Diets For Teenagers - Effectiveness, Basic Rules

2024 Author: Rachel Wainwright | [email protected]. Last modified: 2023-12-15 07:39

Diets for teens

Overweight in adolescents can appear with improper or excessive nutrition, with an imbalance of hormones. If a child or adolescent is inclined to be overweight, then his nutrition should be under special control of the parents. Various options for teenage weight loss diets are completely harmless to the growing body and absolutely do not affect performance. With the right diet, a teenager will not have to starve or overeat, change his hobbies and habits, lifestyle. The diet for adolescents should be formulated in such a way that new fat cells do not accumulate, and the cell stores are gradually burned off. The diet should be designed around your favorite foods and meals. Then the growing body will quickly get used to the new correct diet. Any type of diet must be combined with regular exercise.

Basic rules of a teenage diet for weight loss

During the teenage diet for weight loss, you must significantly reduce the amount of salt consumed. Fruits, vegetables and berries are best consumed in season. They contain a huge amount of vitamins and nutrients. It is necessary to transfer the child to a teenage diet very gradually. First, you should remove flour and confectionery products, semolina porridge and other high-calorie foods and dishes from his diet. Sugar must be replaced with honey. If you are overweight, take short breaks between meals and small portions. When lowering calories during a diet, remember that the reduction in calories consumed should not be more than 20%. The calorie content of the diet for teenagers 13 years old should be 2,600 calories (for girls) and 3,000 calories (for boys). When playing sports, the calorie content should be increased by 15-20%.

Protein-rich foods should be included in the adolescent diet. The menu must include chicken, eggs, dairy products. The diet should include seafood, since they contain a significant amount of vitamins and valuable minerals. You should not completely transfer the child to low-fat foods, since in adolescence, a certain amount of animal fats is needed to form the body. In the child's diet, plant foods (cereals, raw vegetables, fruits, berries) must be present. Raw vegetables remove excess fluids and toxins from the body, and supply a huge amount of nutrients to the body. You should not give your teenager juices and nectars from the store, as they are low in vitamins and high in sugar.

Don't forget that a good breakfast is the foundation of a healthy body. Lunch soup should only be cooked in vegetable broth. You can add cabbage (cauliflower or plain), broccoli to the soup. There are very few calories in these vegetables, and their benefits are undeniable. All dishes should be spiced and salted less, and salads should be seasoned with olive oil only. During the teenage diet for weight loss, sweets should be replaced with nuts and dried fruits. Instead of white bread and muffins, it is recommended to give your child wholemeal bread. It is advisable to replace pork with chicken or rabbit.

Once a week, you can pamper your child with ice cream or another treat. Healthy micronutrients and vitamins can be added to a teenage diet with multivitamin supplements.

During the Teenage Diet, evening meals are allowed. Diets for 13 year olds differ significantly from the 16 and 17 year olds. At a later age, fasting days can be arranged once a week, and the diet can be expanded with various products (coffee, mushrooms).

Effective diets for teens from 13 to 18 years old

The adolescent slimming diet should focus on increasing protein intake while decreasing carbohydrate intake. The daily diet of a teenager should consist of 20% protein, 30% fat and 50% carbohydrates.

On the first day of the diet in the morning, you need to boil no more than one hundred grams of buckwheat. Give the child a glass of tea with a teaspoon of honey half an hour before a meal. For lunch, invite your child to drink a glass of milk. For lunch, cook a soup based on green peas. Smear a small toast with butter. If you feel hungry, you can boil an egg. For an afternoon snack, give the child a grapefruit or an apple with low-fat yogurt. For dinner, bake potatoes with herbs, garnish the dish with fresh tomato and salad dressing.

On the second day of a teenage diet for weight loss, you can boil oatmeal or rice in milk. Offer your child a cup of tea with a little honey. Expand the second breakfast with an apple and yogurt. For lunch, you can cook borscht without meat. It is recommended to boil the meat separately (no more than 150 grams). For an afternoon snack, offer the child a glass of low-fat kefir. You can boil any vegetables for dinner.

On the third day of the adolescent diet, for the first breakfast, cook spaghetti with butter and add tomatoes. For lunch, give the teenager a glass of milk with toast topped with cheese. For lunch, boil a little lean meat, cut the vinaigrette. For an afternoon snack, it is allowed to give the child a small amount of any nuts. For dinner, it is advisable to bake sea fish in the oven, and add fresh tomatoes and cucumbers to it as a side dish.

During fasting days, sweets are completely eliminated from the diet, protein intake is increased to 100 grams per day, and fat intake is lowered to 30 grams per day.

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