Effective diets in adolescence

, medical expert
Last reviewed: 11.04.2020

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Up to 9-10 years, children are usually not very concerned about their appearance, body. Further, under the action of sex hormones, the body rapidly develops. This concerns not only changes in bodily forms, but also psychology. Teenagers are not indifferent to how they look. They evaluate themselves in terms of sexual attractiveness. As a rule, the majority are not satisfied with themselves, confident in their inferiority, because they are far from those, in their opinion, of the standards that they see on the podiums. Excess weight in general becomes a disaster. Young people begin to exhaust themselves with diets, if at all do not refuse to eat.

Why adolescents can not diet?

If the diet was only to abandon fast food, soda, chips and crackers, then it would be welcome. But in the course are adult nutrition systems based on many restrictions that are unacceptable for an organism that is growing. What can harm a diet teenager:

  • deprive the necessary for its development of useful and nutrients;
  • cause dehydration, which will affect the condition of the skin, hair, nails, teeth, cause apathy and chronic fatigue;
  • provoke hormonal changes, girls even stop menstruation;
  • reduce brain activity, cause headaches, memory loss;
  • Due to a weak bile outflow, gallstones and gastrointestinal diseases can form.


The use of a diet is justified if overweight is really present or, on the contrary, a teenager is too thin and you need to gain it. In the first case, the essence of the diet is to reduce the energy value of food, in the second - its increase. The main goal of both is to influence the metabolism.

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General information of the diets for teens

Adolescents of 12, 13, 14, 15, 16 years of age should remember that their body is still developing, therefore, to lose weight, you only need to adjust your diet a little, following these rules:

  • reduce caloric intake by no more than 20%;
  • adhere to the following proportions in food: half of the products - slow carbohydrates (porridge, excluding semolina and white rice, vegetables and fruits), the other - proteins and fats equally;
  • eat regularly, 4-5 times a day in small portions;
  • full breakfast consisting of carbohydrate and protein foods;
  • the first liquid dishes are required for lunch;
  • dinner is light, including a small amount of meat or fish, vegetables;
  • as snack food, use unsweetened fruit, low-fat cottage cheese, dairy products;
  • rejection of fatty, spicy, fried.

Such an approach to nutrition will help you lose weight gradually and naturally and will not lead to undesirable effects.

Diet for teenagers

Adolescents cannot be taken as a basis for diets intended for adults. Be sure to consult with your doctor for individual selection of food and supplement it with multivitamin supplements. To lose weight you need to slowly, and to speed up metabolism to engage in physical activity: swim, ride a bike, do jogging.

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Light diets for teens

In diets for teens should be light food. Summer diet without harm to health will lead to the expected result due to the low caloric content of vegetables and fruits. It would be foolish not to take advantage of seasonal gifts, because they are rich in fiber, stimulating intestinal motility, and useful complex carbohydrates. Such a diet will not only allow you to get rid of up to 5 kg per week, but will also add variety to the diet, saturate with vitamins and microelements.

Its essence is in frequent feeding, alternation of vegetables with berries and fruits. Daily consumption of a piece of tofu and nuts is a must.

Lean slimming diet for teens

Often adolescents are not satisfied with a separate part of the body, as a rule, these are hips. Mostly girls suffer from this, although nature thus prepares them for motherhood. The main principle of nutrition for weight loss in the legs is to increase the metabolism, its balance, sufficient drinking regime. Accelerate the process of exercise for the lower extremities, cycling, swimming.

Contribute to the cleansing of the liver of waste products drinkable mineral water without gases, green tea, rosehip broth. Before the main meals, you should eat raw vegetables, and eat fruit in between, especially melons, watermelons, apricots, and plums, but grapes are undesirable.

We'll have to refrain from fresh wheat bread, sweet pastries, fatty meats, soda, sweet water. Good any vegetables, except potatoes. Their quantity and method of preparation is not limited.

