- What is the TLC diet?
- TLC diet - rules
- TLC diet - effects
- Recommended and contraindicated products in the TLC diet
- Products recommended in the TLC diet
- TLC diet - what should you avoid?
- TLC diet food preparation rules
- Pros and cons of the TLC diet
- Diet TLC - sample menu
The TLC diet is a nutritional protocol designed to lower your bad cholesterol levels. It results in a decrease in blood LDL by 8-10% within 6 weeks and a reduction in the risk of cardiovascular diseases. The TLC diet is low in fat, especially of animal origin; recommends eating vegetables, fruits and whole grains. It is rich in soluble fiber and plant sterols, which additionally contribute to lowering cholesterol levels. The TLC diet is effective in preventing heart disease, but it is difficult to apply without the help of a dietitian.
What is the TLC diet?
Diet TLC( Therapeutic Lifestyle Changes diet ), i.e. lifestyle change therapy, was prepared by employees of the National Institutes of He alth's National Cholesterol Education Program as a dietary protocol that aims to lower cholesterol and reduce the risk of heart and circulatory diseases. The TLC diet applies not only to eating, but also includes a daily exercise of moderate physical activity for 30 minutes and stopping smoking.
The diet is recommended primarily to people with cardiovascular diseases, dyslipidemia and people genetically burdened with these diseases. However, it can be used by everyone in order to prevent cardiovascular diseases, without age restrictions. The caloric content of the diet should be adjusted to the individual needs of the organism. It can also be used as a slimming diet if you follow the appropriate negative caloric balance.
TLC diet - rules
The TLC diet assumes a close participation of individual nutrients, especially the reduction of hydrogenated vegetable fats and saturated fatty acids of animal origin. The content of nutrients in the daily menu should be:
- saturated fatty acids - less than 7% of the total energy of the menu,
- polyunsaturated fatty acids - up to 10% of the total energy of the menu,
- monounsaturated fatty acids - up to 20% of the total energy of the menu,
- cholesterol - less than 200 mg per day,
- carbohydrates - 50-60% of the total energy of the menu,
- soluble fiber - at least 5-10 grams a day,
- protein - approx. 15% of total energymenu,
- sodium - less than 2,300 mg per day.
TLC diet - effects
Following a diet should lead to a reduction in the level of bad LDL cholesterol by 8-10% within 6 weeks. If not, introduce 2 g of plant sterols and stanols (phytosterols) per day in the form of fortified margarines that benefit the heart and increase the proportion of soluble fiber by 10 to even 25 g per day.
Recommended and contraindicated products in the TLC diet
In the TLC diet, the most important thing is to limit the caloric intake from trans fats and saturated fats of animal origin. They contribute to the increase in the level of bad LDL cholesterol in the blood, the formation of atherosclerotic plaque, and increase the risk of a heart attack and heart disease. Trans fats can be found in hard margarines, sweets, fast food and instant foods, while saturated fats include fatty meats and their preserves, butter and fatty dairy products such as yellow cheese.
According to the creators of the TLC diet, it is important to reduce the cholesterol consumed with foods because the more cholesterol you eat, the more it circulates in your blood. Currently, however, the scientific community is beginning to diverge from this statement.
Plant sterols and stanols are very effective in lowering cholesterol, as they resemble cholesterol and thus inhibit its absorption into the bloodstream. The therapeutic dose of sterols is about 2 g per day. To get it with your diet, fortified foods, such as soft margarines, must be consumed. Thanks to this, you can lower your LDL level by 5-15% within a few weeks. The TLC diet recommends eating oily sea fish twice a week because they provide omega-3 fatty acids, which reduce triglycerides, have a positive effect on the heart and reduce the risk of a heart attack.
Increasing the proportion of soluble fiber in the diet helps to lower blood cholesterol levels, reduces the risk of heart disease and slows down the absorption of sugars from food, thus protecting against insulin resistance. Vegetables and fruits, legumes, nuts, oatmeal and other whole grains contain high levels of it. The TLC diet also recommends reducing the amount of sodium in your meals. Sodium is present in virtually every processed product, such as bread and cold cuts, so read labels carefully.
Products recommended in the TLC diet
Product group | Recommended amount in the diet |
Cereal products: whole wheat bread, rice, wholemeal pasta, groats, cereals, low-fat crackers andcookies |
6 or more servings per day; depending on the caloric demand |
Vegetables, pulses | 3-5 servings daily |
Fruits | 2-4 servings daily |
Skimmed or low-fat dairy: yogurt, kefir, buttermilk, milk, cottage cheese, cottage cheese | 2-3 servings daily |
Eggs |
maximum 2 yolks per week, including those used in the preparation of food; unlimited proteins |
Lean meat, skinless poultry, fish | less than 150 g per day |
Fats and oils, mainly vegetable | up to 35% of caloric requirement |
Author: Time S.A
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Find out moreImportantTLC diet - what should you avoid?
- saturated fatty acids: butter, lard, palm and coconut oil;
- trans fats: sweets, confectionery, crisps and other s alty snacks, powdered food, ready meals, fast food;
- fatty meats: pork, lamb, beef and their products, offal;
- egg yolks.
TLC diet food preparation rules
The TLC diet recommends cooking methods that use as little fat as possible. Frying should be replaced by boiling, steaming, stewing and baking, and grilling. It is recommended to use non-stick pans on which you can prepare a dish without fat. If fat is used in heat treatment, it is best to use a spray dispenser to minimize the amount of oil. S alt should be minimized and replaced with spices and herbs. The dishes should use dairy products with a fat content of less than 1%. Meat with visible fat should be excluded from the dishes. Chicken and turkey are prepared without the skin. Butter must not be used for baking and must be replaced with high-quality soft margarines without trans fats. The yolks in the food should be replaced with egg whites, e.g. 1 yolk and 3 eggs instead of 2 whole eggs. It is best to prepare sauces and salad dressings without fat, water and vinegar. Sweetdrinks must be replaced with water in an amount of at least 2 liters a day and it is worth giving up alcohol. You can eat raw or steamed vegetables between meals.
This will be useful to youPros and cons of the TLC diet
Advantages:
- effective in lowering cholesterol and reducing the risk of cardiovascular disease,
- can be used by people of all ages,
- properly balanced has a slimming effect,
- based on products beneficial for he alth,
- ensures proper nutrition of the body,
- calorific value is adjusted individually to the needs.
Disadvantages:
- difficult to apply,
- requires counting calories and nutrient content,
- requires extensive nutritional knowledge and the ability to read the composition and nutritional tables,
- impossible to achieve by the average person without the help of a dietitian,
- there are many restrictions on the choice of products and food preparation, which may discourage its long-term use.
Diet TLC - sample menu
Breakfast:
- half a cup of oatmeal with a glass of skimmed milk with sterols
- medium banana eaten separately or cut into petals
- peach eaten separately or cut into flakes
2nd breakfast:
- apple
- glass of skim milk with sterols
- a slice of whole wheat bread smeared with a teaspoon of margarine with sterols with a slice of poultry meat, lettuce and tomato
Lunch:
- cup of cooked brown rice
- ok. 100 g baked salmon
- salad made from a cup of cooked broccoli, 1 tomato, 1 gherkin with a sauce based on a tablespoon of balsamic vinegar and a tablespoon of olive oil.
Afternoon tea:
- 200g cup of low-fat natural yogurt
- half a cup of a mixture of dried fruit and nuts
Dinner:
- 2 slices of whole wheat bread with 2 teaspoons margarine with sterols
- 50 g sliced baked turkey
- lettuce and tomato for bread
- a glass of carrots sliced into sticks