Whats is the TLC Diet
The TLC (Therapeutic Lifestyle Changes) diet has been successfully created by dietitians with the goal of cutting cholesterol as part of a heart-healthy eating program. The TLC Diet calls for eating lots of vegetables, fruits, breads, cereals, pasta, and lean meats. The guidelines of the TLC Diet are broad enough to allow plenty of flexibility of what you can eat.
Balance is the key to maintain a healthy lifestyle in the long run.
Why go on a Low-Fat Diet
Low-Fat Diets contain significantly less fat than the recommended limit and are known to be heart-healthy approaches. On the TLC diet, one can eat lots of fruits, vegetables, whole grains, low-fat or non-fat dairy products, fish, and skin-off poultry.
How does TLC Diet work?
Begin the TLC diet by choosing your target calorie intake. If your main aim is to lower your cholesterol levels, the goal is 2,500 calories per day for men, and 1,800 calories for women.
Need to shed pounds, too? Then target calorie intake should be for 1,600 (men) or 1,200 (women)
- Cut saturated fats, like butter and fatty meats like salami
- Consume no more than 200 milligrams of dietary cholesterol a day for example, 2 ounces of cheese.
- Add stanols and sterols to your diet, they can be found in vegetable oils and certain types of margarine and are available as supplements, too.
Keep meat consumption to a minimum, choose skinless chicken or turkey and fish.
- Eat 2 to 3 servings a day of low-fat or non-fat dairy
- Include plenty of fruits and vegetables.
- Consume 11 portions a day of bread, cereal, rice, pasta or other grains.
Feeling hungry? Craft a tasty roast beef sandwich with leafy greens and tomato to control your hunger cravings. Add 1/2 a cup of pasta with a 1/4 cup of mixed vegetables and an apple for a balanced lunch.
Here are 9 Healthy Foods That Lower Cholesterol and can help feel full until your next meal
The TLC Diet helps reduce the risk The of cardiovascular disease and heart attacks. Making favourable lifestyle changes by including weight loss and routine exercise, can help lower your cholesterol and improve your overall health. Eating whole grains, fresh fruits, vegetables, nuts, seeds, and legumes can also help to reduce risks.
Next are a list of healthy foods you should add to your diet whether you have high cholesterol or not:
Whole grains reduce cholesterol levels by absorbing fats in your bloodstream and carries it out of the body in stools. Oats are one of those good carbs that help you lose weight.
Walnuts: Walnuts are rich in healthy monounsaturated fats and omega-3 fatty acids, commonly found in fish. Walnuts can help reduce cholesterol levels as well as the blood vessel inflammation associated with atherosclerosis and high blood pressure.
The protein in soybeans also appears to have a beneficial impact on high cholesterol levels. Eating two servings of tofu, soy milk, or soybeans per day could reduce cholesterol levels by as much as 5 percent.
Dry beans, such as kidney beans, navy beans, black beans, and lentils, are high in soluble fibre as well as plant-based proteins and phytonutrients. Adding beans to your meals can help reduce cholesterol, partly due to the fact that it replaces other types of protein high in saturated fat (such as red meat).
Olive Oil is an excellent source of Plant Based monounsaturated fat, is well known for its ability to reduce cholesterol and alleviate arterial inflammation. Olive oils and other unsaturated oils with similar antioxidant properties (such as canola oil and flaxseed oil) should be used instead of saturated or trans fats.
Orange juice is best known for being an excellent source of vitamin C but also contain plant sterols that positively influence cholesterol levels. Phytosterols are similar in structure to animal cholesterol but are not being absorbed into the bloodstream in the same way. Actually, they reduce the absorption of dietary cholesterol and help lower the level intensity of cholesterol in the blood.
Almonds deliver many of the same benefits to your heart as walnuts but with nearly twice the protein. One portion of almond delivers as much as 20 grams of fat per one-ounce serving, 85 percent of which are monounsaturated or polyunsaturated.
Avocado is another great source of monounsaturated fats, phytosterols, and polyphenols, all of which convert to improved cholesterol levels. By replacing the saturated fats in your diet with avocado and avocado oil, cholesterol levels can drop by as much as 15 percent in people on a moderate-fat intake.
Salmon or Tuna
Fatty fish such as salmon and tuna are some of the best sources of omega-3 fatty acids. Omega-3 fatty acids are known to greatly reduce the risk of death by irregular heartbeat or coronary heart disease. Herring, trout, and sardines are also a high-level source of omega-3 fatty acids.
Will the TLC Diet help you lose weight?
TLC was primarily designed to improve cholesterol levels, not for weight loss. But research suggests that in general, low-fat diets tend to promote weight loss too.
How easy is TLC Diet to follow?
Whether the TLC diet is easy to follow depends on your ability for tracking what you eat. This rule can be applied to nearly every diet, meaning that one should make sure that a very low percent of your daily calories come from saturated fat. Your daily cholesterol should also be monitored and kept low in your diet.
The TLC diet is not the greatest when it comes to convenience mainly because it takes a lot of effort and also a certain skill for reading nutrition labels.
Does the TLC diet provide many recipes?
There are many books available about the TLC diet, which do include recipes. We do suggest reading “The Complete Idiot’s Guide to the TLC Diet: Lower Your Cholesterol with This Heart-Healthy Eating Plan.”
Eating out on the TLC diet is also possible, but it also requires some effort. You will have to interpret which menu choices are lowest in saturated fat and cholesterol. Your safest choices in restaurants are steamed, broiled, baked, roasted or poached entrees. You should also always swap fries for a salad, and skip the dressing to help you reduce your calorie intake.
The TLC diet does not offer any tips or short cuts. Feeling full on TLC diet however won’t be a problem. You’ll be eating lots of fibre-packed fruits and vegetables, which soothe hunger. One of the many issues people face when starting a diet is reducing those hunger pangs to avoid falling off the wagon.
How much should you exercise on TLC Diet?
The TLC diet requires at least 30 minutes of moderate-strength exercise daily. A brisk walk is a good example. Be physically active to help lower your risk of heart disease and diabetes. Daily exercise will also help keeping weight off and increases your energy level.
Pros & Cons for the TLC Diet
- Encourages a healthy lifestyle
- Incorporates many whole foods
- Sustainable (especially on you wallet)
- Associated with several health benefits
- May be based on outdated information
- Requires diligent tracking
- Not accommodating to dietary restrictions