Buckwheat diet 

Buckwheat diet refers to low-carbohydrate protein. By virtue of its composition, rich in vitamins (A, C, group B), macronutrients (potassium, calcium, magnesium, phosphorus), microelements (iron, manganese, copper, zinc) cereal belongs to the valuable dietary products. But, like any other mono-diet, sin imbalance. In adolescence, as in any other, for the absorption of vitamins and minerals are also needed fats.

Despite its high effectiveness in relation to adults, it is contraindicated in adolescents. It can be applied as food of one unloading day.

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Protein diet

For the same reasons, doctors are absolutely against a protein diet for teens. Lack of fiber, carbohydrates, minerals, many vitamins can seriously harm the health of young people, because their hormonal system has not yet been formed. The kidneys are especially likely to suffer. They remove the protein breakdown products. Additional stress on the body can weaken their functions, which would entail diseases of other systems.


Drinking diet

Drinking a diet is based on eliminating the chewing reflex from the nourishing process (supposedly it stimulates us to eat a lot, causing appetite). All food should be ingested in the form of liquid of different consistency: mashed soups, mousses, juices, smoothies, kefir, yogurt.

Nutritionists warn adolescents about the inadmissibility of its use. Such a starvation diet can lead to dystrophy of internal organs, provoke the development of gastritis, gastroduodenitis, anemia. Immunity and sexual function will be affected. Drinking diet can be used once every one or two weeks. In this form, it does not greatly affect the weight, but it does not harm.

trusted-source[10], [11], [12], [13], [14]

Sports diet for teens

For adolescents involved in sports, an important diet that provides energy and building material for muscles. At the age of 6-12 years, the daily dose of calories is 1600-2200 units, for older children it increases to 3000. The diet of an athlete-teenager should include:

  • vegetable and animal proteins - various fish, white meat, eggs, nuts, legumes, dairy products;
  • complex carbohydrates - whole grain bread, cereal, fruit;
  • vitamins and trace elements - in products and vitamin-mineral complexes. A good supplier of iron are apples and buckwheat, calcium and potassium - cottage cheese, milk, dairy products. These components are primarily needed by athletes;
  • vegetable fats - olive, sunflower, corn oil, nuts;
  • drink plenty of water both during workouts and at other times.

Animal protein is dominant in the menu (up to 65% of the total daily amount). Food is regular, with a frequency of 4-5 times a day, but without overeating before exercise. After it, sustain a pause of 20 minutes. The greater the load, the calorie food.

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Diet to gain weight teen

Completeness does not paint a young man or girl, but excessive thinness causes no less inferiority complexes. This is due to the fact that rapid growth is ahead of weight gain. In addition to the aesthetic problem, health problems may also arise due to the lack of useful substances.

The protein diet is best suited for teens to gain weight, although it is not necessary to completely eliminate fats and carbohydrates. In this diet there are milk porridges, sandwiches with butter and jam, cheese, fried meat and fish, eggs, rich soups. During the day should be 5-6 meals. Vegetables and fruits are mandatory, but snacks, especially the second breakfast, are recommended more dense.

trusted-source[17], [18]

Diets for lazy teens

There are some tricks for lazy adolescents who do not want to physically burden themselves, stick to diets that allow them to deceive hunger. One of them - before eating, drink a glass of water for 15-20 minutes (it fills part of the stomach, thereby reducing the amount of food eaten, reduces the caloric content of food, stimulates metabolism, removes waste products). No need to wash down the food. If desired, you can drink extra between meals.

Another way to lose weight is to eat vegetables and fruits at any time when there is hunger, but still 15 minutes before that, drink a glass of water. Such unloading is best done in the summer with plenty of fruit.

trusted-source[19], [20], [21]

Medicinal diets for teens

Sometimes there is a need to go on a diet due to a particular disease. Medicinal diets are also used for prophylactic purposes. Such nutrition systems are developed by specialists taking into account the peculiarities of the pathologies, the organism itself, contraindications.

trusted-source[22], [23], [24], [25], [26],

Acne diet for teens

Skin defects - a frequent scourge of adolescents. This happens mainly because of the instability of the hormonal background, but acne can indicate other disruptions in the body, malnutrition.

