What 1,800 Calories Appears Like (DASH Diet)

 

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What to Eat on an 1,800 Calorie Diet

Video taken from the channel: EatingWell


DASH guidelines place an emphasis on minimal red and processed meats, and low amounts of added sugar and saturated fat. DASH is predominantly plant-based, consisting mostly of veggies, fruits, whole grains and beans. Here, a look at a sample 1,800-calorie menu with less than 1,000mg of sodium. 1,800 Calories: Day 1 Target: 4 fruit, 4 vegetable, 2 1/2 dairy, 6 1/2 grain, 1 1/2 meat, 1/2 nuts/seeds/legumes, 1 1/2 fat, 1/2 sweet Breakfast (315 calories) 2 oz. shredded wheat squares (about 1 1/4 cup), 2 grain (200 calories) 1 cup skim milk, 1 dairy (90 calories) 1/2 cup fresh cantaloupe, 1 fruit (25 calories) Morning Snack (200 calories) 1 cup unsweetened applesauce, 2 fruit, (105 calories). Sticking to 1,800 calories a day is often recommended for most women to maintain their weight, and for most men to lose weight.

What an 1,800-Calorie Day Looks Like chevron_left PREV: Shrimp Pad Thai Salad. Follow along to find out how to stick to 1800 calories a day without sacrificing variety, flavor, and satiety. Once you get the hang of it, you can throw new ingredients into the mix to create recipes all your own! More: This Is What a 1500-Calorie Meal Plan Looks Like.

An 1800 calorie diet plan allows for an extra snack and a bit more starch than lower calorie diet plans, in order to meet the body’s needs for protein and carbohydrate. If you’ve looked at my menu plans for 1200 or 1500 calories, you’ll notice that the menus are quite similar in. 2 cups Spinach Salad, 2 vegetable, 1/4 dairy, 1 added fat (115 calories) Afternoon Snack (260 calories) 1 cup nonfat vanilla yogurt, 1 dairy (160 calories) 1/4 cup dried cherries, 1 fruit (100 calories) Dinner (400 calories) 4.5 oz. grilled wild salmon, 1 1/2 meat (200 calories) 1 cup Roasted Asparagus, 2 vegetable (50 calories) 1 small whole wheat dinner roll (2 oz.), 2 grain (150 calories). DASH Diet Calorie Adjustments 1200 1600 2000 2400 Fruits 4 oz servings 6 oz servings 3 4 4 5 4 5 4 5 Vegetables 3 4 4 5 4 5 5 or more Low fat and nonfat.

According to the National Institutes of Health, most men and active women can lose weight eating 1,500 to 1,800 calories a day.If you’ve determined that an 1,800-calorie diet is the right target for you, the next step is planning. Without a plan, it’s difficult to stay within your calorie budget. If you’re just starting off with weight loss, this 1,800-calorie level is a great place to start.

1,500 and 1,200 calories could be too low to start and can leave you feeling hungry at the end of the day, and this slightly higher calorie level can help ensure you’re able to stick to this plan. Create a custom 800 calorie diet plan with 1 click. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuildin.

List of related literature:

The DASH Eating Plan has several calorie levels.

“American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition” by Roberta Larson Duyff
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition
by Roberta Larson Duyff
HMH Books, 2012

This DASH eating plan is based on 2000 calories daily.

“Medical Nutrition and Disease: A Case-Based Approach” by Lisa Hark, Darwin Deen, Gail Morrison
from Medical Nutrition and Disease: A Case-Based Approach
by Lisa Hark, Darwin Deen, Gail Morrison
Wiley, 2014

The DASH eating plan shown below is based on 2,000 calories a day.

“Health & Wellness”
from Health & Wellness
by
, 2008

*The DASH eating plan shown is based on 2000 kcal/day.

“Comprehensive Clinical Nephrology” by Richard J. Johnson, John Feehally, Jurgen Floege, Marcello Tonelli
from Comprehensive Clinical Nephrology
by Richard J. Johnson, John Feehally, et. al.
Elsevier Health Sciences, 2018

The DASH eating plan shown here is based on 2,000 calories per day.The number of daily servings in a food group may vary from those listed,depending on your caloric needs.

