1800 Calorie ADA Diet

Diabetics who wish to lose weight or maintain weight loss may be prescribed the 1800 calorie ADA diet by their personal physician.

What Is the ADA Diet?

The 1800 calorie ADA diet is a diet set forth by the American Diabetes Association that can help diabetics control blood glucose levels by eating healthy foods with minimal impact on blood sugar.

ADA Recommendations

• Eat two to four servings of fresh fruit each day. Select fruits in all colors for optimal nutrition. A serving size is a small piece of fruit, or about 1/3 cup of sliced fruit.
• Eat three to five servings of non-starchy vegetables each day. What are starchy vegetables? Peas, corn and tubers are all starchy vegetables, to name a few. Choose vegetables in a variety of colors for optimal nutrition. The best choices are either fresh vegetables or frozen vegetables without added fat or sugar.
• Eat six servings per day of whole grains, legumes or starchy vegetables. According to the ADA, there is some controversy over whether the foods in this category have a negative impact on blood sugar. Because of this, the ADA recommends that you discuss this group with your doctor. If you do eat grains, legumes and starches as part of your 1800 calorie ADA diet, make sure that they count nutritionally. The ADA recommends whole grains over processed grains like white flour. The ADA makes the following recommendations for your best choices in grains, beans and starchy vegetables:
  • Quinoa
  • Bulgur
  • Brown rice
  • Popcorn
  • Wild rice
  • Buckwheat
  • Parsnip
  • Sweet potato
  • Pumpkin
  • Squash
  • Dried lentils, pinto beans or black beans
  • Fat-free refried beans
• Eat two to three servings of protein. Your protein intake should include fish a few times per week, as well as lean meats such as skinless chicken breast and pork tenderloin. According to the ADA, about ¼ of the food on your plate should come from some type of a lean protein.
• Eat two to three servings of non-fat dairy, such as skim milk or fat-free yogurt. A serving of dairy is about one cup of skim milk, or 2/3 cup of fat-free yogurt.
• Drink water and calorie-free diet drinks instead of juice or sweetened soft drinks.
• Avoid trans-fats and saturated fats.
• Cut back on snacks such as crackers, pretzels and potato chips.

Counting Calories on the 1800 ADA Diet Plan

The most effective way to count calories is to read labels and record your calorie intake. Try to eat right around 1800 calories most days.

Portion size is one of the biggest issues that derails people on a calorie-restricted diet. A digital kitchen scale can help measure food portions and monitor serving sizes.

Calorie counters also help. There are a number of calorie logging computer programs, such as Fit Day that allow you to record the food you eat and its serving size. The program will then tell you the calories and nutritional breakdown.

Tricks of Successful Dieters

1800 calorie per day diets will allow most dieters to lose weight in a safe and controlled manner. Some people may require fewer calories or more calories in order to keep losing weight at a safe pace of one to two pounds per week. Here are some diet tricks for successful weight loss:

• It’s easy to trick yourself into believing that you have eaten fewer calories than you actually have. Log every bite of food that goes into your mouth, even if it is just a finger full of frosting, a sip of non-diet coke or a handful of potato chips. Those calories add up quickly.
• Your doctor may ask you to include foods that lower your blood sugar as a regular part of your diet. There is some evidence that eating foods with a lower glycemic index not only support lowered blood sugar, but can also support healthy weight loss.
• Exercise regularly in order to maximize your results. After checking with your doctor, starting an exercise program in conjunction with your healthy diet can help you lose weight and control your blood sugar.
• Plan your meals before you do your grocery shopping. Make a list, and then stick to the list. This helps you to bring home healthful foods to avoid having foods in the house that tempt you away from your plan.
• Have plenty of snacks on hand that fit into your food plan and that you enjoy so that you don’t eat off plan when you get a snack attack.
• Educate yourself about the effects of foods on blood sugar. The knowledge of how these foods affect your health may help you to make wiser choices.

By working with your doctor and making healthy food choices, you will be well on your way to managing your diabetes and losing weight..

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