Healthy diets for teenage girls designed specifically for teens with their lifestyle.
Sedentary lifestyle and unbalanced diet lead to overweight in teens. This problem has already begun to alarm many doctors because according to statistics more than 50% of children aged 14 years have health problems, the cause of which is excess kilograms. They exert an active load on the body, which causes disruption of the internal organs and systems, spinal curvature and a decrease in the immune system, which, as a rule, leads to various diseases.
Such a problem as overweight in children in 14 years should not be left without parents’ attention. It requires a solution and will help in this particular diet for adolescents, which for many years was developed by dietitian doctors.
But it should be noted immediately that you, as parents, need to talk with your child about the consequences of overweight and that a balanced diet will only benefit them, while you need to cause them to lose weight, and not just you to please.
After all, even if at home they will eat according to all dietary rules, then outside of it, for example, at school, you can not trace that there is your child. And, as a rule, it will again be various fast foods, chips, soda, etc., which not only have a terrible effect on the stomach but contribute to the deposition of fat cells and all your labors will be in vain because the weight will not go away.
The diet for teenagers 14 years has two options: a diet for boys and a diet for girls. Their menu is entirely different because, for the healthy development of the growing body, the girl needs to use 2500 calories per day, and the boy – 3000 kcal.
Find out more about the diet for teenagers; you can see from the following video:
In this case, girls at this age there are significant changes in the body – they become “adults.” More than 70% of girls in 14 years already have menstruation, and in 30% the body begins to prepare for this “event” actively. Therefore, it is essential not to break this natural process and provide a small female body with all the vital microelements necessary.
Features of diets for teenage girls to lose weight
The most important thing in a diet for weight loss for teenagers is a balanced diet, in which the primary emphasis should be made on foods with high protein and carbohydrate content. Carbohydrates are necessary for replenishment of energy reserves, and proteins for healthy muscle growth.
The daily requirement of the body in proteins is 50%, in carbohydrates 30%. The remaining 20% should occupy fats. They can not be wholly excluded from the ration of the child, because they are also necessary for the human body, especially at the time of accelerated growth.
An effective diet for teenage girls 14 years ideally looks like this:
Those carbohydrates that are consumed at breakfast will be converted into energy, and during the day it is wasted by the body. While the proteins that are absorbed at dinner, until the evening meal, will not allow the child to feel hungry, as their stomach digests for a long time.
Healthy diet for teenage girl: what foods are banned?
Like any diet, the diet for teenage girls 14 years completely excludes from the menu:
- Bakery products made from flour of higher grades;
- Fast food;
- Ffatty and fried foods;
- Milk and dairy products with a high percentage of fat content;
- Semi-finished products;
- Carbonated products;
- Different kinds of nuts;
- Sauces (mayonnaise, ketchup, garlic, etc.).
These foods are high-calorie, so their use during weight loss is not desirable. But there is one small exception – chocolate. In the day you can eat 25 g dark chocolate. Milk and white chocolate are not allowed.
Diets for teenage girls: what products are allowed?
The list of products allowed for use at the time of weight loss is quite extensive. These include:
- lean meat;
- macaroni products from durum wheat;
- cereals and legumes (except lentils);
- fruit (except grapes);
- vegetables (except potatoes);
- olive oil;
- Dairy and dairy products with low-fat content;
- freshly squeezed juices and compotes;
- green tea.
Agree, the list is rather significant. These products are quite enough to diversify the teenage menu at the time of transition to a balanced weight loss diet.
As mentioned earlier, the daily norm of teenage girls is 2500 kcal. However, it should be noted that if a child is engaged in any sport, then his daily need for calories increases by 20%.
This moment is critical, because, during sports, our body spends a lot of energy, so this 20 % should be foods with high carbohydrate content. In this case, doctors-nutritionists are recommended to place one carbohydrate breakfast, do two.
