The lure of fast food, a huge selection of cakes and chocolate products - face it, not every adult can stand as a teenager even more. Therefore, more and more problems with excess weights begin to appear as early as puberty. The diet for teenagers should be fairly balanced, taking into account health status, lifestyle and needs. Create proper food system will help experts, nutritionists, or parents who will approach this matter responsibly and carefully.

During the period of growing up, some teenagers begin to notice that their shapes are far from the model standards that are shown on the covers of glossy magazines .  To lose weight, they stop eating, which leads to various diseases .  First of all it is important to understand whether to actually lose a few kilos or is it just a whim and adolescent self-doubt .  If the body still requires adjustment diet, the approach you need to take this step with caution .  The body at the age of twelve to seventeen years, still not fully grown so rigid diet can lead to different hormonal and gastrointestinal diseases .  Therefore, it is desirable to consult a specialist - a nutritionist after studying the structure of the individual, needs and inclinations to various diseases will have a complete picture of the patient and will be able to assign it the diet that will be more effective and less painful for the body .

How to make your own diet

Sixteen year olds can try to think through diet alone with his parents. It should be remembered that to cut your calorie intake by more than 20% is undesirable. The daily diet should include 50% carbohydrates, 30% fat and 20% protein. Diet for girls need to make so that the daily amount of calorie content of the product is about 2600 kcal. The body boys should receive no less than 2750 kcal per day. If a teenager goes in for sports, it is necessary to increase the caloric content of above 20%. By unloading days should be approached with caution. Up to sixteen years, nutritionists do not recommend them to organize. After that age is only allowed one day a week to cleanse the body. Daily diet should include lean meats and vegetables without a garnish in any quantity.

Teenage food in order to weight loss involves the following products:

• Vegetable soups.
• Kashi, including greater preference is given to buckwheat and oatmeal.
• Bread is better to use protein as it stays in the stomach longer and, consequently, the feeling of hunger comes later.
• Seafood, as in any diet for adults, an essential part of the diet, as they are rich in vitamins and minerals.
• Dairy products, including milk, yogurt, low-fat yogurt, cheese is also allowed in the teenage diet.
• Juices desirable to do on their own, as well as those that are sold in the store, contain large amounts of sugar. If this is not possible, you can replace them with fruit tea.

Tips for self-preparation of the diet:

• In winter, fresh vegetables and fruit can be replaced if necessary pickled or frozen.
• Food is best to cook, bake, stew or steamed. From fried foods should be categorically refused.
• Soups - a mandatory part of the diet. They are useful in that at their minimum calorie hunger takes a long time.
• On the diet you need to give up the pastry. Alternatively, you can use dried fruits and nuts. If it is very difficult to do without the sweet, then once a week is permissible to eat a small chocolate bar.
• Breakfast is very important in the teenage diet, as in any other. These calories during the morning meal is not deposited in the body and are consumed during the day.
• Best salads dressed with olive oil or lemon juice.

Approximate diet diet

First day:

• Breakfast: cottage cheese casserole with dried fruits without sugar, a glass of milk.
• Lunch: low-fat yogurt, a banana or an orange.
• Lunch: boiled chicken, baked potatoes, stewed cabbage, a glass of juice.
• Snack: any fruit.
• Dinner: 2 slices of dried black bread with tomato, a cup of herbal tea.

Second day:

• Breakfast: buckwheat porridge with stewed meat, tea without sugar.
• Second breakfast: a glass of low-fat yogurt, nuts.
• Lunch: half a grapefruit, 150 grams of rice with stewed mushrooms, bread with butter and cheese, a glass of juice.
• Lunch: baked apple.
• Dinner: cottage cheese with low-fat sour cream and dried apricots Smetana: untold riches of Russian cuisine , a glass of milk.

Third day:

• Breakfast: tea without sugar, two of bread with butter and cheese, boiled egg, tomato.
• Second breakfast: yogurt, apple.
• Lunch: 150 grams of pasta (durum wheat), vegetable salad with olive oil and (or) lemon juice.
• Lunch: a cup of yogurt Kefir: a unique drink for health and harmony Boiled cauliflower Cauliflower: Queen vegetable table .
• Dinner: fish baked with greens, tomatoes and peppers, glass of tomato juice without sugar.

Fourth day:

• Breakfast: cheese casserole and rice, tea without sugar.
• Second breakfast: toast with butter and low-fat cheese, tomato.
• Lunch: steamed vegetables, 100 grams of cooked meat, a cup of yogurt.
• Snack: Fruit.
• Dinner: low-fat baked fish fillets, two of bread, cucumber or tomato, tea without sugar.

Maximum results in losing weight can help teenagers get exercise. It can be dancing, swimming, various martial arts, roller skating or cycling, football, basketball. Sport not only helps to lose weight, but also can become a great hobby.

Xenia Aslanova

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