TLC Diet: Lose Weight and Reduce Bad Cholesterol with Healthy Diet

TLC Diet (Therapeutic Lifestyle Change) is a diet that helps to lose weight and reduce the level of bad cholesterol and thus reduce the risk of heart disease.

Basics of TLC Diet

  • Reduce saturated fats to 7% of total calorie intake.
  • The daily intake of cholesterol must be below 200 milligrams.
  • Sodium intake must be limited to 2400 milligrams per day.
  • 25% of calories should be provided from fat.
  • Balance calorie intake so that the diet is as healthy as possible – for women is enough 1800 calories per day and 2500 for men.
  • For weight loss, it is necessary to lower calorie intake, in which case 1200 calories for women, and 1600 calories for men are recommended.
  • Physical activity is mandatory with the TLC diet, at least 30 minutes of training daily.

TLC diet may seem complicated, but it’s actually very simple. The diet is based on cereals, fruits, vegetables, fish, poultry and low-fat dairy products.

  1. Meat and legumes

This group includes fish, legumes, and poultry. Chicken without skin, veal and fish are very healthy choices. Do not eat more than two portions a day. The size of a single portion should be the size of the playing card.

  1. Eggs

Do not eat more than 2 yolks a week.

  1. Dairy products

Choose low-fat dairy products and make sure you do not consume more than 3 servings per day. One serving may contain a cup of skimmed milk, a cup of Greek yogurt and 30 grams of low-fat cheese.

  1. Fruits

You should eat 2-4 portions of any fruit daily.

  1. Vegetables

You need to eat 3-5 portions of any vegetables.

  1. Cereals

Cereals include flakes, bread, rice, pasta, etc. Eat 1-6 servings a day. Serving includes 1 slice of bread, 30 grams of cold cereals, ½ cup cooked pasta or rice and a half muffin.

  1. Sweets and snacks

Choose low-fat foods, and avoid fast and processed foods.

  1. Training

TLC diet advises at least 30 minutes of moderate to intense training. Every day walk should take 30 minutes.

Foods to avoid

  • Limit the intake of saturated fats and oils such as bacon, butter, and coconut oil,
  • Avoid fatty meat such as steak, ground beef, sausages, hot dogs, and salami,
  • Do not consume milk and dairy products with more than 1% fat,
  • Do not eat processed foods.

Menu – Example 1

Early morning – cup of green tea

Breakfast – ½ cup of cereal or oatmeal with milk, banana or orange

Lunch – sandwich with vegetables, 30 grams of chicken breast with pastry or bread of whole grains; a bowl of lettuce with 1 tbsp. of mayonnaise dressing; an apple

Evening snack – 1 cup of Greek yogurt with raisins, berry fruit, and peanuts; peach and cup of low-fat milk

Dinner – 90 grams of baked salmon with cooked vegetables, a cup of boiled brown rice, a cup of tomato salad with olive oil, a slice of black bread with a teaspoon of margarine.

Menu – Example 2

Breakfast

  • 1 egg and 2 egg whites with half a cup of boiled spinach, on one spoon of peanut or sunflower oil
  • Small whole grain pastry
  • 1 apple

Snack

  • 40 grams of low-fat cheese
  • 1 piece of whole grain bread
  • 1 orange

Lunch

  • 1 cup lettuce with 1 tbsp. of olive oil
  • 1 tomato
  • a cup of cooked brown rice
  • 60 grams of chicken roasted on a spoon of peanut or sunflower oil

Snack

  • 2 tablespoons of nuts, almonds, hazelnuts…
  • 1 non-fat yogurt
  • ½ banana

Dinner

  • 50 grams of grilled fish
  • ½ cup of cooked potatoes
  • 1 cup cooked spinach, spiced with a spoon of olive oil.

Do you want to lose weight?

Studies have shown that diet with less unhealthy fats and controlling calorie intake stimulates weight loss. With TLC diet you should lose 2-4 pounds a week, which is, in fact, the healthiest method of weight loss.

How easy is it to stick to a TLC diet?

It depends on what you like to eat. If you love carbohydrates and vegetables, then TLC is the right diet for you. The fact is that this diet requires constant monitoring of the number of calories you enter, which can be hard, at least until you get used to and learn how much calories there are in certain foods.

Satiety: hunger should not be a problem on the TLC diet because it is abundant with the foods that will fill you. And calorie intake prevents hunger.

Taste: how much will you miss butter, fast food and creamy dishes such as lasagna, sauces for pasta with cheese and everything that is prepared with sour cream? If you’re used to such a diet, then TLC diet will not suit you. And, in fact, if you have decided for a diet – you will have to exclude these dishes from the menu.

 

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