Diets for teens for weight loss: features of building a diet, menu options

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

Remember yourself as a teenager. What was on your mind then? Adventures, search for pirate treasure, wooden guns and homemade swords, battles in the yard until dark. Today, the life of a modern teenager has become noticeably more boring. He spends more and more time at the computer, which affects his he alth and metabolism. Increasingly, parents are turning to doctors with the problem of excess weight in their growing child. But this is at best. Usually, imitating adults, teenagers simply go on a diet. Girls are especially guilty of this. But at such a young age, drastic measures lead to poor results.

Why regular diets don't work

Let's put the term "ordinary" in quotation marks. Today it is not difficult to find a huge number of diets that are very harmful even for an adult. Most of them offer a severe fat restriction orcarbohydrates and diets are unbalanced.

As a diet for a teenager, they are doubly unsuitable. This is due to the fact that a growing organism needs a different set of nutrients than an adult. If a child spends day after day on green salad and kefir, then very soon he will have to be admitted to the hospital due to problems with the spine, muscle atrophy and other he alth problems.

What you need to know

Now the body is actively growing. The body is rapidly acquiring adult forms. Therefore, a diet for teenagers should be compiled only by a competent specialist, and only if it is really needed. If you have decided to lose weight, you can be praised for your presence of mind, but you should not take an adult diet as a basis. It will not only not help, but also seriously harm. And instead of the charming image that you have in your imagination, you will get something from horror films. When the plan is completed, the body will be deprived of the substances it needs. Of course, it will rebuild pretty quickly, but it remains to be seen if you like this look.

Diet - "no", exercise - "yes"

When choosing a diet for a teenager, you must remember that most at this age are unhappy with their figures. Some are worried about bulging tummies, others - sides or buttocks. Doctors emphasize that at this age, individual parts of the body develop at different rates. As a result, you can have a beautiful figure with ridiculously protruding individual parts.

Until the age of 16, this is normal, so a specialist should select a diet for teenagers, assessing the amount of fat mass in the body. If the excess is observed only on the stomach, and everything is in order with the rest of the body, then this should be corrected with exercise, not diet. If you try to lose weight, having local problems, then you will ensure that the thin parts will look dystrophic. At the same time, those areas that efforts were directed to combat will continue to be highlighted.

Guidelines

Diet for teenagers 14 years old is a complete and balanced diet. No hunger strike, apples and yogurt. It is necessary to lose weight smoothly, without endangering the entire body. That is, the nutrition system should be aimed at inhibiting the appearance of fat and its deposits. Then the growing body will gradually spend what has already accumulated in problem areas.

Most diets are aimed at quick results. That is, by reducing the caloric content of the diet, fat reserves are destroyed. But when choosing a diet for teenagers of 14 years old, it must be taken into account that the body is still being formed, it needs a certain amount of fats, proteins and carbohydrates every day. Therefore, the diet is based on the principles of a complete and balanced diet with fractional meals at regular intervals.

What can be limited

The main culprit for excess weight is carbohydrates. And, of course, they do not enter the diet from whole grain bread and buckwheat porridge, but along with soda and bars. Exactlythe diet should be aimed at limiting them. To lose weight, a teenager usually only needs to slightly adjust the diet.

It is recommended to temporarily exclude white bread and pastries, sweets and condensed milk, confectionery and store juices from the menu. This also includes chips and crackers, sweet drinks. All this does not give any benefit to the body, but with physical inactivity it contributes to rapid weight gain.

The basis of the diet

An effective diet for a teenager should be a balanced diet. First of all, it is necessary to optimize it for the content of protein products. Every day, the menu should include foods such as lean meat and milk, fish and cottage cheese, cheese and butter.

It is very important to pay attention to the sufficient consumption of fruits and vegetables. This is the basis of the diet for teenagers, because they include vitamins and minerals, fiber and pectin. As a result, the body becomes saturated faster. In addition, due to the sufficient consumption of vegetables and fruits, bowel function is normalized. This means that all waste and toxins will be flushed out of the body.

Basic Diet Principles

What should be the best diet for teenagers? Effective, simple, not too expensive, balanced and justified. If excess weight exists only in the imagination of the child himself, then it is best to go with him to an appointment with a nutritionist so that he can help him figure it out. If it is decided that there is a need to lose some weight, you should adhere to the following rules:

• Adjusting your diet will not be effective without exercise. Therefore, it is imperative to enroll a teenager in a sports section.
• During any diet, a teenager should receive the necessary amount of vitamins and minerals.
• It is imperative to keep vegetable and meat broth soups in your diet.
• Porridge, on the contrary, can only be eaten for breakfast and in small quantities.
• Seafood is a treasure trove of nutrients and contains virtually no fat.
• Products need to be boiled, stewed or baked.

And of course, the whole family will have to transfer to the selected diet. If a mother bakes pancakes or belyashi, then you are unlikely to persuade a teenager to be content with soup. Therefore, try to switch to a he althy diet all together.

Norm of weight and height

At 14, girls should weigh an average of 48 to 50 kg. For boys, the average figures are 42-56 kg. By the age of 16, the situation is a little different. Now for girls, the upper limit is 61 kg, and for boys it is already 70. Of course, these are average figures, which may well differ from yours. If the difference is no more than 1-2 kg, there is nothing to worry about. Otherwise, you need to calculate the body mass index. If it is equal to 20-25, then everything is fine. But if the value is greater, then you need to adjust the diet.

