I posted a general post about nutrition about a week ago and you can find it here โ†’

Do you need to diet?

  • No. You don't necessarily need to diet. Especially if you are still a growing teenager you shouldn't restrict your calories.
  • Some diseases might need a consistent diet (diabetes) but these are exceptions and your doctor will give you more information if you need to pay attention to your diet.
  • If your BMI (body mass index) is normal you probably don't need to restrict your calories.
  • Instead of counting and restricting calories you could change up what you eat. You can for example eat less pasta and rice and add up your veggie intake.
  • Our bodies and digestions are different so if you are planning a diet, you should keep it for 2-3 weeks. After that you can adjust the diet however is needed. For example if you feel hungry during those periods, you need to add calories. If you need to lose weight, but nothing happens, you need to decrease your calorie intake a little bit.

Meal plan example, with about 1800 kcal:

food, aesthetic, and breakfast image

Breakfast:
2 dl oatmeal
2 tsp margarine
2 dl low-fat milk
a fruit

food, healthy, and yummy image

Lunch:
vegetables
1 ts oil-based salad dressing
2 potatoes or 1 dl rice or pasta
palm size of protein like fish or chicken

food, fruit, and healthy image

Snack:
1 dl curd or 2 dl low-fat, unsweetened yogurt
1 dl berries

food, healthy, and yummy image

Dinner:
vegetables
1 ts oil-based salad dressing
palm size of protein like fish or chicken
two small pieces of chocolate

bread, Chicken, and enjoy image

Snack:
1 rye bread with margarine and one slice of low-fat cheese
2 dl unsweetened low-fat yogurt
2 dl berries or a fruit

Supplements/vitamins I take:

  • Omega-3 fish oil
  • Multivitamin
  • Calcium
  • If I feel like getting sick I take extra C-vitamin and Zink tablet
  • Magnesium, if my muscles are cramping
  • Sometimes after heavy weight training I make a whey protein shake

Feel free to ask me any other nutrition or wellness related questions. Thanks for reading and if you want to check my other articles about a healthy lifestyle, here is the link: