1800 Calorie P53 Diet Plan

If you choose this 1800 calorie weight loss plan you will see a more aggressive weight loss as compared to the other P53 Diet plans except for the 1000 calorie diet plan. This plan is a safe weight loss plan. You should plan to lose about 1 to 2 pounds each week. When eating a plant-based diet you will get the required nutrients your body needs. The recipes on this site are all safe and the nutrients your bodies need each day. Make sure that you follow the 20 steps of the P53 Diet. Following the P53 Diet plans will help lower your risks of certain cancers, and other aliments like type 2 diabetes. Remember you can’t expect results if you don’t follow the plan.

• 80% Carbs =  up to 360 grams carbohydrates (Carbs contain 4 calories per gram)

• 10% Fats =  up to 20 grams fats ( Fat contain 9 calories per gram) These fats should come from unsaturated fats.

• 10% Proteins =  45 grams proteins (Protein contain 4 calories per gram) 

• Fiber = 26 grams – Fiber does not contribute to calories, should consume about 14 grams per 1000 calories. 

• Added Sugars = Women <8 grams, Men <10 grams. These are max limits zero is best!

• Sodium = Both men and women <1,200 mg

Vitamins RDA

Vitamin A                                    5,000 IU

Vitamin B1 (Thiamin)                     1.5mg  

Vitamin B2 (Riboflavin)                 1.7mg  

Vitamin B3 (Niacin)                       20mg  

Vitamin B5 (Pantothenic Acid)     10mg  

Vitamin B6                                     2mg

Vitamin B7 (Biotin)                    300mcg 

Vitamin B9 (Folate/Folic Acid)   400mcg 

Vitamin B12                                  6mcg

Vitamin C                                     60mg

Vitamin D                                   400IU

Vitamin E                                    30IU

Vitamin K                                 80mcg

Minerals RDA

Calcium                                      1,000mg

Chloride                                      3,400mg

Chromium                                    120mcg

Copper                                              2mg

Iodine                                          150mcg

Iron                                                 18mg

Magnesium                                   400mg

Manganese                                       2mg

Molybdenum                                 75mcg 

Phosphorus                                1,000mg

Potassium                                  3,500mg

Selenium                                      70mcg

Sodium                                      2,400mg

Zinc                                               15mg

Essential Amino Acids

  1. Leucine – Good sources of Leucine include pumpkin, seaweed, peas, sesame seeds, watercress, kidney beans, turnip greens, and legumes.
  2. Isoleucine – This amino acid can be derived from soy, cashew, rye, lentils, beans, cabbage, hemp seeds, spinach, chia seeds, and pumpkin.
  3. Methionine – Plant-based sources for vegans include hemp seeds, chia seeds, oats, seaweed, legumes, onions, raisins, cacao, wheat, figs, and Brazil nuts.
  4. Phenylalanine – Foods with a rich amount of this amino acid are seaweed, spirulina, beans, pumpkin, peanuts, quinoa, raisins, leafy greens, olives, figs, and berries.
  5. Threonine – Excellent sources of threonine include leafy greens, watercress, hemp seeds, chia seeds, quinoa, figs, avocados, raisins, sunflower butter, soybeans, almonds, and wheat.
  6. Tryptophan – Protein sources that are vegan-friendly include leafy greens, beans, lentils, peas, quinoa, beats, asparagus, soybeans, pumpkin, parsley, spinach, carrots, chia seeds, peppers, winter squash, and even fruits.
  7. Lysine – This amino acid could be found from spirulina, hemp seeds, parsley, avocados, lentils, legumes, chickpeas, watercress, and beans.
  8. Histidine – Excellent plant-based sources of histidine are legumes, cantaloupe, wheat, rye, chia seeds, seaweed, buckwheat, cauliflower, and corn.
  9. Valine – Foods that have a high content of Valine are spinach, broccoli, soy, peanuts, blueberries, figs, cranberries, oranges, avocados, and apricots.
  10. Arginine – (Conditional Amino Acid) Arginine is a conditional amino acid but our bodies need more of this amino acid. Good sources are pumpkin seeds, pistachio nuts, peanuts, soybeans spirulina, chickpeas and lentils.

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