Teenage nutrition: is a low-fat diet good for puberty?

It can be confusing for a teenager looking to maximise their potential during puberty and they might be tempted by low fat diets.

In this blog post we look into whether low-fat diets are good for puberty…

Low-fat diets should be avoided during puberty. Fat is essential for proper growth and development during puberty due to the effect on hormonal health and cognitive development. Teenagers should choose fats from grass-fed animal products to give their bodies the nutrients necessary for puberty.

Is a low-fat diet good for puberty?

As fathers, it can be especially hard to see our boys going through dramatic physical and hormonal changes during their teenage years. We want to give them every bit of advice we can to help it go as smoothly as possible.

While diet may not be at the forefront of a teenager’s mind, it’s important to understand how certain dietary guidelines could impact normal development during puberty- particularly when those guidelines involve restricting fat intake. Unfortunately, this has been touted as the healthiest way to eat for decades. A dangerous notion that has undoubtedly been one of the causes of chronic disease and poor mental health in the West.

In this blog post, we will explore low-fat diets and their efficacy for growing teenagers– discerning what is right and wrong, given today’s latest medical knowledge on the subject.

Why would a teenager choose a low-fat diet?

In 2022 in the UK one in four children surveyed declared that they were on a diet(1). Although childhood obesity is a serious problem in the UK, and increasingly worldwide, one in seven of these children were of a healthy weight.

Puberty is a time when children start to become more and more self conscious about their physical appearance and how their peers perceive them. This is likely to be the first time in their young lives that they want to explore their diet and exercise as a means to change how they look. Worryingly, when I googled “how to lose weight” the first thing that came up was weight loss surgery in Turkey! Apart from that most advice is centred around eating plenty of fruits and vegetables (fine), limiting sugar (good) and ditching fat (very bad).

The teenage years are when most boys will start to learn about the dangers of obesity at school (2). They will also begin to link a desirable body composition and success- both with the opposite sex and their status among their own. At a young age, without the correct knowledge and education, teenagers can take part in unhealthy eating habits and dangerous trends in an attempt to achieve a certain body type. Fathers must understand basic nutrition so they can give their teenagers the correct advice during such an important stage as puberty.

Has your teen considered a vegan diet? Read these articles to learn how it could damage their health:

Is it healthy for a child to be vegan?

7 reasons to avoid veganuary: what a vegan child lacks.

The dangers of a low-fat diet for teenage boys during puberty

During puberty, teenage boys experience significant physical changes as their bodies develop rapidly. Nutrition is crucial during this stage, and unfortunately, many people still believe that cutting fat from the diet is the best way to remain healthy. However, this simply isn’t the case.

A low-fat diet can be particularly harmful to teenage boys during puberty due to the important role that fat plays in the body. Fat is essential for the production of hormones during puberty that begin to change children into adults (3). Testosterone, for example, increases 30-fold in boys during puberty (4). A low-fat diet will damage your teen’s hormonal health and inhibit their ability to create the large number of hormones that they need to optimally develop.

Fat also plays a huge role in how the brain is constructed and functions. Limiting fats, especially during teenage years can lead to problems with cognitive development (5).

Read this Son Of Man article to learn how to boost brain power with red meat!

A healthy balance of fats and carbohydrates is optimum during puberty

Maintaining a healthy balance of fats and carbohydrates is optimal for the overall well-being of your teenager. Arguments are made on both sides for cutting out all carbs or cutting out all meat etc. Puberty is such an important stage that the safest course of action is balance. For a teenager to enjoy these years and get the most out of them it isn’t best to push an extreme diet on your child. Keep the healthiest foods high but don’t try to cut out others entirely. At the end of the day, they need to grow!

While carbohydrates are one of the three macronutrients, consuming an excessive amount of grains can lead to health problems. Carbohydrates can fuel their muscles and brains and are a staple food in most cultures. However, high-carbohydrate diets have been linked to obesity and diabetes, so we don’t want our child’s diet to be built around them. Unfortunately, this is the case in most modern societies and, bizarrely, is also often diet advice given to those wanting to lose weight.

Therefore, it is crucial to strike a balance between fats and carbohydrates and ensure that your teen is consuming healthy sources of both, such as minimally processed carbohydrates and natural animal fats. A healthy balance of these nutrients will not only support their physiological functions but will also help them stay fit and energetic during these challenging times.

Get healthy breakfast ideas that are ideal for growing teenagers here!

The benefits of healthy fats on growth and development in teenagers

As already discussed, teenagers require a balanced diet to grow and develop, and healthy fats play a significant role in achieving that. Besides providing energy, essential fatty acids found in healthy fats are crucial for brain development, hormone synthesis and immune system function. Research has indicated that omega-3 fatty acids have a positive impact on

cognitive function, behaviour and mood(6). Incorporating healthy fats into a teen’s diet can help lower the risk of chronic diseases such as Type 2 diabetes, obesity and heart diseases later in life.

Energy

Saturated fat is an important source of energy for the body during the teenage years when growth and development are accelerated (7). It helps to provide the necessary calories for normal development, muscle building and hormone production (8). If a teenager can adapt to using fat for energy instead of sugar then they will experience a serious boost in alertness, happiness and calmness. It can be difficult to get through the switch but the benefits for teenagers (and their parents!) are well worth it and can be life-changing.

