Diet Plan For Teenage Girl To Lose Weight Fast


Diet plan for teenage girl to lose weight fast. The first thing that you should do is watch your caloric intake. The more calories you eat in a day, the fatter you are going to be. This may seem like common sense to many people, but there are many who think that all they have to do is start exercising and they’ll be on the way to losing weight. Tempting as this may sound, it is just one of those myths which has been passed down from one person to another for years. If you want to lose weight effectively, then you will also be required to have a good diet plan for teenage girl.

A Teen Diet Plan for a Whole Week

Teenagers are smart enough to appreciate the benefits of a healthy diet, but they are also easily tempted by fast and tasty junk food. The trick to creating a weekly meal plan for teens is to include plenty of nutritious substitutes for sugary foods laden with empty calories. Pick a few basic menus for each meal and alternate days to take some of the fuss out of planning. Teens will not object to eating their favorite meals two or three times a week.


It’s tough to monitor a teen’s diet, particularly when he eats away from home. Include your teen in the planning process, write down the plan and shop for all the ingredients for the week ahead of time. Focus your plan around the calorie needs of your teen. Caloric intake for teens varies, depending on age, gender and fitness level and whether weight loss is a goal. Keep in mind that teenagers need at least five servings of vegetables and fruit per day, and more is even better. Since snacking is an important element in a teen’s diet, offer fruits and vegetables as snack sources. Creamy dips go a long way to making raw vegetables into a welcome snack.


Teens who eat breakfast do well in school and tend to eat healthier for the rest of the day, according to the Nemours Foundation, a nonprofit organization that focuses on children’s health. Pick easy and fast items for breakfast so you don’t have to give a lot of thought to what to eat on busy mornings.

Teens need plenty of whole grains every day, so whole-grain toast with peanut butter is a good choice. Add a glass of skim milk and a piece of fruit for calcium and vitamins. Yogurt mixed with granola and berries is quick, as is cottage cheese with pineapple. On weekend mornings, try a scrambled-egg sandwich on a whole-wheat roll with ranch dressing and bacon for your active, growing teen with a hearty appetite, or mix seasoned dressing mix into scrambled eggs and serve with breakfast sausage.


Sending a homemade lunch to school with your teen is the best strategy for good nutrition. Make sandwiches with lean, sliced turkey or tuna. Add loads of vegetables and use whole-grain bread. For teens who aren’t interested in sandwiches, make chicken salad with mandarin oranges and almonds and creamy dressing or send a piece of cold, baked chicken. Kale chips are a satisfying, vitamin-rich and low-starch alternative to potato chips. Stick to your meal plan and assemble lunches the night before.


Load at least half of your teen’s dinner plate with vegetables and fruits. Consider mixing them with whole grains for visual and taste appeal. Fried rice with spinach and peas, and couscous with dried fruits are good choices. Keep portion sizes for protein under control. Teens need 5-1/2 oz. of protein per day, and a 3 oz. portion of meat is about the size of a bar of soap.

Indian Weight loss Diet plan for Teenage Girls ( Teenager weight loss )

We all have been in the phase where we couldn’t wait to grow up. Teenagers are looked upon by the kids younger to them. For younger kids, teenagers have the best life. But, like adults teenagers also deal with a lot of physical, mental, and emotional issues. Weight is one such issue that most teenagers have to deal with. And teenage girls are the main victims. In this article, we will see an Indian Weight loss Diet Plan for Teenage Girls ( Teenager weight loss ).

Indian Weight loss Diet plan for Teenage Girls ( Teenager weight loss )

Teenagers go through years of growth spurts, hormone shifts, and body adjustments. Menstruation is the biggest change that teenage girls go through. It is difficult for them to accept the fact that menstruation is now an unavoidable part of life. On top of that because of the hormonal changes they experience physical changes. Fluctuation in weight creates a big blow to teenager’s self-esteem.

Teenage girls gaining weight is very normal. There are some girls who shed this weight once they enter adulthood. But there are few who gain unnecessary weight which becomes difficult for them to lose. This unwanted weight gain affects the kid very deeply and they follow all the fad diets for the fastest results. If you have to manage your diet according to your school timings, here is a more suitable diet plan for school time.

What Causes Excess Weight Gain in Teenagers?

  • Eating unhealthy food:

Unhealthy snacking between meals, eating when bored, consumption of junk and soda all lead to excess weight gain. Eating high calorie foods when feeling low is another factor that piles on the weight. These food choices are also low in nutrients.

  • Lack of physical activity:

The world has become small as it is now connected through the internet. Spending more time on the phone also leads to weight gain. There is a positive balance between the calories consumed and physical activity that leads to the accumulation of excess calories.

  • Puberty:

This is an unavoidable growth change in teenage girls. But an inappropriate spurt in hormones increases the appetite which in turn leads to weight gain. Excess weight gain along with less physical activity worsens the situation.

  • Psychological reasons:

They may unnecessarily compare themselves to their peers and be under the pressure of having the “ideal body”. The dissatisfaction of not having the perfect body may lead to depression. This can lead to binge eating. Also, the stress itself leads to weight gain. Instead,  partner up with your friend for a weight loss journey.  After all , a friend in need is a friend indeed.

  • Physiological reasons:

Many health conditions like hypothyroidism, high cortisol levels, and PCOS lead to excess weight. The girls tend to feel tired and fatigued. Certain anti-anxiety or anti depressing medicines also lead to weight gain.

Let us now see some useful tips that will make your teenager’s weight loss very easy.

Weight loss tips for Teenagers: 

Indian Weight loss Diet plan for Teenage Girls ( Teenager weight loss )
  • Consume a Balanced diet:

Most teen girls are conscious about their weight and appearance and tend to reduce their calorie intake to maintain their weight. They start starving themselves to lose weight. Girls forget that along with maintaining the weight they are still in the growing age. They still need enough calories for proper growth and maintenance. A proper weight loss diet plan for teenage girls should consist of an adequate amount of carbohydrates, proteins, fats along with vitamins and minerals. Consume proper 2 – 3 big meals and 2 – 3 mid meals or healthy snacks.

  • Eat lots of fiber:

Include a variety of fiber in your diet. Consume whole fruits, vegetables, oats, quinoa, whole grain cereals, pulses, sprouts, and bran fortified foods. A minimum of 5 – 6 servings of foods and vegetables is a must in a day. These fulfill the need for fiber, vitamins, and minerals.

  • Keep the proteins high:

High proteins are necessary for the growth and maintenance of the body. It boosts metabolism and aids weight loss. Include milk and products, egg, poultry, dals, pulses, sprouts, nuts, and seeds.

  • Stay Hydrated:

Avoid soda, aerated drinks, or any sugar-laden drinks. Replace these beverages with plain water. Try to refrain from drinking anything but water and unsweetened tea. Adequate water helps to burn excess fat. It has added value of clearing your skin issues that accompany PCOS. When you feel hungry between meals, try to consume water first. Your body might sometimes get confused between signals of thirst with hunger. Drinking ice cold water helps to increase your metabolism thereby reducing your weight.

  • Moderation is the key:

We all have food cravings. It would be very cruel if the teenager avoids something just to lose weight. It is ok to indulge in the high-calorie craving once in a while. Just key to healthy eating is “Eat everything in moderation”.

  • Do not follow a fad diet:

There is a lot of information available online. The girls might not be aware of the information available is authentic or just false info. It is always better to follow a balanced diet under the guidance of certified professionals.

  • Exercise more often:

Try to take up any outdoor sports activities like basketball, football, hockey, or cricket along with academics. Or else you can also go for walks or jog or swimming. Simple yoga is also beneficial for weight loss. At least 150 minutes in a week is required for appropriate weight loss.

  • Sleep sound:

Sound sleep helps your body and mind to relax. The body repairs itself while we sleep. There is a reduction in stress and also it burns calories.

Indian Weight loss Diet Plan for Teenage Girls

Here is a sample 1 day Indian weight loss diet plan for teenage girls.

Empty stomach:

1 Glass jeera or cinnamon water (soaked overnight) / 1 glass plain water + 6 soaked almond


  • 1 glass Berry/ Fruit Smoothie (Berries/ Any Fruit + Oats + Milk/curd + Chia Seeds)


  • 1 Cup vegetable Poha /Upma/ Daliya  + 1 Glass Milk


  • 2 boiled eggs


  • Soaked Nuts (4 almonds + 2 Walnut halves + 1 Dry Date + 1 dry fig)


  • Musk melon / watermelon / Apple / Guava /Pomegranate /Orange


  • 1 Bowl green salad +
  • 2 Chapati Or 1.5 Cup boiled quinoa/ brown rice +
  • 1 cup vegetables +
  • 1 cup Daal / 1 cup curd / 100 gms chicken or fish


  • 1 cup green tea OR 1 glass milk  +
  • 1 cup Sprouts OR a bowl of puffed rice with veggies ( bhel without namkeen)


  • 1 cup Stir fry  veggies(carrots, capsicum, peas, cauliflower ya broccoli, and few paneer cubes ) or  Green leafy vegetable +
  • 1 cup Wheat noodles with veggies / 2 small  Millet roti/ 1 Vegetable Stuff Paratha +
  • 2 cup peas tomato Soup + 1 cup mint raita at room temperature


  • 1 glass Milk (No sugar)


All you need is embrace is “it’s not about size…it’s about being healthy and fit”. You can get rid of the extra flab with a balanced diet, healthy food habits, and lifestyle changes. Take professionals’ help rather than just relying on the information available on the internet. Hope our Indian Weight loss Diet Plan for Teenage Girls ( Teenager weight loss ) helps you achieve your targets. All the best!

Diet Plan for Teenage Girls

Obesity, hypertension, and numerous lifestyle diseases are a major issue amongst teenagers these days. As parents, you should take care of your child’s health. Finding an exclusive diet plan for teenage girls can give you a solution for quick weight loss.

A diet plan that targets fast weight loss is always not safe. While we are talking about a suitable diet plan for teenage girls, we should focus on their nutrition, more than anything else. We all know that weight loss is the most in-thing among teens today, but that does not mean that it compromises their health aspects.

The Diet Plan: The essential commodities that we should consider

Having fresh fruits is one of the best ways of dieting apart from taking smaller meals at regular intervals rather than going for three large meals. The sodium contains in fruits helps to minimize the extra weight from the body and the nutrients present in them help in improving immunity along with aiding proper growth.

Exercise is vital to get rid of the fat. You can also have some workouts planned out while dieting. Make sure that you should focus on their diet more. Continue insisting them to take additional nutrients foods as their diet plan.

A good diet plan always ensures proper national foods that add vitamins and will work as an energy booster for the young and growing body of a teen. A healthy and effective weight loss diet for a ten is similar to that of we adults. It is important that we make the right food choices as a part of the diet. The main focus should be on calorie intake as calories affect girls quicker than boys. Boys can afford some extra calories without any risks of weight gain, whereas, girls become flabby with the slightest addition of extra calories.

To ensure that you give the right foods as a part of her diet, it is always advisable to consult a dietician he or she can prescribe a well-balanced diet for your teen daughter.

Teen diets are not universal

No diet plan for teenage girls is universal. Girls always have varied tastes. As parents, it is your responsibility to ensure that you make an effort in developing good taste with a variety of food for your teen right from her young age. Teens are hooked with eating what they like and later find it difficult to adjust unless there are clear motivations or there are any health issues to be considered.

A good diet plan for a teen girl consists of normal things that they should consume on a daily basis. The two most important food group that almost all teenager misses out are the fruits and vegetables. It is especially very important for all teen girls who want to lose weight. The calorie requirement should be fulfilled through cereals, along with other whole grains and fortified foods. They should ensure a steady supply of proteins, along with fibrous veggies and a wide selection of fruits. Mornings should be fueled aptly with enough proteins and fibers like oatmeal, berries, honey, and raisins.

We know that as a parent it might be that easy as it seems trying to pacify a rebellious teen. It is important that you make your teen admit to the changes they need to look and feel good at the same time. Health is important for all of us and if we are able to make our teens understand the importance of good health right from their young age, there could be nothing better to it. 

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