TLC Diet (Therapeutic Lifestyle Changes)

Vegetables

TLC Diet  (Therapeutic Lifestyle Changes) is usually done to help lower bad cholesterol and reduce the risk of cardiovascular disease. The key to this diet is to reduce the intake of fat, especially 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 also help with weight loss.

Experts reveal this 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 less saturated fat and salt. Is a good way to maintain normal cholesterol and blood pressure, thus decreasing the risk of heart problems.

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 saturated fat intake to less than 7 percent per day, which means reducing the high fat milk, butter and fatty meats.

On this diet a person is also asked to eat lots of fruits, vegetables, grains, low-fat dairy products or without fat, fish and poultry such as chicken without the skin.

Every day is recommended to eat meat no more than 5 ounces, including skinless chicken or fish, drink 2-3 servings of low or non-fat milk, eat 4 servings of fruit, 3-5 servings of vegetables, and grains, pasta, cereals or rice.

Fiber intake, particularly those found in vegetables, fruits, nuts and grains are the main source that should be encouraged in the TLC diet, most of the menu are 40-50 grams of fiber daily.

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