Subscribe to Son Of Man now to receive a FREE 2-week reset plan that will help you and your teen reap the rewards of fat!

Hormones

During puberty, hormones such as testosterone, estrogen and progesterone increase significantly in boys (9). As such, saturated fat is important as it helps to produce these hormones and assists in regulating their activity (10).

Cognitive development

Saturated fat also plays a role in cognitive development during this period. Studies have shown that teenage boys who consume higher amounts of saturated fat perform better on mental tests than those who consume low levels of saturated fats (11).

Another essential fatty acid for brain power is DHA. DHA is one of the omega-3 fatty acids and is only readily available in grass-fed animal products and wild-caught seafood. A significant amount of our brain is made of DHA and low levels of it have been linked to depression and anxiety.

Immunity

Fat is important for the immune system during puberty. During this time of rapid growth and development, an adequate intake of saturated fat helps to maintain a healthy immune response (12). The amount of energy needed for such rapid growth leaves teenagers susceptible to illness as their immune system takes a back seat. Teenagers that can run off fat for energy have much greater energy deposits available than teens that rely solely on sugar. Tapping into their body fat can give teenagers an almost unlimited supply of renga to fuel their blood stem cells g that power the immune response(13).

Dietary guidelines for your teenager

When it comes to helping teenage boys achieve optimal nutrition, following a set of dietary guidelines can make all the difference. First and foremost, aim to provide a balanced diet that includes plenty of natural foods such as meat, whole dairy products, and unprocessed fruits, vegetables and starches.

Encourage them to limit their intake of processed foods and sugary drinks, which can contribute to weight gain and other health complications.

It’s also important to ensure that they are getting enough vitamins and minerals, such as calcium, iron, and vitamin D. Lastly, be mindful of portion sizes and encourage them to eat slowly and mindfully, as this can help prevent overeating. Remind them that they are eating to fuel their body. If they exercise heavily then they will need more, if not then they will need less. Though the stress of puberty itself will boost their energy needs. A positive relationship with food comes from understanding the results of eating certain foods on their physical and mental health.

Why some fats are better than others

The good

The importance of having a balanced and healthy diet cannot be overstated. Consuming foods that are rich in specific nutrients, such as omega-3 fatty acids, is particularly important for overall health and well-being. Omega-3s are essential for reducing inflammation in the body, improving heart health, and enhancing brain function. Specifically, foods like salmon and grass-fed red meats are high in omega-3s. These foods should be incorporated into your teen’s diet to help them maintain optimal health and to get the necessary nutrients that their body needs. It is best to seek out whole foods and natural sources to ensure that you are getting the most benefits from your diet.

The 10 best foods for teenage boys to eat!

The bad

Polyunsaturated seed oils are highly refined, processed fats which often contain trans-fats that can be damaging to our health. These oils, such as canola and soybean oil, are high in omega-6 fatty acids and have a high smoke point which gives them a longer shelf life but makes them less suitable for cooking or baking.

They are linked to inflammation in the body (14) which can lead to health problems such as cardiovascular disease, asthma, and arthritis. Additionally, their pro-inflammatory properties can worsen skin conditions such as acne during puberty since teens already have heightened levels of inflammation due to hormone changes.

They are usually found in ultra-processed foods so staying away from them is a great way to limit seed oils. Educate teenagers to eat natural whole foods and not buy the ‘healthy oil’ propaganda. Polyunsaturated seed oils should be avoided during puberty and beyond!

Read this article to discover the dangers of ultra-processed foods: The 5 unhealthiest foods!

The ugly

Trans fats, also known as partially hydrogenated oils, are an artificial type of fat found in processed foods. They have been linked to numerous health problems that are especially dangerous for teenagers during puberty.

Trans fats have been linked to an increased risk of obesity. This is especially concerning for teenagers during puberty when body image concerns are common. They also cause inflammation and are linked to cardiovascular diseases and diabetes.

It is important to be aware of the health risks associated with consuming trans fats and to limit their consumption during puberty and beyond. By avoiding processed food products that contain trans fats, teenagers can ensure they are consuming a balanced and healthy diet.

Physical activity can help maximize growth potential during puberty

Now that your teenager is well-fuelled and ready to take on the world, they can put all that energy to good use and further power through puberty. Regular exercises like running, swimming, resistance training and cycling help improve overall health and strengthen bone structure, leading to better growth outcomes.

As parents, it’s important to educate children and teenagers on the importance of maintaining a healthy lifestyle and incorporating physical activity into their daily routines. Exercise can help teens reap the benefits of improved overall health and maximized growth potential.

For more information on teenagers and exercise, check out these Son Of Man articles:

How much exercise should teenagers get to maximise their health?

How to get your young teenager fit, happy and healthy with exercise.

Does weightlifting stunt growth?

Summary

As teens hit the age of puberty, they need to consume a healthy amount of natural fats to ensure their growth and development are maximized.

Foods such as those high in Omega-3 fatty acids and other grass-fed animal fats should be a priority because they provide the essential nutrients that teenage bodies need.

Although it can be tempting to go on a low-fat diet to lose weight, this should not be encouraged during puberty as it could have dire consequences for your child’s health.

It is key for parents to also encourage physical activity, which goes hand-in-hand with their children’s nutritional efforts.

By following these dietary guidelines, you can set your teenager up for success during puberty and beyond.

Raise Your Legacy

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