Diets for teens 14-15 years

Proper nutrition is a necessary factor for the formation of a healthy body. Being beautiful is an absolute trend in our time. Teens also want to be well-groomed, athletic and have a beautiful body. But drawing up a diet for them is often much more difficult than for adults.

Teens are more emotional. Their nervous system has not yet fully formed. They often rebel, showing excessive aggressiveness and denial of generally accepted norms. At this age, this is affected by a rapid surge of hormones. Girls turn into girls, boys - into boys. All the functions of the child's body for a couple of years must be reconstructed on the adult mode of functioning.

Every year for a young organism is almost a whole life. During this time, significantly changing needs. Changes in the adolescent psyche vary greatly every year. For example, a child who liked to go to the swimming section at the age of ten, at twelve, considers this to be absolutely useless and uninteresting.

The tactic here should be completely different. On the part of parents, it is better to show by example that it is better to eat. At the same time it is worth choosing only really good quality food. So the teenage psyche will not strike against the new rules.

The teenager is very subject to the opinion of others. At school or college, they are more eager to choose a hamburger or pizza than a fresh vegetable salad. Recently, however, the Internet has a lot of information and websites promoting a healthy lifestyle. These resources are worth more emphasis. Adolescents tend to look for their idol.

Any adolescent diet should be based on the postulates of proper nutrition. The combination of nutrients entering the body is very important. Proper ratio of proteins, fats and carbohydrates with a daily caloric content of not more than 2000 kcal / day will allow you to normalize weight. Proteins should be no more than 40%, fats - 30%, the rest falls to the share of carbohydrates.

Any safe diet for adolescents includes a number of binding principles:

1. Regular meals. During the day you need to eat at least 4-5 times. These are breakfast, lunch, dinner, afternoon snack and one snack 2-2.5 hours after breakfast. Portions should not be large to avoid overeating. Ideally, the body requires no more than 300 grams of food to saturate.
2. Breakfast should not be missed! The first meal is a signal for the body to start working. All organs and systems get energetic charge, including in the process. Choose for breakfast better foods that can energize the body for a long time. As a rule, in the morning a teenager goes to school. Therefore, there will be important products that can support the brain in an active state.Various porridges or products from cottage cheese are perfect for breakfast. The main thing - avoid large amounts of butter. One tsp is enough.
3. Complete refusal of sugary carbonated drinks, fast food, chocolate bars and fried pies. All of these foods contain too much fat and sugar. With such a complex combination, a teenager's liver is not able to cope properly. A sharp jump in sugar contributes to a strong release of insulin. If such harmful products enter the body every day, insulin becomes too little, which leads to metabolic disorders and rapid weight gain.
4. Regular consumption of raw vegetables and fruits. The more natural products enters the body, the better it works. Cellulose, which is found in vegetables, cleans the intestines like a brush. All substances unnecessary to the body are safely excreted. It also provides a feeling of satiety. If you add to the cutlet a portion of fresh vegetable salad, you will feel saturation for much longer.
5. Compliance with the drinking regime. The optimal amount of water for a fast-growing organism will be at least 1.5 liters per day. It is better to drink ordinary pure water, it is not necessary to use mineral water. The latter is prescribed for various diseases of the gastrointestinal tract. A healthy person is enough to drink ordinary boiled water.

Any diet is a stress for the body. During periods of stressful situations, our body, like a smart machine, tries its best to save all the pounds. Any biological system loves consistency. During hard diets, the brain switches the system toggle switch to standby mode. No food - no loss of fat tissue. The first kilos lost are water and muscle. After returning to a normal diet, it will be very difficult to recover lost muscle tissue.

The basis of the diet should be protein foods. An excellent choice is chicken, turkey, fish, beef, or lean pork. In our country there are a lot of regions remote from the sea where there is an iodine deficiency.

Iodine is a very important trace element for the adolescent body. It helps to maintain vigorous mental activity and even increases the body’s ability to withstand heavy loads. Be sure to include in your diet seafood and any fish. Canadian scientists have found that with regular consumption of fish, at least three times a week, schoolchildren's performance improved by 2 times.

Teenagers are growing fast. For bone strength, it is imperative to use dairy products that contain a lot of calcium. It "cements" bones, making them strong. Include cottage cheese in the diet is important for adolescents who are engaged in sports sections. Preference should be given to dairy products with a low fat content. Choose cottage cheese, kefir or yogurt. It is better to choose more natural products without food dyes and preservatives.

