How Does TLC Diet Work?
The TLC (Therapeutic Lifestyle Changes) diet was made by the National Institute of Health’s National Cholesterol Education Program.
A major point is goal of cutting cholesterol as part of a heart-healthy eating regimen. It calls for eating plenty of veggies and fruits, breads, cereals and pasta and lean meats. You’ll have a lot of choose foods what you eat.
You can start the TLC diet by choosing the desired calorie level. If your only concern is to reduce LDL, bad cholesterol, the target is 2500 calories per day for men and 1,800 for women.
You need to lose a pound? You must reduce saturated fatts less than 7 percent of daily calories, which means you eat less milk fat, such as butter, and avoid fatty meat like salami.
Consume no more than 200 milligrams of cholesterol per day – a quantity of about 2 ounces of cheese. If after six weeks your LDL cholesterol has not dropped by about 8 to 10 percent, add 2 grams of plant stanols or sterols and 10 to 25 grams of soluble fiber each day.
(Soluble fibers and plant stanols and sterols help block the absorption of cholesterol from the digestive tract, which helps to reduce LDL.
Stanols and sterols are found in vegetable oils and certain types of margarine, and are also available as dietary supplements.) You must eat lots of fruits, vegetables, whole grains, non-fat or non-fat dairy products, fish and poultry. ( Top Remedy for obesity stretch Marks and Diabetes type 1)
How you meet these guidelines depends on you, even though food sampling plans are available.Want to try?
- Eat meat a minimum of 5 ounces a day, chicken,turkey and fish.
- Eat two to three meals a day of milk or fatty fats.
- Fruit and vegetables; up to 4 fruit portions and three to five portions of vegetables.
- Eat 11 serving daily of bread, cereals, rice, pasta or other cereals.
How Easy To Follow TLC Diet?
Whether the TLC diet is easy to follow depends on your ability to track what you eat. For example, it is for you to ensure that there is no more than 7 percent of the daily calories produced from saturated fats, and that you do not exceed 200 milligrams of daily cholesterol from food.
Nutrition on a TLC diet is feasible, but it takes a little effort. You will need to decipher which menu selection is the smallest in saturated fats and cholesterol.
A hunger should not be a problem on the TLC diet. You need eats a lot of fruits and veggies that are full in fibers.
Is TLC Diet Good? How much will you miss butter, fast food and creamy sauce? If you love your foods fat or you have a candy, TLC diet is not your solution.
But a little lemon and spice can make a chicken breast very tasty . For desserts, frozen pops are all in-bounds and low-fat sorbet
How much do you need to practice on a TLC diet?
The program says for at least 30 minutes of moderate intensity training – such as fast walking – most or all days of the week. Being physically active reduces the risk of heart disease and diabetes, helps maintain weight and increases energy levels.
TLC Diet Meal Plan
Here’s a typical one-day, 1,800-calorie menu on the TLC diet, per “Your Guide To Lowering Your Cholesterol With TLC.”
1 cup oatmeal (with 1 cup fat-free milk and 1/4 cup raisins)
1 cup honeydew melon
1 cup calcium-fortified orange juice
1 cup coffee (with 2 tablespoons fat-free milk)
- Roast beef sandwich
- 1/2 cup pasta salad with 1/4 cup mixed vegetables
- 1 cup unsweetened iced tea
- Orange roughy
- 1 cup rice
- 1/2 cup broccoli
- 1 cup strawberries topped with 1/2 cup low-fat frozen yogurt
- 2 cups popcorn cooked with canola oil
- 1 cup canned peaches