What are the weight loss recipes for teenagers

The diet for teenage weight loss should balance nutrition and calorie control. You can choose foods such as chicken breast, broccoli, oatmeal, apples, low-fat milk, etc., and avoid high sugar and high-fat foods. Suggest combining moderate exercise and consulting a nutritionist to develop a personalized plan.

1. Chicken breast

Chicken breast is rich in high-quality protein and low in fat, which helps maintain muscle mass and promote metabolism. When cooking, it is recommended to boil or grill in water to avoid deep frying. Pairing vegetables can increase dietary fiber intake and enhance satiety. Attention should be paid to controlling the daily intake within 100-150 grams, as excessive intake may increase the burden on the kidneys.

2. broccoli

broccoli is rich in vitamin C and dietary fiber, with only 34 calories per 100 grams. Its sulfide components can help regulate lipid metabolism, and it is recommended to steam or blanch to retain nutrients. It is recommended to consume 200 grams 4-5 times a week, and those with weak gastrointestinal function should control their intake.

III. Oatmeal

The β - glucan in oatmeal can delay gastric emptying time and maintain blood sugar stability. Choose pure oats without additives, and brew 30-50 grams per meal with hot water or low-fat milk. Can be used as a breakfast staple, paired with a small amount of nuts to supplement healthy fat. People with gluten allergies should avoid consuming it.

4. Apples

Apples contain pectin and polyphenols, which can reduce fat absorption and improve gut microbiota. It is recommended to consume with skin to preserve dietary fiber, with approximately 200 grams per day. To avoid nutrition loss caused by juice squeezing, diabetes patients need to monitor their blood glucose response.

5. Low fat milk

Low fat milk provides calcium and vitamin D, and has low calories, with approximately 120 calories per 250 milliliters. Drinking 300 milliliters per day can meet the bone development needs of adolescents, and lactose intolerant individuals can choose a lactose free formula. Avoid consuming high oxalate foods that can affect calcium absorption. During the weight loss period of adolescents, it is necessary to ensure a daily protein intake of 1.2-1.5 grams per kilogram of body weight, and carbohydrates account for 50% -55% of total calories. Perform 3-5 aerobic exercises combined with strength training per week, each lasting 30-60 minutes. Regularly monitor changes in height and weight to avoid excessive dieting affecting growth and development. If you experience discomfort symptoms such as dizziness and fatigue, seek medical attention promptly and adjust your diet plan.