Because it takes a deficit of 3,500 calories to burn one pound of fat, a teenage girl who is trying to lose weight will need to reduce her calories by 500 calories per day to lose one pound per week. If she is trying to lose weight at a quicker rate, she will need to cut her calories by more than 500 calories per day, and most rapid weight loss diets will cut calories by closer to 1,000 calories per day. As long as they are well-balanced, these weight-loss diets will also ensure that plenty of nutrients are included because of the high nutritional needs of teenagers. Keep in mind that the rate of weight loss can also be enhanced by physical activity, so the more you exercise, the quicker you'll shed pounds.
MyPyramid Diet
The US Department of Agriculture's MyPyramid diet can be tailored to teenage girls who are trying to lose weight rapidly. The calorie levels of this diet go as low as 1,200 calories per day, which is the minimum number of calories any healthy individual should take in. Keeping in mind that teen girls need a minimum of 1,300 mg of calcium and 46 g protein daily, the MyPyramid diet follows the US Dietary Guidelines and includes several servings of low-fat dairy and lean protein. The MyPyramid diet also encourages physical activity as a means to increase basal metabolism, muscle mass, and weight loss.
Modified Low-Carb Diets
Extremely low-carbohydrate diets may not be appropriate for teenage girls because their bodies can use carbohydrates to assist with growth and development. Nonetheless, a modified low-carbohydrate diet, such as the South Beach Diet, can assist with weight loss in teen girls. These modified diets restrict carbohydrate to 120 grams per day, and they emphasize the importance of unrefined carbohydrates from low-calorie foods like whole grains, fruits, and vegetables. Modified low-carb diets are typically low in calories because of the restriction of desserts, sodas, and fried foods. They are also high in protein and help you to feel full for several hours after you eat.
DASH Diet
The National Heart, Lung, and Blood Institute originally created the Dietary Approaches to Stop Hypertension, or DASH, eating plan to assist with blood pressure control. Because the guiding principles of this diet are generally considered healthy eating, the NHLBI says that individuals may also follow this diet for the purpose of weight loss. This diet is particularly appropriate for teen girls because, like the MyPyramid diet, it focuses on low-fat and calcium- and protein-rich foods. It is also low in sodium, which can reduce fluid retention in those prone to carrying extra water weight. The DASH diet limits processed foods and virtually eliminates fast food, and as a result, your calorie intake and your weight should decrease quickly.
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