A beginner’s guide to the TLC diet

There are several diet plans that can help you lose weight and bring health conditions like high cholesterol under control. Though some of these diets are quite effective in helping you reach your desired weight, the true challenge lies in maintaining the weight and keeping chronic health conditions in check. Certain diets are extremely useful in keeping a particular health condition in check. For instance, the DASH diet focuses on controlling high blood pressure and helps in losing weight at the same time. Similarly, the TLC diet has been gaining several followers due to its ability to bring cholesterol levels to an acceptable level. If you are keen on controlling your cholesterol levels without using medications, the TLC diet is for you. So, read on to find what this diet plan consists of and how it will benefit you in the long run. What is the TLC diet? The Therapeutic Lifestyle Changes diet, or TLC as it is commonly known, has been rated as one of the best diets by health experts around the world. This diet has been designed to promote heart health and reduce cholesterol levels by combining healthy eating patterns with major lifestyle changes to bring a person’s weight under control. Moreover, this diet has proven to help in keeping certain health conditions at bay by reducing blood sugar levels, managing blood pressure levels, and ensuring the waistline is in check. The TLC diet has been developed by the National Institutes of Health to reduce the potential chances of heart diseases and stroke. This diet works wonders as it combines the components of the diet, exercise, and weight control and manages to keep heart diseases at bay. In addition to protecting the heart, following the TLC diet enhances a person’s immune function to reduce oxidative stress and more. How does the TLC diet work? TLC diet works by switching the type of fat you usually consume with healthy fats and increasing the intake of healthy compounds like plant sterols and soluble fiber which help in reducing cholesterol levels. This diet works well if you pair it with increased physical activity. When you are following the TLC diet, there are certain guidelines you need to abide by. These include:

  • You have to eat limited calories that are essential for maintaining a healthy weight.
  • About 25 to 35% of your daily calories should come from fat.
  • It is essential to aim for at least 10-25 grams of soluble fiber daily.
  • It is necessary to limit the consumption of dietary cholesterol to less than 200 mg per day.
  • For the diet to yield desirable results, it is essential to pair it with at least 30 minutes of moderate-intensity physical activity every day.

If you are following the TLC diet, you are required to increase your consumption of fruits, vegetables, whole grains, nuts and seeds, and legumes to heighten your fiber intake. Also, while you are at it, you will need to perform 30 minutes of any physical activity of your choice; it can be cycling, running, walking, or swimming. Furthermore, it is essential to limit the consumption of high-fat and cholesterol-rich foods like meat and dairy products for best results.