found in nuts, vegetable oils, avocados, and fatty fish, instead of saturated or Tran’s fats found in meat, whole milk, and commercially prepared foods.


Every diet plan for weight loss should contain a source of protein, a healthy carbohydrate, and a little unsaturated fat. An example of a 500 calorie breakfast is 1/3 cup cooked dry oatmeal with 1 cup low-fat milk, 1/2 cup fresh blueberries and 1/2 ounce roasted almonds, with four scrambled egg whites and chopped 1/8 cup high-fat mozzarella cheese on the side. A sandwich consists of 3 ounces of turkey ham with a slice of avocado and a full English pancake with 2 tablespoons hummus, red pepper strips, and baby carrots a whole apple with 1/2 cup yogurt makes a 500 calorie meal. For dinner, eat 4 ounces of roasted salmon, a medium-sized baked sweet potato, and a cup of steamed broccoli.

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