Excess body weight during your teenage years can pose numerous challenges. You may wish to lose weight to improve your health, your body image or your athletic abilities. Regardless of the reason, finding healthy, effective ways to manage your weight is important. Rather than partaking in fad diets, which are often ineffective and risky, the American Dietetic Association suggests making small, gradual changes in your diet. For best results, seek guidance from a qualified professional.
Back-to-Basics Diet
A back-to-basic weight loss diet involves eating healthy foods from all necessary food grounds, including fruits and vegetables, carbohydrates, protein and fats. The American Dietetic Association recommends a back-to-basics dietary approach as a reasonable way to manage your weight long-term. Rather than following rigid dietary rules, choose healthy foods from each food group regularly and enjoy occasional treat foods, such as sweets or salty snacks. Optimum carbohydrate choices include whole grain breads, cereals, pasta, brown rice and starchy vegetables, such as sweet potatoes, baked potatoes and squash.
Choose lean protein sources most often, since high-fat meats and dairy products increase your risk for heart disease and cholesterol problems. Healthy protein choices include skinless turkey and chicken breasts, grilled or baked fish, egg whites, tofu and low-fat dairy products, such as yogurt and milk. Consume a variety of fresh, canned, frozen or dried fruits and vegetables regularly. Limit fruit juices, which have fewer nutrients and may not satisfy you as much as whole fruits. Healthy fat sources include nuts, olive oil, canola oil and avocados.
Energy Density Diet
An energy density diet involves eating more nutrient-rich, calorie-poor foods and fewer calorie-rich foods, such as high-fat and sugary foods. According to the Mayo Clinic, an energy density diet can allow you to manage your weight while eating more food volume. Fiber-rich foods, such as fresh fruit and vegetables, whole grains and legumes, help keep you full between meals and can prevent overeating and excessive snacking. Other nutrient-rich, calorie-poor foods include vegetable salads with light amounts of dressing, broth-based chicken or vegetable soup and low-fat milk.
Enjoying fruit with your breakfast and filling half of your lunch and dinner plates with fresh or steamed vegetables can help keep your portions in check and your nutrient intake high. Replace enriched white and wheat bread, pasta and baked goods with whole grain varieties. Healthy fats are important for your health; however, since they are dense in calories, enjoy modest amounts throughout each day. For example, sprinkling a tablespoon of nuts or chopped avocado on your salad can keep your portion size low and allow you to enjoy a bit of added flavor and texture throughout your meal.
Low-Glycemic Diet
A low-glycemic diet helps manage your blood sugar levels, which can enhance your energy and prevent food cravings. A low-glycemic diet may reduce your risk for type 2 diabetes, obesity and heart disease, according to the Harvard School of Public Health. If you have a "sweet tooth" or find yourself frequently overeating starchy breads or pasta, you may find that a low-glycemic diet helps you keep your portion sizes in check.
To switch to a low-glycemic diet, choose whole grain carbohydrates over white bread and processed snack foods most often. Eat some amount of protein, in the form of lean poultry, fish, beans or low-fat dairy products, with each meal. When you do consume enriched carbohydrates or sweets, enjoying a protein-rich food and/or fiber-rich foods as well, such as fruits or vegetables, can help keep your blood sugar and appetite in balance. Nutritious low-glycemic carbohydrate sources include oatmeal, whole grain cereals, 100 percent whole grain bread, brown rice, wild rice and air-popped popcorn. Since fruits and vegetables have a mellowing effect on blood sugar, you can enjoy ample amounts. Choose fresh fruits over fruits canned in sugary syrup and fruit juices most often.
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