TLC DIET

Diet TLC (Therapeutic Lifestyle Changes) is usually done to help lower bad cholesterol and reduce the risk of cardiovascular disease. The key to this type of diet is to reduce the intake of fat, particularly saturated fat, and get more fiber.

Clearly TLC diet is designed to raise levels of good cholesterol and not lose weight. But there are also studies that show generally low-fat diet can help you lose weight.

The experts reveal the diet is good for making a healthy heart. This is due to a diet that emphasizes fruits, vegetables and whole grains, but tend to be slightly saturated fat and salt. This method is good for maintaining normal cholesterol and blood pressure, so the risk of heart problems decreased.

To date there is no indication of the risk of serious side effects that may arise, and diet of the TLC diet is safe to do for children and adolescents.

Steps taken to implement the TLC diet

Start by selecting a target calories, then cut the saturated fat intake to less than 7 percent per day, which means reducing the high fat milk, butter and fatty meats.

In this diet a person is also asked to consume a lot of fruits, vegetables, whole grains, low fat dairy products or lean fish and poultry such as chicken without the skin.

Each day be eating meat no more than 5 ounces, including skinless chicken or fish, drink 2-3 servings of low or non-fat milk, eating 4 servings of fruit, 3-5 servings of vegetables, and whole grains, pasta, cereals or rice.

Fiber intake is mainly found in vegetables, fruits, nuts and seeds are the primary source that should be pushed on the TLC diet, most of the menu there is 40-50 grams of fiber daily.

In the TLC diet protein consumed 15 percent of the daily calories of protein (10-35 percent is usually recommended). Salt intake is restricted so as not to over-share, watch your intake of potassium and calcium in the blood vessels so that the muscles can work well.