Although restricting carbohydrates can lead to weight loss for many people, it may not be the best option for teens. The goal is to foster a healthy lifestyle that can last a lifetime, not just a "quick-fix" until your teen loses weight. Instead of focusing solely on carbs, turn to healthy alternatives that can promote long-lasting weight loss.
Calories
If your teen is overweight or obese, it's a clear indication that he's eating too much and exercising too little, so start off by finding ways to cut calories from his diet. It takes a deficit of 3,500 calories to lose 1 lb. of fat. Cutting enough calories to reach a deficit of 300 calories a day --- which is equivalent to roughly two cans of soda --- can promote a weight loss of more than 1 lb. every two weeks.
Carbs
While you're not necessarily limiting carbs as a way to promote weight loss, the U.S. Department of Health and Human Services does recommend a certain intake when it comes to this macronutrient. Carbohydrates should make up 45 to 65 percent of your teen's total caloric intake. A gram of carbohydrate is equivalent to 4 calories, so a 2,000-calorie diet should consist of about 225 to 325 g of carbs.
Diet
Many sources of carbs, especially complex carbohydrates, are relatively low in fat and calories, yet high in vitamins, minerals and other nutrients. Incorporate plenty of fruits, vegetables, legumes and whole grains into your teen's diet as a way of meeting the recommended intake of this macronutrient -- as well as limiting his caloric intake, which can help reach the deficit necessary to lose weight. Besides improving overall diet, you may also want to encourage limiting portion sizes, reducing the intake of foods high in fat and added sugar and sticking with water to quench thirst.
Exercise
Along with these dietary changes, encourage physical activity. Teens need about an hour of exercise a day, but exercise needn't be organized. Biking, swimming, hiking, walking and cross-country skiing can all be used to fulfill this recommended amount of time. If your teen is into sports, get him involved in a school or intramural athletic program, such as football, baseball, soccer, rugby, tennis or field hockey.
Recommendation
Before changing your teen's diet, talk to a doctor. Medical professionals can help determine how many calories your child needs based on his age, height, weight and level of physical activity. Also, when making changes to a teen's diet, make sure these changes apply to the whole family. Weight loss is a family affair.
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