All dishes should either be baked or cooked for a couple. Products cannot be fried and add a variety of spices. Olive oil, which is included in the list of allowed products, should not be consumed more than two tablespoons per day. It is usually used for dressing vegetable salads. Although here, dietitians recommend replacing it with natural yogurt.
Sample menu for a teenage girl
We have compiled for you an approximate diet menu for a teenage girl, so you understand roughly how your child should eat.
The amount of servings depends on how many times a day a teenager eats. If this happens 3 – 4 times a day, then the serving volume should be average, that is, 200 – 250 g, if the food intake is more prolonged, for example, 5 – 6, then it is necessary to reduce the serving volume, but within reason. For calculation, you can use a simple scheme, the daily need for calories divided by the number of meals. This is what the portion volume will come from.
The main rule is that the latest meal should take place 2 hours before bedtime.
So, the menu for a slimming teen looks like this:
- завтрак can consist of oatmeal with added fruit or omelet with tomatoes and bell pepper, steamed. Also in it, you can include one banana and one glass of yogurt or fat-free drinking yogurt;
- Lunch must necessarily include either lean meat or fish. In this case, they can either be boiled, baked or cooked steamed. Vegetable salad dressed with olive oil or natural yogurt (carrots, beets, cabbage, cucumbers, tomatoes, and radishes are very useful at this age). Also, you can include in lunch one a mug of green tea with lemon or compote and a small piece of dark chocolate;
- For dinner, it is recommended to eat only vegetables, fruits, and low-fat cottage cheese. You can drink kefir and drinking yogurt.
You can not sharply limit the adolescent’s eating habits. Any changes in the diet, a sharp rejection of your favorite dishes can lead to a depressed state and excessive aggression to the surrounding people, which can negatively affect the learning and communication of the adolescent with peers.
Therefore, it is vital to psychologically adjust the child and support in this difficult period for him. You need to gradually “remove” from his diet unhealthy food, and you will see how the weight will slowly leave.
Find out about the history of a teenage girl who lost more than 10 kg weight, you can learn from the following video:
Reviews about a diet for teens 14 years
Read about this diet and wanted to try. At home, my mother and grandmother try to feed me very much and do not allow any diets, and such questions do not arise. I try to eat less than any chips and chocolates, gradually grow thin
I’m 15, but I’m full. At school, no one offends, but I myself am uncomfortable. We talked with my mother, decided to lose weight together. She is on the diet Dyukana, and I’m on a diet for teenagers 14 years. My height is 156, and I weigh 64 kg. But this is the initial one. For 3 weeks, I lost weight by 5 kg, now I weigh 59. I became more confident in myself, go to school with pleasure, began to communicate with a guy who I like. During the diet, I did not feel hunger, the food was delicious and varied. The main thing is useful. During this time, I have lost the habit of chips and crackers, now I will not gain weight from them. In a month I will repeat this diet again 🙂
Sister tried a diet for teenage girls, especially not starving, she managed to lose four pounds in three weeks. I liked its result, here, I want to try myself – I’m 15 years old, and weight is 70 kg (((
My daughter is fond of all these diets, although, in my opinion, she does not need to lose weight either. I’m printing this diet – it seems like the right food, I will not be so worried about it.
My daughter also decided to lose weight, I supported her and together I chose a diet for teenage girls. I studied the information, read the testimonials and recommendations, consulted the doctor, and so my Lena has been dieting for a month, and now she’s getting negative minus 3 kg. I think this is a good result, yet the daughter will feel more confident if she drops a few more pounds.
After the application of hormonal drugs, appointed by the doctor, scored 12 kg. since before problems with excess weight I did not feel, I was looking for a diet for a long time, I ran around all endocrinologists. On the Internet I came across a food for teenage girls, after getting acquainted with the list of allowed products, I realized that it suited me and after two weeks minus 3 kg, but I will not stop since I still need to throw off 8 kg
The effect is: the sister lost weight on 4 kg, is very pleased with the result and plans to continue in the same spirit. Waiting for the summer, when you can eat more fresh (and cheap) vegetables.