Do you think you need to lose a few pounds? Your analyzes indicate high cholesterol? Then you are in the right place, because today I am going to reveal a diet that aims at eliminating overweight, but also regulating cholesterol levels. I am talking about TLC weight loss diet (Therapeutic Lifestyle Changes weight loss diet) or, in translation, the diet of lifestyle therapies. It is really working?
Find out below how healthy TLC diet is, what principles are based on, what foods you can eat, and how many pounds you can take down!
On what principles are based and which foods are allowed
The TLC weight loss diet was invented by US specialists from the National Institute of Health in partnership with the American Heart Association and a team of doctors in the educational program to control cholesterol levels, so not by a star or by any obscure doctor, so it is worth reading further on what this diet requires.
In short, the TLC diet is based on the drastic reduction in saturated fats, which we usually find in fatty meat, high-fat dairy products, and roasters that raise cholesterol and the risk of heart disease or stroke.
Also, you need to consume as many fiber as you can to naturally reduce cholesterol levels in your blood.
The purpose of this diet is to eliminate excess weight in a healthier way, without drastic restrictions, so that the TLC weight loss diet can be followed without problems, so it may easily become a lifestyle.
It also aims to reduce cholesterol levels by 8-10% in six weeks.
How many calories you can eat in the TLC diet?
The TLC diet is ranked No. 4 in the top of the 2016 best weight loss diet list.
The DASH Diet, followed by the Mediterranean diet, then by the MIND diet, occupy the first three places.
According to the TLC diet, if you have to lose weight, you should consume 1,200 calories/day for women, or 1,600 calories/day for men.
If you do not have to lose weight, but you have to lower your cholesterol level, set as your calories consumption goal at 1,800 calories/day if you’re a woman, or 2,500 calories/day if you’re a man.
In both situations, you should limit your fat intake to less than 7% of your daily calories and cholesterol to less than 200 milligrams/day.
If, after 6 weeks of treatment, the analyzes do not indicate an 8-10% decrease in LDL cholesterol, introduce more plants’ fibers into the diet.
You are allowed to eat chicken, turkey, lean beef, skimmed milk, eggs, fish, fruits, vegetables, and whole grains, but all within the required caloric limits.
How many kilos can you lose with the TLC diet
Generally, low-fat diets are effective if you want to lose weight and the TLC diet is one of them.
A study on 120 people, divided into two groups (one following the Atkins diet and another following the TLC weight loss diet), revealed that Atkins diet is more effective, but that does not mean that the TLC diet has no beneficial effects.
On the contrary, the participants who had followed the TLC diet were slimmer, but less than those in the first group. They dropped 18 pounds, compared to the 28 pounds dropped by those who followed the Atkins diet.
The main reason why TLC diet is better is that once you lose weight with eat, you’ll not re-gain the lost pounds after stopping the diet, as it has happened in those people who followed the Atkins diet.
So, if your goal is not to lose weight quickly (and I do not recommend this, because then you will face other problems), The TLC diet can be your ally.
And because the taste of foods is also important, I have to tell you that cooking methods are just as important as the foods you eat. Steamed, boiled, baked, barbecue, or post-cooked foods are preferred.
As for alcohol, you should limit it to a glass for women, or two glasses for men. Excessive alcohol consumption leads to increased triglycerides, fat associated with cardiovascular disease and diabetes.
In addition to eating, it is important to do at least 30 minutes of exercise daily (walking, running, swimming, cycling, volleyball, gymnastics, etc.). Exercise significantly reduces the risk of heart disease and diabetes, shapes your body nicely, and increases your energy.
The TLC diet can be followed by anyone, including children with weight problems, because it includes all the categories of foods that contain all the essential nutrients.
For a woman who wants to keep fit and reduce cholesterol (1,800 calories/day), here’s how a one-day menu example looks like
- A cup of oatmeal with a cup of skimmed milk and a few raisins
- Two slices of melon
- A glass of orange juice
- A cup of coffee with 2 teaspoons of skimmed milk
- A sandwich with slices of whole bread with grated mushrooms
- 100 grams of pasta of vegetables
- One apple
- A cup of unsweetened tea (optional)
- One orange
- A cup of boiled rice
- Some bunches of boiled broccoli
- 10 strawberries
- A small, natural, low-fat yogurt
Snacks between meals:
- 50 grams of popcorn made in rapeseed oil
- A cup of peach juice from the compote or a fresh peach (more recommendable)
If you decide to follow this diet, you have nothing to lose, except weight and bad cholesterol levels. Keep in mind that TLC weight loss diet it is not a drastic diet, so overweight does not disappear overnight, but your health will only be improving, gradually!