Overweight teens face an uphill battle in choosing a diet to fit their unique body type, metabolism and exercise level. Dieting trends leave many teenagers confused about what kinds of foods to eat and when. Choosing the wrong foods can be detrimental to your health and physical fitness. Moreover, carrying extra weight puts you at risk for developing respiratory problems, cancer and diabetes, according to "The Abs Diet," by David Zinczenko. By following the advice of nutrition experts, you can balance your diet to develop healthy eating habits early.
Significance
Teenage obesity is a serious problem in America today. There is a disturbing trend of children and teenagers developing Type 2 diabetes before they even reach adulthood, according to "Life Extension" magazine. Eating habits can have a serious impact on your health, outlook and performance in athletic and academic endeavors. Moreover, the psychological impact of being overweight, paired with a low intake of feel-good omega-3 fatty acids can cause depression and low self-esteem, says Nicholas V. Perricone, M.D. Developing proper eating habits in adolescence can help teenagers stay lean and healthy for life.
Misconceptions
Teenagers are very susceptible to misinformation and hearsay perpetuated by popular culture. Teenagers tend to listen to celebrities for dieting advice, rather than seeking out sound nutrition strategies. Low- or no-carb and low-fat diet myths still have a stranglehold on the minds of mainstream dieters. David Zinczenko recommends that you avoid diets that involve eliminating a whole category of macronutrients, such as a low-carb diet. This particular diet works fast but is not healthy or effective in the long term, according to Zinczenko.
Considerations
Teenagers must consider their activity level, body type and metabolic rate. An endurance athlete may need more carbohydrates to fuel his long-duration athletic events. Overweight teens may have slower metabolisms or a body type that tends to store fat more easily. Endomorphs, for example, have larger bone structure and maintain a softer physique naturally, according to "Combat the Fat" author Jeff Anderson. For these individuals, it is important to select foods that encourage fat burning. They should also follow a metabolic diet and engage in some form of regular exercise.
Expert Insight
Carbohydrates like white rice, pasta and bread are readily stored as body fat, according to "The Fat Burning Bible," by Mackie Shilstone. Choosing low-glycemic carbohydrates, like brown rice, pasta, sweet potatoes and fresh fruits and vegetables, slows digestion, preventing fat storage. Proteins speed up metabolism due to their thermic effect, says Jeff Anderson. About 30 percent of the calories are burned in digestion when you eat protein. Including 15 to 20 gm of protein at each meal is a good strategy for speeding up metabolism. In addition, olive oil, nuts and seeds, and omega-3 from fatty fish balance blood sugar to discourage body-fat storage. Dividing your daily nutrition into five or six smaller meals and snacks is the best strategy for battling obesity, according to Shilstone.
Warning
Sudden dietary changes put stresses on the body that can slow metabolism and increase production of the hormone cortisol. Cortisol is a natural stress hormone that can stop fat burning and enable fatty acid storage, particularly in the trouble areas, according to "The Cortisol Connection," by Shawn Talbott. You should not attempt starvation diets or cut your daily calories below 1,200 per day, which can inhibit fat burning in the long term. You should always consult with your doctor before beginning any dieting program.
References
- "The Abs Diet"; David Zinczenko; 2004
- "Combat the Fat"; Jeff Anderson; 2008
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "The Cortisol Connection"; Shawn Talbott; 2002
- "Life Extension"; "The Perricone Weight Loss Program"; Nicholas V. Perricone, M.D.; November 2005
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