About TLC diet
TLC diet (the Therapeutic Lifestyle Changes) is based on the new approach of lifestyle and diet changes. The main aim of this diet is reducing LDL cholesterol and losing weight. TLC diet was chosen for one of the best diets and it is recommended by the National Institutes of Health. The main focus of the TLC diet is the reduction of the amount of saturated fat in your diet. This should lead to the reduction of LDL cholesterol and lower the risk of cardiovascular disease. Sticking to the TLC diet for six weeks may reduce the LDL cholesterol level from 8% to 10%.
According to the National Institutes of Health recommendations, people over 20 years should make regular checkup of the cholesterol level, every 5 years.
If you have problems with cholesterol regulation, TLC diet is perfect for you. Diet is also good for people who want to keep the normal cholesterol level. TLC diet is bringing positive benefits for people who have cardiovascular problems because the low-fat products keep your heart healthy. Another way of lowering the risk of heart diseases is by losing weight.
TLC Diet goals
If your main goal is reducing the LDL cholesterol level eat food with a total calorie value of 2,500 for men and 1,800 for the women. But if you want to reduce some weight total calorie amount must be limited to 1.600 for men and 1.200 for women.
Your LDL cholesterol is at the same level after six weeks? Add 10-25 grams of dietary fiber in your diet. Dietary fibers are beneficial because they block the absorption of the cholesterol in the gastrointestinal tract.
This diet looks strange for you? You ask yourself how to survive the day and just with the small amount of food to reduce the number of calories? We suggest you, to eat low-calorie foods. This way you can consume more quantity of food. So concentrate on eating more fruit and vegetable.
Calorie value for several fruits and vegetables (3.5 oz):
- Raspberry (53 kcal)
- Radish (16 kcal)
- Carrot (41 kcal)
- Tomato (18 kcal)
- Cooked Spinach (23 kcal)
- Asparagus (20 kcal)
- Cabbage (25 kcal)
- Chili pepper (40 kcal)
- Pineapple (50 kcal)
- Peach (39 kcal)
- Mandarin (53 kcal)
- Cooked green beans (35 kcal)
- Guava (68 kcal)
- Quince (57 kcal)
- Cucumber (16 kcal)
- Broccoli (34 kcal)
- Watermelon (30 kcal)
- Apple (52 kcal)
- Grapefruit (33 kcal)
TLC diet daily food guide
Don’t eat more than 150 grams boiled meat daily. Next, you shouldn’t eat more than 2 egg yolks a week, but you can consume more egg whites. Furthermore, you can eat low-fat dairy products twice a day (for breakfast and dinner). Vegetable and fruit are allowed in larger quantities because they contain low calories. So, when you feel hungry, grab some fruit or vegetable. Consuming bread is also allowed. But take care of the amount because one large piece of bread contains around 80 kcal. You can afford yourself some cookie, but don’t forget your goal. One example of the TLC diet is given below.
- Breakfast: Oatmeal with one glass of low-fat milk and one tablespoon brown sugar. Also, you can enrich your breakfast with one banana or one apple.
- Lunch: Sandwich – two pieces of bread, 50 grams chicken or fish, lettuce, tomato, and carrot.
- Snack: Low-fat yogurt and some fruit according to your choice.
- Diner: Salomon fillet (75 grams) or chicken, one medium plate of brown rice. Additionally, you can make a salad with broccoli, lettuce, tomato, and cucumber.
- Late dinner: Some fruit and one glass of milk.