All young people love the sweet, stimulating insulin production. It stimulates the synthesis of androgens - male hormones that increase the secretion of the sebaceous glands. Sebum clogs the pores, which is the impetus for the appearance of acne, a rash.

The skin condition is directly dependent on the work of the intestine. If it does not fulfill its immediate function, there is no complete purification from slags and toxins, then the skin is connected to this. As a result, irritations, acne, comedones arise.

In the fight for a healthy epidermis you need to connect proper nutrition. The diet of acne in adolescents should contain pectin and soluble dietary fiber to create beneficial microflora. The menu should include pearl-barley and buckwheat cereal, wheat bran, brown rice, vegetables: Brussels sprouts, broccoli; Dill greens, spinach.

Zinc has a beneficial effect on the sebaceous glands, and there is a lot of this element in beef, liver, and seafood. It is also necessary to increase the intake of vitamins in the diet:

  • A - has anti-inflammatory properties (found in dairy products, carrots, corn, apricots, fish oil);
  • Groups B are responsible for metabolic processes, cell regeneration (in cheese, cabbage, kidneys, liver, wheat and buckwheat groats);
  • E - supports water and fat metabolism in the body, stimulates cell regeneration, carries out skin lifting (in vegetable oils, eggs, asparagus, green peas, parsley, fish, nuts).

Omega-3 fatty acids have powerful healing properties. Most of them are in marine fish, nuts.

All the mentioned products combined with the correct preparation and make up the diet of acne. You can not eat spicy, fatty, smoked. Also banned are sweets, white bread, muffins, foods high in iodine (sea kale, iodized salt), because they contribute to the formation of acne.

trusted-source[27], [28], [29], [30]

Diet with chickenpox 

Chickenpox - an infection caused by the herpes virus, in the acute stage is manifested by high fever and rashes all over the body. To reduce the body's intoxication, dairy and other cereals from different cereals, vegetable soups, which are enveloped in cereals, a lot of greens, fresh vegetables, fruits, dairy products, and abundant drinking plain water, fruit drinks, herbal decoctions (chamomile, mint, lemon balm, rosehip, calendula).

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Hypoallergenic diet for teens

Hypoallergenic diet for adolescents - hypersensitivity to various substances - allergens poured into the swelling of the nasal mucosa, redness of the eyes and tearing, rashes on the skin, which significantly reduces the quality of life and can lead to dangerous complications. In this case, it is important to identify the allergen and eliminate or reduce its effect on the person.

Often, allergic reactions are caused by one or more products. These can be eggs, fish, cow's milk, sweets and other sweets, cereal protein, citrus fruits, honey, etc. If an allergen is established, then in a diet prepared with the help of a doctor, you need to exclude these foods and find a complete replacement for their nutritional value.

In case of an unidentified provocateur, it is necessary to eliminate products from the diet in turn, observing the reaction of the organism. The least danger threatens from:

  • rabbit and chicken meat;
  • croup of pearl barley and millet;
  • green varieties of apples;
  • fermented milk products;
  • greenery.

Meals are prepared on a dietary basis, vegetable oil, unleavened bread, cabbage and cucumber salads are used, soups are preferable to vegetarian, broths are secondary, cereals - after 2 hours of soaking. Sweet carbonated drinks, better compote from dried fruits and just water are excluded from drinks.

trusted-source[33], [34], [35], [36]

Diet for mononucleosis 

Mononucleosis is an infectious disease that leads to an increase in lymph nodes. At the same time, the temperature rises, weakness, headache, and sometimes painful sensations when swallowing appear.

Half of all infections fall in adolescence. During the illness, they take general strengthening measures, for 1.5-2 months they prohibit physical exercise and recommend dietary food. Helps to overcome the acute period and strengthen the immune system in the future known antioxidants: citrus fruits, nuts, eggs, carrots, currants, fish oil.

