Diet Plans for Obese Teenagers

Shocking statistics of obesity are increasing in teens because of a sedentary lifestyle and poor diets. In 2000, 17% of children aged 12 to 19 were obese. These kids are susceptible to diseases such as diabetes and heart conditions if preventative measures aren't taken.

Scientific Study

In a study performed by Harvard Medical School, casual dieting in overweight teens actually resulted in weight gain. Teens overate when off their diets, the study found. It has been shown that kids on diets that incorporate food restrictions often go on binges, resulting in weight gain. Science has proven teenagers need a healthy, well-balanced diet with a lower caloric intake in combination with daily exercise to lose weight.

Suggested Diet Plan

A diet plan created for teens should be no more than 2,200 calories per day for girls and 2,800 for boys. Such a diet should include a high volume of fresh fruits and vegetables incorporated as part of a meal or a snack. Lean proteins and complex carbohydrates should be incorporated instead of fatty proteins and simple carbohydrates.

For teens to lose weight, they must eat less. Simple ways to do this are to let them eat four to six times a day instead of the accepted three. Keep saturated fats, oils, and sugary foods and drinks to a minimum. Opt for healthier choices like flavored waters and fruits.

Make sure teens get enough sleep on a regular schedule. Sleep inconsistencies have been linked to obesity. Two hormones control when and how much you eat. Ghrelin tells the brain when it is time to eat something, and leptin communicates to the brain that the stomach is full and to stop eating. Without proper sleep, ghrelin levels increase and leptin is decreased, causing teens to overeat.

A sample diet plan is a spinach and cheese omelet for breakfast with a piece of fruit; a few hours later, eat a light snack such as carrot or celery sticks, a container of yogurt, or an apple with peanut butter. For lunch eat a salad with low-fat dressing and a piece of whole-grain bread. A few hours later, have a healthy snack like dried fruit, trail mix, granola, or a handful of tortilla chips and salsa. For dinner, eat chicken, brown rice, and a vegetable.