Weight Loss Diets For Teens

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Weight loss diets for teens

In our time, the problem of excess weight is quite relevant. Not only adults, but also teenagers suffer from extra pounds. Eating instant food, chips, crackers and other unhealthy foods does not promote proper metabolism and can lead to the accumulation of body fat. In this case, special teenage diets can be used, but they will bring a positive effect without damage to health only if the diet is correct and as balanced as possible.

A teenage menu should definitely include vegetable soups. Among cereals, it is best to give preference to oatmeal and buckwheat. Protein bread is recommended - it is characterized by fewer calories and lasts longer in the stomach, thereby satisfying the feeling of hunger. You can also include seafood in the diet, containing many valuable minerals and vitamin B. The use of milk, low-fat cottage cheese, kefir, eggs and low-fat cheese is encouraged. But fried foods should be excluded from the menu.

Content:

• Diet for teenagers 15 years old
• Diet for teenagers 17 years old
• Diet menu for teens
• Weekly diet for teens

An evening meal for a 13-year-old adolescent diet should take place no later than two hours before bedtime. With such a food system, you should not arrange fasting days, which can be used for diets at a later age. The diet of young children should not be too strict. When reducing the daily calorie content, it should be borne in mind that it should not exceed 20% of the physiological norm. If the child goes in for sports, then the calorie content should be increased.

It is important to remember that breakfast is the most important meal of the day. A proper breakfast is one of the main components of a healthy lifestyle. The calories that enter the body during the morning meal are consumed throughout the day. It is recommended to replace ordinary cabbage with broccoli and brussels sprouts - they contain many useful elements. It is recommended to eat boiled meat, and the amount of salt used should be significantly reduced. You can use olive oil as a salad dressing.

The use of adult diets, characterized by a limited diet and insufficient amount of vitamins, is unacceptable in adolescence. In the presence of obesity or other health problems, the calorie content of the diet is determined by a qualified doctor. Only a professional nutritionist will help you create an accurate menu for a teenager.

Diet for teenagers 15 years old

Overweight in adolescence can be associated with a variety of causes. As a result, the child must first be shown to the doctor, and then the necessary changes must be made to the diet. The specialist will correctly determine the cause of the excess weight gain and determine the optimal nutrition. Often, the cause of the problem is a lack of adequate physical activity, an irregular daily routine, eating dry food, spending a long time at the computer or eating fast food.

Children during the period of active growth need a large amount of useful nutrients, therefore, the use of hungry fasting days and strict diets, characterized by a sharp restriction of the diet, is prohibited. The weight of the child can be normalized by following certain principles. First of all, it is worth limiting flour products and all kinds of sweets on the menu - especially for carbonated sweet drinks and various synthetic products.

The diet for a fifteen year old teenager should include a sufficient amount of useful elements and be balanced. The use of seafood, fish, cottage cheese, fresh vegetables and fruits is encouraged. The last meal should be taken several hours before bedtime. If the feeling of hunger becomes excessive, you can eat a small sour apple or drink a glass of tea with a little honey. It is recommended to drink freshly squeezed juices, and it is better to refuse from store-bought fruit drinks - they contain a lot of sugar.

Do not skip breakfast, as it is one of the most important meals and the calories from it are burned during the day. Instead of sweet and flour products, it is allowed to eat nuts and dried fruits. It is advisable to steam the meat. The menu for each teenager can be compiled individually, taking into account his gastronomic preferences - a professional nutritionist will help with this. Medical advice should be obtained before starting any diet.

Diet for teenagers 17 years old

The diet of an overweight teenager should be aimed at stopping the process of fat formation and eliminating existing fat. For these purposes, diets for adults cannot be used, since they contain excessive restrictions and can cause significant harm to a fragile body. The essence of many teenage diets is to gradually reduce the calorie content of food. Meals should be in small portions, but often. It is recommended to remove foods high in carbohydrates from your menu.

