Planning a diet for a teen girl can be tricky. Many teen girls suffer from bad self esteem or a skewed body image, and may resort to crash diets that they don’t need to be healthy. Instead of suggesting a diet, suggest a healthy diet plan, where she can learn to eat properly, along with exercise to create a healthier self image. As long as your teen has a healthy body mass index, or BMI, then she does not need a diet to lose weight. A diet plan that can maintain her health is all that she needs.

Planning a Diet
1. When your 14-year-old girl indicates that she wants to eat healthier, or you’ve noticed her body changing, it’s important to calculate her BMI to see where she falls. Unlike adult BMI, a teen’s BMI is calculated and then compared to other teens to give a percentile that she is in for her weight and height, much like you’d receive at the doctor’s office. The BMI can give you a clue as to whether she simply needs a diet plan to eat more healthy, or if she’ll need a diet plan for weight loss. With a healthy BMI, your 14-year-old girl will enjoy better quality of life.
Regular Meals and Snacks
2. One of the most important things to incorporate into a 14-year-old girl’s diet plan is regular meals and snacks throughout the day. Teenagers are especially susceptible to skipping meals like breakfast and lunch: the first because she’s running late, and the second due to pressure from peers to eat as little as possible. However, skipping meals sends your 14-year-old’s body into starvation mode, telling it to store up fat for the next skipped meal. Eating regular meals actually causes a teen’s metabolism to run faster, burning more calories in preparation for the next snack. Talk to her about the importance of regular eating, both for maintaining energy, concentration and focus through the day, and as an important tool for weight loss.
Better Meals and Snacks
3. Too often teen girls eat meals and snacks that are less than ideal. While you want her to eat regularly, you also want her to eat quality food that will help her on her quest for a healthier diet. Make it easy for her by supporting her diet. Send her to school with a variety of healthy snacks like nuts, vegetables and crackers to snack on between school periods, and opt for a homemade lunch over cafeteria fare, which can be greasy and unhealthy. Talk to her about staying full with the right foods, those that are high in nutrients, but still low in fat and calories. Armed with the right information, your 14-year-old girl can follow a diet plan to keep her healthy, and gain eating tools to help her for the rest of her life.

Some foods you should stock up on are… (in net carbs)
- Macadamias (1.5 for 12 nuts)
- Yves veg hot dogs (~2 per dog)
- Firm tofu (7/100 g)
- Almonds (2.5 for 23 nuts
- Edamame (10 for 1 cup shelled)

Any hard cheese is fine; just have one thumb sized stick of it max per day. Also, whole eggs are less than 1 carb per egg. Meat analogues tend to be good choices, too, just read the labels carefully.

Fat – the fat satisfies your hunger and keeps up your calories – you’re not trying for starvation. Also, you’re trying to convert from carbs as your energy source to fat burning.

Should not eat, but in moderation: Cookies, Jellies, Any fast food, french fries, pies, sugary cereals, whole milk,white bread. Etc.. Really any foods that are high in sugar and carbs are just used for quick energy. Use your calories wisely on high protein and low carb foods. Eat every 2 – 3 hours and make sure you get 30 minutes of exercise 5 days a week .

Hope this helped you

Bearing in mind I’m not getting much fat from other foods in my diet. And these are good fats right, if I have a 60g serving with 40g berries twice a week is this OK?

Nuts in a diet are good for a protein hit, but bear in mind that one cup of most sorts of nuts is your entire recommended fat allowance per day. They’re good but don’t go nuts (haha!!!) each day. What you’re doing now, having them twice a week with berries, is perfectly fine!

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Combining the best diets to get the best result

Diet is EVERYTHING for weight loss, you can workout all day long but if your diet is bad you won’t lose weight.

Conversley if you eat healthy and in a caloric deficit, but don’t work out you can still lose weight.

this is especially great for athletes

Did you know a plant based diet improves muscle retention and function?

I will dispell the protein myth right now. There are plenty of full spectrum protein sources that are plant based. Animal proteins are uneccesary and cause your body to become acidic.

A raw vegan diet is the perfect diet for maintaining ideal weight, never compromising muscle mass, and providing you a complete array of energy for any athletic activity.

First let me cover what you posted about your excercises. Im glad you run im glad your getting into kickboxing. I run as well but what you should know about running is that its much harder on your joints than simply walking. Walking is an incredible excercise because it doesnt stress your body to the max.

to the diet…

I would reccomend in the morning a green smoothie or somehting of the sorts. Get some frozen berries. strawberries blackberries, blueberries store them in the freezer. Stock up on bananas, and find yourself a plant based protein powder. Vega is the best but probabbly quite pricy for someone your age unless you have someone supporting you well financialy. Its about 50 bucks for a months supply so it may be a little much.

You can find a raw source of brown rice protein just search sunwarrior on google. they make a good protein additive, your local helath food store should have 1 of 3 things Hemp protein, (no it wont get you high and yes people have been eating it for thousands of years) brown rice protein, and pea protein. Mostly it wont deteriorate the taste of your morning smoothies. and throw in about a tablespoon of raw coconut oil.

This will solve the dillemma of breakfast and it can be done in about a third of the time. youll be up and out the door faster than ever. The nutrition will keep you full well into lunch time.

drink purified water throughout the day.

snack on fruits like grapes, cherries, apricots, peaches, be creative theres alot out there.

lunch should consist of a plant based salad. Chop up some cucumbers,lettuce spinach or whatever greens you like, add some onions carrots or any other vegetables. Make a dressing with garlic, flax oil cold pressed olive oil and whatever spices you like. chop your vegetables finely.

To give it substance chop up some RAW almonds and or sunflower seeds mix them with spices or just toss them into your salad for substance

make sure the seeds and nuts you buy are RAW. INGREDIENTS MUST SAY RAW!
why? cooking or roasting anything destroys the enzymes. This si the secret to obtaining incredible health energy and vitality!

for dinner be creative, there are tons of raw recipes out there,
there are some and will be more available at http://www.natural-green-guide.com

and you can read more about the raw vegan diet at http://www.natural-green-guide.com/raw-food-diet.html

by the way the creator of vega – my raw food morning smoothie burst… is a raw vegan triathlete. Yep a vegan triathlete. a plant based diet will throw you YEARS ahead of your curb.

Boxes wont be the only thing you kick if you fuel yourself in such a positive way my friend!

Enjoy and learn as much as you can! no matter how little the people around you care for thier health YOU DONT HAVE TO END UP LIKE THEM!
MAKE A COMMITMENT!

If Lifes worth living its worth living well
http://www.natural-green-guide.com

Thanks!

I think it all starts with eating right and doing excerise first. I wasn’t always in shape. Many years ago I was very overweight and didn’t watch what I ate and it quickly became out of control. I tried every machine and diet food out there..along with many diet programs but none of them worked. A few years back I tried a program called the automatic fat loss system http://www.bestfastweightlossdiet.com which worked wonders for me. It takes you through everything you need to know in order to lose weight fast. Try it out , it may work for you in time for the cruise! Have fun!!! The link is below if you want to look at that program Mike: