Core Elements of the TLC Diet:
The TLC diet, which stands for Therapeutic Lifestyle
Changes diet, is a nutrition program specially designed for people who are
looking after a more stable cholesterol level and an effective weight loss
solution. The goal of this diet plan is to reduce the consumption of foods that
are high in saturated fats, cholesterol, and unessential compounds that promote
illness.
It was the National Cholesterol Education Program (NCEP)
that introduced the TLC diet to help people improve their cardiovascular
health. It is a known fact that heart failure is the number one killer in
America, destroying thousands of life every day. The TLC plan includes physical
exercises, diet changes, and some efforts to shed pounds.
If you’re new to the TLC diet, there are a few important
concepts or terms you need to be familiar with before getting started. They are
also called the core elements of the diet plan. These include the following:
Cholesterol
Contrary to what many people think, cholesterol isn’t bad
at all. It is worth knowing that are two types of cholesterol – the good and
the bad. The bad ones, called LDLs are those that trigger the build-up of
plaque in the artery walls, preventing the blood from properly circulating to
and from the heart. As a result, heart attack occurs. Cholesterol isn’t just
taken from food sources. In fact, the liver produces most of cholesterol
required by the body. In the TLC diet, individuals should limit their intake of
cholesterol for no more than 200mg per day.
Fats
Just like cholesterol, fats aren’t bad at all. The body
needs them to sustain energy. But then, the body only needs the good or healthy
fats, also called the unsaturated fats. They are good because they help limit
the production of LDLs. Under the TLC diet, an individual should strictly
observe his or her fat consumption. It must be limited to 25-35% of the total
calories spent on a daily basis. The unsaturated fats are categorized into two
– the polyunsaturated and monounsaturated fats. The TLC diet recommends sparing
20% of total daily calorie intake for polyunsaturated and 10% for the
monounsaturated fats.
Carbohydrates
Carbohydrates are essential sources of energy. But instead
of simple sugars like those found in cookies and pastries, the TLC diet recommends
consuming complex carbohydrates such as vegetables, whole grains, pasta, and
wheat bread. Unlike most diet programs that discourage carbohydrates, the TLC
plan allows dieters to dedicate 50 to 60% of their daily calorie to carb-rich
foods.
Soluble Fiber
Fiber is highly valuable in promoting good digestion and
metabolism. One common reason why many people easily gain weight than others is
that they have poor metabolism. With this diet plan, an individual should focus
on eating fiber-rich foods like raw vegetables and fruits to obtain the
standard recommended fiber intake which is 10-25 grams every day. Fiber also
helps dissolve bad cholesterol.
Protein
Protein, especially the lean ones, is also the focus of
many effective diet regimes. Protein-rich foods include lean meat, fish,
legumes, beans, soy, and many plant-based products. It can be obtained in dairy
products as well, like cheese and whole milk. With TLC, protein constitutes 15%
of the daily calorie intake.
Other Sources:
Other Important Considerations
Those who are following the TLC diet must restrict their
salt consumption to up to 200mg a day. This means they should avoid junk foods,
chips, and other salty treats. The recommended salt intake remains the same
regardless of the number of calories a person eats.
Exercise is another essential component of this diet plan.
Engaging in physical activities also promote reduction in LDL levels and
production of good cholesterol. It also helps burn fats, as everyone knows.
Aerobics is among the best options for cholesterol management. For women, the
recommended calorie intake under this program is 1,800 and for men, 2,500. For
those looking to shed some pounds, they can lower down their calorie
consumption to 1,200 for women and 1,600 for men.
How effective is it?
Depends on what purpose it is used for. Although the TLC
diet has been proven to promote weight loss, it is more effective as a
preventive approach against heart problems and many other serious illnesses. In
a study published in the Journal Lipid Research, it was found that this
particular diet program improves the T cell-mediated immune function in older
adults who have elevated levels of LDL cholesterol.
Author Bio:
Mark Sanchez has good experience in the health care field. He also writing for dietingdirection.com, Mark Sanchez like to write on on health, diabetes, fitness & TLC Diet.
Mark Sanchez has good experience in the health care field. He also writing for dietingdirection.com, Mark Sanchez like to write on on health, diabetes, fitness & TLC Diet.
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