“Health Counseling: A Microskills Approach for Counselors, Educators, and School Nurses” by Richard Blonna, Janice Loschiavo, Dan Watter
from Health Counseling: A Microskills Approach for Counselors, Educators, and School Nurses
by Richard Blonna, Janice Loschiavo, Dan Watter
Jones & Bartlett Learning, 2011

So, if every day for one week you take in 500 more calories than you burn up as energy, by the end of the week you will have stored those excess 3500 calories as one pound of fat.

“Back to Eden: A Human Interest Story of Health and Restoration to be Found in Herb, Root, and Bark” by Jethro Kloss
from Back to Eden: A Human Interest Story of Health and Restoration to be Found in Herb, Root, and Bark
by Jethro Kloss
Back to Eden Books Publishing Company, 1999

Typical intake patterns do not match DASH goals for patient’s estimated calorie needs.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

Eating 1,500 calories a day, which is recommended for most women, will require you to limit your fat intake to 300 calories.23 In fact, a fat intake of 150 to 200 calories would be preferable.

“Lupus: Alternative Therapies That Work” by Sharon Moore
from Lupus: Alternative Therapies That Work
by Sharon Moore
Inner Traditions/Bear, 2000

The amounts in the eating patterns shown here are all based on a 2000-kcal diet.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

Many labels list Daily Values for 2000 calories per day.

“Nutrition and Diet Therapy Reference Dictionary” by Rosalinda T. Lagua, Virginia S. Claudio
from Nutrition and Diet Therapy Reference Dictionary
by Rosalinda T. Lagua, Virginia S. Claudio
Springer Netherlands, 1996

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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43 comments

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  • This is the best for calorie deficit. I’ve seen 1200 calories diets… and that’s just… unhealthy and unsustainable at the long term.

  • Hey There! Thank you for this useful video. By the way, I hear a lot of people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is really good. Have you tried Custokebon Secrets? I’ve heard several unbelivable things about it and my sister lost crazy amounts of weight with it, but she refuses to tell me:(

  • Diet Plan known as Custokebon Secrets kept showing up here on different youtube videos and I thought they were scams. However after my friend follow it, and finally lost plenty of weight by using it without starving herself. I’m persuaded. You should not take my word for it, search for Custokebon Secrets on the google search engine.

  • How was your toilet visits? Im on the first week and im doing good. Only thing is for my is toilet. That aint 100% the same with more calories and fiber.

  • Really important question, i do abs for 10 minutes everyday, 5 times a week, is that okay to build the ab muscles or does it matter if i need to recover from just 10 minutes, should i do 3 or 5 a week i need the one that gives best results, thank you coach

  • What is the best way to lost lots of fat? I read a lot of superb reviews on the internet about how exactly Custokebon Secrets can help you lost crazy amounts of fat. Has any one tried this popular fat burn method?

  • Do anybody know about Fenoboci Diet Plan? Does it really work? I hear a lot of people lost their fat with this popular fat burn diet plan.

  • I read plenty of great opinions on the net about how Custokebon Secrets (search on google) can help you lost crazy amounts of weight. Has any one tried this popular weight loss system?

  • When considering eating healthy, you must never fall victim to modern day fad diets. Extreme diets undoubtedly are a risk for your health, especially ones that seriously restrict your daily nutritionary intake. Many of these fad diets work for a short period and then the benefits decrease after a while. You should look up Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • If, like me, you’ve also been wasting your time looking for a weight loss plan that works, Google “sowo hope site. ” I have dropped 14 lbs in One week. I would recommend this program to anyone who’s searching for a really powerful plan.

