TLC–Therapeutic Lifestyle Changes
TLC recommends eating foods high in fiber and complex carbohydrates, but low in unhealthy saturated and trans fatty acids, to lower blood cholesterol and prevent the risk of heart disease. Dietary recommendations are scientifically sound.
Which products should be on the menu which should be restricted and which should not be eaten at all?
- Saturated fats should be less than 7% of total calories;
- For polyunsaturated fats: up to 10% of total calories ingested;
- Monounsaturated fat: up to 20% of total calories ingested;
- Carbohydrates: 50-60% of total calories ingested;
- For water-soluble fiber: at least 10 to 25 grams per day. Protein: about 15% of total calories ingested;
- Cholesterol: below 200 mg per day;
- For salt: less than 2300 mg per day.
Calories must be in balance with the amount consumed to achieve and maintain the desired weight.
To reduce cholesterol, men should not take over 2,500 kcal, women – 1,800 kcal per day.
If you want to get rid of extra pounds, women should take 1,200 kcal, men – 1,600 kilocalories. Foods (biscuits and other products) that contain trans fats should be completely abandoned.
When Did This Diet Originate?
The American Heart Association approved the TLC diet in 2001. They base it on the guidelines of the National Cholesterol Educational Program.
Who Is It Especially Suitable For?
We especially recommend the diet for those at increased risk of heart disease, heart attack or stroke, and for diabetics and metabolic syndrome.
They base the diet on guidelines, not strict rules, so it will be pleasant for everyone who likes to create their own menu.
What To Consider When Following This Diet
We should set aside least 30 minutes each day for physical activities such as brisk walking, swimming or cycling.
They should gradually become part of everyday life. Exercise effectively helps reduce the risk of heart disease and diabetes, maintain and reduce weight, and increase energy levels.