Teenagers need adequate nutrition to grow and develop properly. For this reason, you should never resort to fasting diets, fad diet plans, diet pills or extreme dieting practices. These unhealthy choices can lead to more problems and aren't worth the health risk. Focus on eating well-balanced, low-calorie meals low in sugar and high in nutritional value.
The Facts
Teenagers who have a body mass index, or BMI, above 85 percent for their age group are considered overweight or obese, according to the nonprofit health organization TeensHealth. Overweight teens have a higher risk of developing obesity-related diseases, including high blood pressure, heart disease and type 2 diabetes, according to TeensHealth. Teens need daily exercise and a healthy diet to reach their ideal body weight.
Significance
Diet plays a major role in overweight and obese teens. For instance, consuming a 20-oz. bottle of soda and snack cake each day can easily contribute 500 or more empty calories to a teen's diet, or the equivalent of 1 lb. of body weight over the course of a week. Heart disease, stroke, type 2 diabetes and osteoporosis are all linked to obesity in adults. Since such health issues are potentially deadly, it's not hard to see how significant a healthy diet can be, even for young people.
Types
You can find free diet plans designed for teens online. One useful website, MyPyramid.gov, offers free personalized diet plans based on your age, gender, body type and daily physical activity level. MyPyramid is an easy-to-follow plan that shows you exactly how many calories to eat each day, as well as the types of food to focus on. Other free online resources that can help you lose weight safely include MayoClinic.com, CDC.gov and KidsHealth.org. These sites provide free dieting advice for teens, as well as useful information pertaining to vegetarianism for weight loss.
Time Frame
While you may be impatient, you can't rush weight loss--it's unhealthy for a teen's growing body. The Centers for Disease Control and Prevention, or CDC, recommends a maximum weight loss of 1 to 2 lbs. a week, which means 3,500 to 7,000 calories lost through dieting and exercise. Use the CDC's recommendations, as well as your BMI and overall body weight, to set your weight loss goal. For instance, if you need to lose 15 lbs. to fall within the healthy BMI range, aim to shed the pounds within 15 weeks.
Key Foods
Although diet plans may vary slightly, healthy diet plans are relatively consistent when it comes to the types of foods recommended. Your diet plan should include vegetables, fruits, whole grains, low-fat or nonfat dairy products, and lean protein sources. For example, a healthy meal could consist of a chicken breast, seasoned broccoli, whole grain rice and low-calorie gelatin with fruit inside. Avoid sugary foods and soda.
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