  • Can you give a link or a formula on how to figure out how many calories to take in for weight loss/fat loss. I’m 46 stay at home mom I work out about 3 times a week (kickboxing or bootcamp type workout) most online calculators put me in the 1100-1200 range and on that I’m lucky to loose 3-4 lbs a month. And most of it comes off the week before my cycle (tmi) thanks

  • My mission would be to have my cholesterol level to decrease from 245 to 199, the least, usingthis cholesterol guide “Hοzantο Axy” (Google it). Luckily for us, in only a few weeks, I have it dropped to 216. I made it happen with out making major modifications on my very own eating plan..

  • I did start to utilize this extraordinary cholesterol manual “Hοzantο Axy” (Google it). Particularly, I commenced having it to reduce my cholesterol level at the advice of my very own DOCTOR. I had taken one caplet every day for 2 months well before I had my examination. My cholesterol reduced Thirty points. I will certainly proceed utilizing this product and even suggest it to my family members..

  • I’m currently consuming below 1000 calories and go out jogging about an hour/5 kilometers everyday except on Sunday. I burned almost 700 calories a day. I lost 5 kilograms since I started on last month. I don’t know if it works or not. My target weight would be 58 kilograms.

  • I LOST 40kg!!! Now I’m feeling healthy. I only followed tips from website called *Next Level Diet*. They provided me with 30 meal plan, training plan, fitness tips and healthy recipes. Visit their site and make your own body transfromation

  • I eat 500 540 a day. 2 meals. Half a plate of pasta (with pasta sauce and chicken) and a salad bowl (and sometimes 7-10 french fries.)

  • Hello, any advice on this appreciated.

    I started intermittent fasting and on 600-850 kcal per day diet for 10days now. There was a day in between where I had “cheat meal” (1600kcal). I also have started working out. So far I’ve lost 9lbs. For some reason, I don’t really feel the urge to eat more and I feel normal, if anything I have more energy.

    My recommended kcal is 1200, so im on a daily deficit so I wonder if this is healthy at all, am I undereating? Should i eat more, even if I’m not hungry?

  • Hi there, have you thought about this diet plan known as the Custokebon Secrets? My mate says it helps people lost a ton of weight. Is that possible? I also heard many good review relating to this diet plan. Thoughts?

  • Hi! Amazing video! Can you help me know what my calorie deficient should be for me? I am 20 years old, 164lbs, 5’7, and workout 5x a week. Usually hiking or weight lifting

  • Ive been doing this for 6 months now on friday, saturday,sunday i eat junk food and i lose 1 kg per week like that so i eat 600 calories for 4 days and for 3 junk food

  • I have a question I’m 17 so I can’t enter the competition but what if I just wanted to do it for the weight loss aspect not rato win the money can I enter

  • Next week I’m going to alternate between 500 calories and my normal cut calories to speed up my weight loss. I don’t do that all the time I just do it once every couple of months.

  • I ate 2 bowls of oatmeal with water added, tonight for dinner a chicken sandwich with no cheese just mustard on whole wheat bread and a cup serving of fruit.

  • What are some ways to lost lots of weight? I read many good opinions on the internet about how exactly Custokebon Secrets will help you lost a lot of fat. Has anyone tested out this popular weight loss secrets?

  • I am planning on entering a rapid fat loss phase that will last two weeks. I was wondering if you could provide some insight on what to do after it’s over?

  • Hi paul, i ate 1200 cal for 15 months and once i started eating closer to 1500-2500 and gained 10kg in 2 months and now am up 20 kg eating 1800cal. What can i do to loose around 10kg and not end up with such severe metabolic adaptations? can i ever loose weight in the future?:(

  • I couldn’t believe it when my co-worker informed me about the weight loss plan “sowo hope site” he’d discovered. Search it on Google. I really could hardly believe my eye when she lost 18 pounds so quickly I could almost watch the lbs melt away as she worked.

