Tips and Substitutions for 1800 Calorie Diet

You can substitute any of the items on this diet. Just pick any other food in the same category from the 1800 Calorie Diet Food List. For example, for salmon you can substitute anything from the protein list. For baked potato you can substitute anything from the starchy carb list. For green beans you can substitute anything from the fibrous carb list.

Make sure this is the right amount of calories for you before you start this program.
If you want extra protein at any time you can add extra egg whites to your whole eggs. Scramble the eggs and fry them with some olive oil cooking spray.
Use olive oil cooking spray for frying-it adds very few calories and helps the flavor. The only oil you should ever cook with is olive oil.
Use some soy sauce for flavoring-it adds 2 grams of protein per tablespoon and has only 11 calories.
You have to watch how you choose your foods. It is easy to get cuts of meat that have much more fat and many more calories than what are listed here. It is easy to get cheese that has lots of fat and lots of calories. Sauces can contain a lot of fat and tons of calories. Make sure that what you buy and what you make has similar calories, protein, fat and carbohydrate to what is listed here.
If you haven't tried tofu you can give it a try. It is very good if you fry it. It is very moist so it takes a long time to fry, but be patient. Eventually it gets brown and sort of crunchy. You can keep it in the refrigerator, heat it later in the microwave, and it makes a very good snack.
You are eating protein with each meal. This is to give you the benefit of the heat effect of protein. It will keep your metabolism boosted up.
Take a tablespoon of flax oil every day. This doesn't count towards your daily calories.
Be careful with the drinks. Coffee with cream and sugar is a killer. Fruit juices add a lot of calories and little nutrition. And if you drink more than one can of soda per week you can just about forget ever losing weight. It just won't happen.
Have a treat once or twice per week, but no more. You can have a slice or two of pizza. Or maybe a scoop of ice cream. But you can't have the whole pizza or a gallon of ice cream; if you do you will ruin all of your hard work.
If you want more salad, heap it on. Lettuce is basically green water. You can have all the fibrous carbs you want. Nobody ever got fat eating celery.