Fresh vegetables and fruits, lean meat, fish, dairy products, various cereal cereals, first courses in broth are suitable for feeding the sick. Fried, spicy, smoked, canned can not be used, because liver and spleen and so suffer from infection.

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Diet for a teenager with gastritis

Adolescent gastritis is quite common. Passion for junk food, irregular meals, stress at school and other psycho-emotional stress, neglect of the rules of hygiene, dyskinesia of the biliary tract gradually lead to inflammation of the gastric mucosa. There are pains, heaviness in the epigastrium, belching, nausea.

Diet for gastritis - the main way to relieve irritation of the stomach walls, get rid of unpleasant sensations. Nutrition adolescents depends on many features of the pathology, the acidity of the stomach. In any case, fatty, spicy, fried food, rich broths are excluded.

With low acidity, food should stimulate the synthesis of gastric juice, increased, on the contrary, to neutralize hydrochloric acid. In any case, more liquid dishes, smaller dry nuts, cooked vegetables to avoid coarse fiber, low-fat fermented milk products, the exclusion of whole raw milk for hypocidal gastritis, sour fruits and berries with hyperacid, regularity of meals will avoid many problems of the gastrointestinal tract.

trusted-source[41], [42], [43], [44], [45], [46], [47]

Diet for atopic dermatitis

Atopic dermatitis - the body's response to certain foods. The immune system does not perceive some of them, which is manifested by rashes on the body, mainly in the places of the bend of the extremities, on the neck, cheeks, forehead. Blood test for allergen helps to identify the irritant.

Diet for atopic dermatitis in adolescents eliminates the identified product, as well as potential allergy provocateurs. These include fruits (especially citrus fruits), red vegetables and berries, fatty pork, lamb meat, eggs of ducks, geese, chicken, dairy products, various seasonings, honey and other sweets. The method of cooking should be only dietary, salt and sugar should be limited within reasonable limits.

trusted-source[48], [49], [50], [51], [52]

Diet for hypertension 

Frequent cases of increased blood pressure in adolescents. They are caused by metabolic, regulatory, regenerative features of a growing organism. Early detection of complications can prevent future health problems.

Normalization of indicators of pressure levels depends largely on proper nutrition. There should be enough fiber in the daily diet (at least 300g), it is necessary to reduce the consumption of salt (5g per day). Pressure is increased by sauces, pickles, chips, salted nuts, hamburgers, coca-cola, smoked foods, chocolate - they must be excluded from the diet.

Fatty food also does not contribute to the stabilization of indicators, because violation of fat metabolism leads to an increase in cholesterol, its deposits on the walls of blood vessels. In hypertension, a milk-vegetable diet with lipotropic effects is best.

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Diet for epilepsy 

Epileptic seizures are associated with impaired excitation and inhibition in the cells of the cerebral cortex. In adolescence, their frequency may increase due to ignoring the rules of life dictating the disease: sleep irregularities, familiarity with alcoholic beverages, ignoring anticonvulsant drugs, engaging in traumatic sports.

The principle of nutrition in epilepsy should be based on a ketogenic diet, which is distinguished by the predominance of fat over proteins and carbohydrates in the diet, and the latter should be kept to a minimum. Such food leads to the formation of ketones - metabolic products that enter the brain, provide an anticonvulsant effect.

The selection of products is usually done by a doctor. In addition to containing fats, the menu should contain those that supply folic acid, vitamin B12, D, K, calcium, and magnesium. And this is fish, cereals, dairy, fruits, vegetables, beef liver.

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Diet for gallbladder deformity 

The gallbladder due to various circumstances is able to change its shape and location. The most common deformation is the bend of his neck. This leads to inflammation of the body - cholecystitis and obstructed outflow of bile. It is necessary for the absorption of fat, moving food through the intestines. Violation of its allocation adversely affects the functions of digestion.