Fatty and fried foods are very harmful to adolescent bodies. The digestive system of adolescents is not yet functioning as well as in adults.When an adult food comes in, especially in large quantities, the body simply cannot process it. With the abuse of fatty foods quickly comes obesity.

You should also include in the diet more natural food made from natural products. Synthetic chemical additives lead to a violation of taste perception. Industrial synthesized taste enhancers act on the receptors of the tongue. This is done specifically to make the food seem tastier. After eating Chinese noodles from a bag containing flavor enhancers, a teenager is unlikely to want cabbage salad or buckwheat cereal. They seem to him absolutely tasteless. It is better to cook food yourself.

It should be noted that this menu for the week is approximate. You can easily replace the products of the same type that you prefer. Composing a similar menu, based on personal preferences. The basic are only combinations of products. For example, you can easily replace a tomato salad with a similar cabbage or cucumber salad. It depends only on your taste preferences.

Breakfast: Millet porridge with raisins. Fruit tea. 2 savory crackers.

Lunch: One banana.

Dinner: Cauliflower puree soup in chicken broth. Cocoa on milk.

Lunch: Yogurt with blueberries.

Dinner: Baked chicken with vegetables. Cherry compote.

Breakfast: Oatmeal pancakes with honey and walnuts. Currant jelly.

Lunch: An Apple.

Dinner: Meatballs in a creamy sauce with boiled rice. Salad from beet with sour cream. Tea.

Lunch: Ryazhenka.

Dinner: Cauliflower casserole. Dried fruits compote.

Breakfast: Whole grain bread sandwich with cheese. Strawberry jelly.

Lunch: 50 grams of almond nuts.

Dinner: Chicken broth with dumplings. Unsweetened tea.

Lunch: 150 grams cottage cheese with berries.

Dinner: Minced beef cutlet with boiled buckwheat. Fresh sliced ​​tomatoes. Compote from peaches.

Breakfast: Cottage cheese casserole with raisins. Cocoa on milk.

Lunch: Pear.

Dinner: Fishcake with boiled rice. Carrot salad. Compote of pears and prunes.

Lunch: 30 grams of walnuts.

Dinner: Chicken chops with a side dish of stewed zucchini. Cranberry juice.

Breakfast: Curd with prunes and nuts. Unsweetened tea.

Lunch: Orange.

Dinner: Low-fat chicken pilaf. Cabbage salad. Compote.

Lunch: Grated carrot.

Dinner: Baked pink salmon with mashed potatoes. Unsweetened tea.

Breakfast: Fruit salad. Bread with peanut butter. Unsweetened tea.

Lunch: 50 grams unsalted peanuts.

Dinner: Vegetable stew with chicken. Berry jelly.

Second snack: Yogurt.

Dinner: Lazy cabbage rolls. Unsweetened tea.

Breakfast: Sandwich with cheese. Cocoa on milk.

Lunch: Pear.

Dinner: Ear of white fish. Tea with currants.

Lunch: Kiwi.

Dinner: Oven Flounder with Mashed Potatoes. Compote of apricots and cherries.

For proper weight loss should choose a diet based on the principles of proper nutrition. A diverse and competent combination of products will allow you to normalize your weight in the correct mode.

• Be sure to exercise or exercise. This will burn stored fat. Choose the type of activities that you prefer.
• Physical activity must perform at least three times a week.
• Limiting something in adolescence is perceived very critically. Teens do not want restrictions anywhere and in anything: this age needs freedom. Invalid tactics - restrictive framework, the prohibition of certain products.
• It is better to make your daily diet. Do not skip all meals. After some time, the body will get used to the receipt of food in a certain rhythm.All organs of the gastrointestinal tract will begin to work harmoniously. By the way, the transition to proper nutrition helps to get rid of exacerbations of chronic diseases of the digestive system. For many overweight or obese children, doctors diagnose a bunch of different diseases.
• You can make a diet yourself, given the basic tenets of a healthy diet. Begin menu planning with the distribution of all protein foods. Then add a side dish to your taste, but do not choose pasta or pasta for meat products. This combination is poorly absorbed and contributes to weight gain. Do not forget to include in the diet of vegetable salads. Be sure to follow the amount of fluid you drink per day and eat fruit.

These simple rules of nutrition, combined with optimal and regular physical activity will allow you to become more slender and beautiful.

Teenage diet, like any other, should be based on the principles of healthy eating. The purpose of losing weight - to form the right eating habits, which will remain for many years.

How to lose weight teen, tips and diet - in the video below.