Diet for adolescent girls: the main rules of losing weight
Sedentary lifestyle and unbalanced diet lead to overweight in adolescents. This problem has already begun to alarm many doctors, because according to statistics, more than 50% of children at the age of 14 have health problems caused by extra pounds. They exert a strong load on the body, which causes disruption of the internal organs and systems, a spinal curvature and a decrease in the immune system, which, as a rule, leads to frequent catarrhal diseases.
Such a problem as overweight in children at age 14 should not be left without parents’ attention. It requires a solution and will help in this special 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 bad 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.
A diet for teenagers of 14 years has two options: a diet for boys and a diet for girls. Their diet is completely different, because for the normal development of the growing body, the girl needs 2500 calories a day, and the boy 3000 kcal.
Features of fast diet for girls 14 years old
The most important thing in a diet for weight loss for teenagers is a balanced diet, in which the main emphasis should be made on foods with high protein and carbohydrate content. Carbohydrates are necessary for replenishment of energy reserves, and proteins for normal muscle growth.
The daily requirement of the adolescent organism in proteins is 50%, in carbohydrates – 30%. The remaining 20% should occupy fats. They can not be completely 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 old ideally looks like this:
- breakfast – carbohydrate food;
- dinner – protein food;
- dinner – low-calorie food.
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 consumed at dinner, until the evening meal, will not allow the child to feel hungry, as their stomach digests for a long time.
Diet for teenage girls: what foods are banned?
Like any diet, the diet for teenage girls 14 years completely excludes from the diet:
- Bakery products made from flour of higher grades;
- fast food;
- fatty 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 of dark chocolate. Milk and white chocolate is not allowed.
Diet for teenage girls: what products are allowed?
The list of products allowed for use at the time of weight loss is quite large. 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 big. These products are quite enough to diversify the teenage menu at the time of transition to a balanced diet.
As already mentioned earlier, the daily norm of teenage girls is 2500 kcal. However, it is worth noting that if a child is engaged in any sport, then his daily need for calories is increased by 20%.
This moment is very important, because during sports, our body spends a lot of energy, so these 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 can not 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 2 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 14 years old
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 to 4 times a day, then the serving volume should be average, that is 200-250 g, if there are more meals, for example, 5-6, then it is necessary to reduce the portion 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:
- breakfast can consist of oatmeal with added fruit or omelette with tomatoes and Bulgarian pepper, steamed. Also, it can include 1 banana and 1 cup kefir or low-fat drinking yogurt;
- dinner 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 yoghurt (carrots, beets, cabbage, cucumbers, tomatoes and radishes are very useful at this age). You can also include in the dinner 1 cup 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 very important to psychologically adjust the child and support in this difficult period for him. You need to gradually “remove” from his diet harmful food, and you will see how the weight will gradually leave.