The easy diet for teens includes the following restrictions:

• Need to reduce food intake by a fifth.
• Remove unhe althy foods and increase physical activity.
• Parents should stopforce the child to finish eating when he has already eaten. This is how wrong eating behavior is formed.
• Dinner must be arranged no later than 18 hours.
• Drink a glass of water 30 minutes before meals.
• You need to eat fractionally, 5-6 times a day, in small portions.
• The portion size of afternoon tea and dinner combined should not exceed what the child ate at lunch.

Diet for four weeks

The diet menu for teenagers has been developed taking into account the practice of nutritionists, which allows us to talk about the safety of its use. This diet is well balanced and provides the body with the necessary amount of nutrients, trace elements and vitamins. There are two types of menus for each week. They can be interchanged. It is not difficult to organize such a diet for a teenager at home. If followed correctly, you can lose up to 7 kg in 4 weeks.

First week

Usually it is the most difficult, because the body is used to getting a lot of sweets, s alt and spices. But soon he will be reorganized into a he althy diet.

• For breakfast, you can have a couple of toasts and boiled meat with fresh cucumber. Or buckwheat porridge with chicken fillet.
• Second breakfast - bread and butter, egg and apple. Or 2 eggs and a cheese sandwich.
• Lunch. Borscht, boiled egg, baked potatoes and vegetable salad. The second option is buckwheat soup with mushrooms, 2 soft-boiled eggs.
• Snack. Kefir with crackers (homemade!) or fruit with cookies.
• Dinner. Chickenfillet or 50 g of hard cheese with yogurt.

At first glance, sticking to such a diet can be difficult. Especially if a diet is being considered for a teenage boy who is used to carrying buns and cookies all the time. But in reality, everything is not so difficult. For snacks in the kitchen, you need to leave dried fruits, apples and oranges. Then the right habit will be formed.

Second week

The first test is over, now you need to fix the result. This will take three more weeks. The main thing - do not plan a diet on the eve of major holidays, that is, the New Year or birthday.

• Breakfast. A glass of milk with honey or rye bread with honey.
• Second breakfast. Two brown bread sandwiches with cheese or one with butter and an egg.
• Lunch. Vegetable soup and stewed vegetables, a couple of apples. The second option is mushroom soup and meat cutlet, vegetable salad.
• Snack. Fruit, biscuit or dry bread.
• Dinner. Bread with fish and an apple or a glass of milk with crackers and 150 g of cottage cheese.

You can supplement the diet with boiled and raw vegetables. As a snack, low-fat sour milk is allowed, as well as fruits (except bananas and grapes).

Third week

Halfway done already. Usually those who hold on all this time reach the final. A diet for a teenage girl can be the first test of willpower. At this stage, you can allow yourself one reward. At the end of the second week, choose any product, it can be ice cream orcake. It can be eaten in the morning for breakfast. This can be repeated in a week.

• Breakfast. A glass of tea with milk and brown bread with honey or natural fruit juice with bread.
• Second breakfast. Black bread with boiled meat and two tomatoes or bread with butter and cheese.
• Lunch. Borscht and boiled fish, boiled potatoes and green salad. Or vegetable soup with meat patty and carrot salad.
• Snack. Kefir with crackers or fruit with cookies.
• Dinner. Cheese with bread or bread with jam and kefir.

Last week

Most of the way behind, and the diet has already become habitual. The last week won't be too hard either:

• Breakfast. 150 g cottage cheese with honey and egg or buckwheat with veal.
• Second breakfast. Big apple or yogurt.
• Lunch. Vegetable soup with peas and 150 g of meat or baked fish and coleslaw.
• Snack. Vegetable juice, cheese sandwich or apple biscuit.
• Dinner. Piece of fish and green salad or yogurt and cottage cheese casserole.

The Universal Diet

It is suitable for both boys and girls. Daily calorie intake should be reduced by no more than 20%. This means that girls will need 2500 kcal, and boys - 3000 kcal. The rest of the system leaves you plenty of room to diversify your child's table.

• For breakfast you can make croutons with cheese, egg or scrambled eggs, cottage cheese casserole with fruit, buckwheatporridge. You can diversify the menu with cucumbers and tomatoes, milk or kefir.
• Second breakfast includes a light snack of fruit or yogurt.
• Lunch is the main meal, which should consist of three courses. This is vegetable soup, steamed vegetables with porridge and vegetable salad.
• A glass of kefir is suitable for an afternoon snack.
• For dinner, cook fish with vegetables, cottage cheese with dried fruits and sour cream, and a vegetable salad with meat.

For a month of such a diet, you can get rid of 3-5 kg. This will be a very noticeable result, classmates will immediately begin to note this fact. And parents will have to prepare money for new clothes. Loose trousers and jeans will definitely not add attractiveness. Such a diet is balanced and does not require the introduction of additional vitamin-mineral complexes. But if a more strict diet has to be chosen by a doctor, in this case their use becomes mandatory.

Vacations are not just for relaxation

In three months you can thoroughly change your appearance without harm to he alth. Therefore, if you need to lose a few pounds, then the holidays will be the perfect time for this. Summer diets for teenagers are mostly diet optimization, supplementing it with fruits and vegetables. These products should almost completely replace chips and caramels, spaghetti and cakes. Then the result will not keep you waiting. Other than that, you don't even have to change your diet. And, of course, summer is a time for active games. The more you swim, walk and play, the better the process will go.weight loss.

Memo to parents

If you see that a teenager is addicted to diets, begins to refuse food and obsessed with weight loss, then you need to pay close attention to this. Now he will not be able to adequately assess his own body, and even more so to make the right diet. Therefore, most often such actions will harm the young body.

Your attention and participation is important. Visit a nutritionist together, calculate BMI, make a new diet and help your teenager stick to it with your example. Indeed, at the age of 14, the refusal of cookies and pies still looks like real heroism.