The diet for teenagers

Many young people today tend to be overweight. As early as 12-17 years old their weight exceeds the permitted limit. This is due primarily to a sedentary way of life: school, home, computer, therefore a decrease in activity, the body does not have time to spend derived calories and puts them in reserve.Plus regular snacks on a computer and a love of fast fudu not perpetuate the figure. 

To lose weight young people often go to drastic measures, especially girls, they sit down to a very strict diet, as a result of your body causing more harm than good. In an effort to lose weight teenager need to remember one important rule: do no harm to their health. 

Losing weight will help compliance with proper diet and eating some of the restrictions. Such a diet and correct the figure can become the basis of a healthy lifestyle for the future. There are some basic rules to be followed. Keep in mind that diet for boys and girls at this age is different. Weight loss is achieved by reducing the daily calorie intake. But do not really have to cut their number. Girls rule – this is 2500 calories per day for boys – just over 3000 per day. Carbohydrates – the main source of energy in the body – just be reduced.The ideal ratio of the day – a 50% carbohydrate, 30% protein and 20% fat. The whole daily ration can be divided into 3 or 6 times. At 6 meals a day with additional meals are lunch, afternoon snack, and a second dinner. Do not skip breakfast, it starts the main digestive processes in the body for the day, dine at any time, but no later than 2 hours before bedtime. 

This is the main provisions of adolescent diet. With regard to products, excluded from the diet should be all the flour, fat, fried foods, pickles, sweets, jams and compotes, semi-finished products and sugar. Admitted vegetable soups, dairy products (milk, yogurt, nonfat cottage cheese and cheese), eggs, cereals (especially buckwheat and oatmeal), seafood (they have a lot of useful elements and fatty acids, which give the skin and hair look healthy), as well as Any fruits and vegetables. 

During the diet should consume vitamin or vitamin-mineral complexes.Here's one of the options daily menu for a teenager 12-17 years old. In drawing up individual menus have to take into account personal preferences, age and weight.

• Breakfast: oatmeal with fruit, eggs, tea or milk with honey (as an option: scrambled eggs or cottage cheese casserole) Snack: low fat yogurt or cottage cheese, fruit (apple or pear ) 
• Lunch: salad, olive oil, a slice of lean roast fish, tea (as an option: vegetable soup / steak with steamed vegetables) 
• Snack: some fruit, a glass of freshly squeezed carrot juice. 
• Dinner: spaghetti a bit, vegetable salad, tomato juice (such as version: with cream cheese and dried apricots / fish fillets). 
• Second Supper: cottage cheese pudding, yogurt. 

All portions should be small so as not to load up the blade, but only to satisfy his hunger. Subject to the diet in combination with sports (running, swimming , or dancing), weight loss is a natural way without causing harm to the body.