Planning Out An 1800 Calorie Diet For Success
After making the decision that you’re going to work towards the goal of losing belly fat, the next step is making sure that your diet is in order and that you’re eating the right amount of calories along with macronutrients.
Those who fail to take this into account often see great problems maintaining their rate of desired weight loss since they really have no idea what they’re eating. When you can nail down precisely what you’ll eat each day, it becomes that much easier to make further adjustments down the road so that you’re getting all the results you’re after ( Planning Out An 1800 Calorie Diet For Success ).
Let’s take a brief look at what you should do to set up an 1800 calorie diet.
Assess That Calorie Intake
The very first thing is to make sure that 1800 calories is in fact how much you should be eating. Most individuals will do best with weight loss eating at a calorie level that’s about 10-12 times their body weight in pounds.
So if you currently weight 150-180 pounds, the 1800 calorie intake range is right for you. If you weigh more than this, you may want to ask yourself if this is too low of a level while if you weigh less, it may be too much.
Remember that in order to lose belly fat successfully you have to consume few enough calories that the body turns to stored body fat as fuel but not so few calories that the metabolism slows down.
Figure Your Protein Intake Out
Next you need to set your protein intake. Most people do best eating at least one gram of protein per pound of body weight and often times you’ll want to bring that up even slightly higher.
Aiming to consume 40% of your daily total calorie intake from protein is a wise decision. To figure out how many grams this equates to simply take the 1800 calorie figure, multiply by 0.4 (40%) which leaves you with 720 calories from protein.
Since there are four calories per gram of protein, this means you’ll want to take in 180 grams total. As you can see this is right in alignment with the gram per pound goal that was mentioned directly above.
Set Your Carbs and Fats
After your protein is set, then you must figure out your carbohydrate and fat intake. While there is no hard and fast rule for how much of each of these you must take in, for best results aim for no less than 15% of your total calorie intake coming from fats, and if you can, aim to have at least 100 grams of carbohydrates per day total.
If you’re consuming quite a few vegetables and a couple of fruits, you’ll find that this fills up quickly.
The reasoning for this level of carbohydrates is because this is how many the brain needs to function properly. If you go below this, you may find yourself feeling slightly unwell.
Remember that carbohydrates also have four calories per gram while fats have nine calories per gram when figuring out how much of each you’ll consume.
So there you have all the steps for setting up an 1800 calorie diet. Remember to constantly monitor how your progress is going once you have set up the diet so you can determine if you should adjust it upwards or downwards based on how well you’re doing at the goal to lose belly fat.