  • I did it! I thought staying home and NO gym I’d probably overeat and not burn calories… It’s been over a month and I can’t believe it, I lost weight??? How, I don’t know for sure. Here’s my guess. Except for work no other physical activity, I felt less hungry, some days I didn’t feel the hunger. My body was so used to the gym, socializing, coming home from gym I felt hungry. But I burned the calories so naturally I ate. Must admit kept lean and ripped but I couldn’t get the leanness I wanted, though I got stronger and more buff. Now throw in Covid-19… Staying home, sitting on my ass for long periods of time watching Paul Revelia videos�� My body went into shock. the result no hunger, no desire to eat. Maybe depression helped? at any rate the results…I’m 6′ 1″ @ 155 lbs and that’s what it took for me to get six pack, veins on my arms and the fashion model look I want. I don’t know much about muscle or being jacked BUT as far as ripped and shredded is concerned it ain’t easy and one will have to get much leaner than one thinks, much leaner. In a way I hope the gym never opens up as I know once normality returns, bye bye six pack and hello BUFF. Hope everyone is safe, healthy and happy. Let’s enjoy this life whether lean or buff��

  • I’ve been skipping ur intros for so long now Bc it was so loud lol. (No offense) but I was pleasantly surprised by the new intro I love it

  • I’m 45 and 150lbs. I’ve been running 5 miles a day 6 days a week for 3 weeks and only have lost 3 pounds. I’m on a 1200 calorie day. Any suggestions on how to lose more wieght, since all I can do is run outside? I’ve lost inches just not weight. Thanks.

  • Hi Paul, I’m currently on 1200 cal a day and have been for around 2 months, what should I do to increase my calorie intake and not gain weight?

  • Man you are not a baby, 600 is too damn low.
    900-1000 cals tops probably the best, I was there for two months and i can do because I’m short small asian guy, my metabolic rate is not as high as you people and STILL cant maintain it.
    now i’m around 1200-1400 and i think that’s the best rate for me.

  • I’m currently at 2000 calories per day, I’m a man, 43 years old, 195 pounds 10%, lots of muscle on me. Train 2hr per day, 30 minutes high speed cardio on my bike and 1hr 30 minutes incline walk on my treadmill everyday. Want to go down at 7% bf in 8 weeks. I can tell you at 2000 calories I can feel the lack of energy but I need to stick on my goals till the gym open so I can bulk to 210 pounds

  • Hi Paul! I’ve been doing a 800 calorie diet for about 6 weeks now and I have seen the weight scale go down. Is it okay if I continued this diet but start to implement one cheat day every week? Thanks

  • Sincerely, I trust you more than nutritionists because the majority have NO idea about sports life. I love your approach! Very realistic!

  • Do 600kcal ketogenic style, makes low calories easier to persist for two weeks, you’re gonna feel like shite either way so might as well cut carbs to reduce cravings

  • Hey Paul. Hope you’re doing great! I am currently on a 600cal cut from my total & OMAD basically don’t want to make this too long. For a year I ate less than 1200 cal daily. But if I go over maintenance of 2,400cal then I gain fat easily gaining fat easily is a blessing bc I don’t need to eat as much to thrive & survive. Do u think I damaged my metabolism? Just asking for a different perspective from professional. Thank you Paul.

  • Hi Paul I have a question I m a woman age 21 weight 59 kgs,
    I was obese 86 kgs and reduced my weight I a healthy way.as u know in this quarantine gyms are closed so I didn’t do much workout but I m still losing fat and muscle both and now I m ended up looking skinny and skeleton.
    I m eating more than I eat to avoid this but I only get water retention and I lose that again with loss of muscle and fat
    I dont want this.please help me to what to do

  • Damn, this so coincidental, everything you’ve been posting lately about adaptive thermogenesis, cardio (walking vs running) is what I’m currently debating to myself about lol! Awesome work! Appreciate the advice!

  • Just wanted to say a big thank you…filming all these videos to help educate others would be extremely time consumer and also all your other content ❤️ pswhere can you get that amazing sounding coffee hear in Aus ��

  • Hey Paul! In regards to the bodies set point and fat overshooting. Do you think the opposite is true? I.e. Creating a new set point after shedding body fat, and gaining lean body mass?

  • Next time show us how u make the smoothie and tell us how many Calories are in ingredient, like the slices of cucumber, cheese and bread thank you for this wonderful video though ♥️