In this situation, it is impossible to influence the gallstone itself, and you need to correct the food by removing fatty, difficult to digest food from the diet. It is important not to overeat, eat small meals, but often. To be guided by a medical diet No. 5 according to Pevzner, to include in the menu porridges, soups, other not acute dishes. Cook, bypassing frying, chop lean non-fat boiled or baked meat, do not use mayonnaise, reduce consumption of acidic foods, such as sorrel, eat dried bread. Forget about mushrooms, onions, garlic, beans, radish, chocolate, strong coffee.

trusted-source[71], [72], [73], [74], [75], [76], [77], [78]

Constipation diet

In adolescence, there are often problems with bowel movements. Constipation can be caused by improper diet, stress, various psychological imbalances, self-doubt, say, in a company of friends, ashamed to leave for the toilet. Prolonged sitting at a desk, and then also at a computer, dysfunction of the thyroid gland, a disease of the gastrointestinal tract, and long-term use of certain medications, including antibiotics, contribute to irregular emptying.

If you have not installed any diagnoses, then you need to adjust the power and increase the amount of fluid you drink. What is a positive effect on solving a problem? Improve the motility of the intestine foods rich in fiber: raw and cooked vegetables, fruits, cereals (oatmeal, barley, corn), bran bread. The menu should be first courses, dairy products, in the season necessarily gourds.

It is necessary to minimize dry meat, the use of fried, canned dishes, rice, coffee and cocoa.

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Diet for a month for teens

A diet for teens is significantly different from an adult. For such a long period as a month, it is impossible to deprive a growing organism of nutrients. Food should ensure the growth of the child’s muscles at the expense of proteins, replenish energy with carbohydrates, but contain less fat, although the body also needs them.

What can you eat? It is imperative that the menu should contain milk, cottage cheese, ryazhenka, yogurt — all low-fat, meat, fish and seafood, lots of vegetables, fruits, and various cereals. Food should be less salted, cook dietary way. What can not eat? Sweet soda, chips, smoked meats, sweets and baked goods need to say no.

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Menu diet for teens for a week

For adolescents, you can organize a fairly diverse diet menu, which will not cause any rejection, and will only benefit the body and reduce weight.

The menu of such a diet for the week can be as follows:




Afternoon tea



Oatmeal on the water, boiled chicken, unsweetened tea

Vegetarian borsch, cheese toast, egg

Kefir with a loaf

Fresh Vegetable Salad, Baked Potatoes


Milk corn porridge, green tea

Soup with rice and vegetables, meatballs

Apple pear

Steam fish, tomatoes, cucumbers


2 soft boiled eggs, vegetable salad

Chicken Breast, Vegetable Stew

2 mandarins

Cottage cheese, watered with honey, a cup of milk


Durum wheat pasta, a glass of tomato juice

Soup with meatballs, loaf with hard cheese

Baked apples

Meat with buckwheat, compote of dried fruits


Steam amlet, tea

Mashed potatoes, baked fish

The nuts

Meatballs with fresh cabbage salad


Cottage Cheese Casserole, Tea

Barley soup, toast with cheese


Boiled cauliflower, chicken, tea


Fruit salad, tea with rusk

Vinaigrette, meat patty

Kiwi, orange

Kefir with crackers



Not all and not always diets are shown to adolescents. In the presence of diseases, especially of the digestive system, it is obligatory to consult a doctor. He will either ban it, or make its own adjustments for the indications.

Adolescents contraindicated low-carb, mono-diet. In case of nutrition imbalance, there is a risk of various complications, and physical development is possible.

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Many parents confirm the effectiveness of diets for teens. Of course, this and their considerable merit. Organizing the right diet, choosing healthy foods and cooking them in a dietary way is a big part of success.

According to other reviews, it is often a problem to find reasonable arguments not to sit on diets for a long time. Maximalism of young people, the bend in food restrictions will reduce weight, but also harm to health. For teens, diets should be gradual, there is no place for aggression. Psychologists and nutritionists can become assistants in solving this problem.

There is an effective method of losing weight in a week without diets by reducing by one third a serving and intensive exercise.

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