This list includes flour products and bread, various confectionery products, canned juices, a variety of jams and marmalades. Among other things, the menu must have a sufficient amount of protein. The use of lean meat, fish, cottage cheese is encouraged. Also, in the menu of a 17-year-old teenager, the presence of fruits and vegetables is mandatory. Vegetables are rich in fiber, which removes harmful substances from the body and creates a feeling of fullness. Cabbage, greens, tomatoes, carrots, zucchini are well suited.

In winter, cabbage (sauerkraut), which has vitamin C, is extremely useful. It should be remembered that an exceptionally balanced diet containing all the necessary substances will give the desired result. In the absence of medical contraindications, in addition to proper nutrition, moderate physical activity is recommended.

Diet menu for teens

Sample menu for teenagers:

Breakfast - a soft-boiled egg, tomato, weak coffee or tea, a few toasts with cheese and butter.

Second breakfast - an apple with yogurt (low fat).

Lunch - vegetable salad (dressing with a teaspoon of olive oil and lemon juice), spaghetti - 200 g.

Afternoon snack - low-fat kefir, cauliflower or boiled carrots.

Dinner - tomato juice, fish baked with tomato and herbs.

Examples of breakfast dishes are buckwheat porridge with veal, nuts, rice and cottage cheese casserole, omelet, apple, banana. From drinks - kefir, milk, weak coffee, tea.

Examples for lunch - stewed cabbage, baked potatoes, boiled beef, lean borscht, stewed vegetables with cutlets, chicken. Drinks - juice, tea.

Examples for dinner - liver pate with tomato and bread, vegetable salad with ham, fish fillet baked in foil, cottage cheese with dried apricots and sour cream. Drinks - tomato juice, milk, herbal tea with honey.

The final menu is best prepared with the help of a qualified nutritionist. The diet is subject to change due to medical advice.

Weekly diet for teens

Approximate diet option

Days of the week	Meal time	Name of dishes
Monday	Breakfast	Cottage cheese (medium fat content) with fruit - 150 g, tea with milk, protein omelet
	Dinner	Chicken cutlet - 150 g, broccoli soup, a glass of vegetable juice
	Afternoon snack	Fruit juice and cheese sandwich
	Dinner	Onion, corn and cucumber salad, boiled fish - 120 g
Tuesday	Breakfast	Herbal tea, buckwheat with veal goulash
	Dinner	Stewed cabbage, vegetarian cabbage soup, dried fruit compote, cucumber
	Afternoon snack	Yogurt with fruit salad
	Dinner	Tea, oatmeal with milk
Wednesday	Breakfast	Green tea, a few tomatoes, a couple of sandwiches with lettuce and meat (boiled)
	Dinner	Boiled chicken leg with chicken noodles, vegetable juice, carrot and cabbage salad
	Afternoon snack	Tea with honey, boiled eggs
	Dinner	Milk, cottage cheese casserole with pear
Thursday	Breakfast	Vegetables with stewed chicken breast, weak coffee
	Dinner	Tomato juice, mashed potatoes, mushroom soup
	Afternoon snack	Yoghurt roll
	Dinner	Tea, toast with cheese, buckwheat porridge with milk
Friday	Breakfast	Kefir, cottage cheese casserole with fruit
	Dinner	Carrot juice, boiled fish, kharcho soup
	Afternoon snack	Low-fat yogurt
	Dinner	Tea with honey, oatmeal porridge
Saturday	Breakfast	Coffee, salad with tomatoes and cucumbers, vegetable pilaf
	Dinner	Dried fruit compote, beef goulash, vegetarian borscht
	Afternoon snack	About 150 g of cottage cheese
	Dinner	Boiled soft-boiled egg, salad with tomato and sweet corn, herbal tea
Sunday	Breakfast	Vegetables with stewed chicken breast, weak coffee
	Dinner	Tomato juice, mashed potatoes, mushroom soup
	Afternoon snack	Yoghurt roll
	Dinner	Buckwheat porridge, tea, cheese

The menu can be adjusted and supplemented according to medical indications or the advice of nutritionists.

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).