The Second-Best Diet for 2016 is the TLC Diet to Lower Cholesterol!
In a previous post we referred to the diets TLC diet is recommended as best diet for 2016 by prestigious panels of experts and ranked second in the evaluation. This diet is considered very healthy and a very healthy way of feeding. It promotes the consumption of healthy foods and limits those harmful to health.
Fundamentals of the TLC Diet
This diet was created as part of the National Cholesterol Education Program and is supported by the American Heart Association. Its acronym TLC acquires its name in English (Therapeutic Lifestyle Changes), which we could translate as Therapeutic Changes in the Lifestyle.
This diet is based on reducing the consumption of saturated fats in the diet and as a consequence reducing the level of cholesterol, in particular the bad cholesterol or LDL.
“It is considered as a diet that contributes to cardiovascular health and reduces the risk of heart disease”.
How to Implement the FTA Diet?
The way to apply the TLC diet depends on your cholesterol levels and weight.
Calculation of Calories
For example if you want to reduce the levels of bad cholesterol and you have a normal weight your caloric demand will be 1,800 if you are a woman and 2,500 if you are a man. If you must lose a pound of weight then you must reduce the calorie consumption to 1,200 if you are a woman or 1,600 for men. The TLC diet varies according to the requirements of each person and has special recommendations for people who demand a daily consumption of 1 200, 1 600, 1 800 and 2 500 calories.
Composition of Caloric Intake
In the TLC diet, the adequate percentages of different types of foods are recommended in relation to total caloric consumption:
Saturated Fats
Its proportion must be less than 7%
Polyunsaturated Fats
A maximum of 10% is accepted
Monounsaturated Fats
Not above 20%
Carbohydrates
Between 50% and 60%
Soluble Fibers
At least 5 to 10 grams per day
Proteins
15% of total consumption
Cholesterol
Less than 200 mg per day
Foods in the TLC Diet
The foods that are introduced in the menus of the TLC diet are based on the consumption of abundant amounts of fruits and vegetables, whole grains, dairy products with low or no fat content, foods with high fiber content, fish and chicken without skin. With foods like oats, pears and Brussels sprouts you can satisfy the daily consumption required of soluble fibers that should be between 10 to 25 g. There are several manuals on how to make the menus adapted to the tastes of the cuisine of South America, the United States, Mexico and Asia. The American menu includes popcorn, and the Asian menu includes almond cookies. Saturated fats such as those contained in fatty cuts of meat, fried foods and whole milk products are strictly prohibited in this diet. The so-called trans-type fats must be eliminated as well as the pastry products with sugar and refined white flours.
Strengths of the TLC Diet
Being considered one of the best diets, it gathers an important group of attributes among them:
- It is an excellent diet from the nutritional point of view. It is very complete and satisfies the recommendations for the consumption of proteins, carbohydrates and fats. It also provides sufficient amounts of fiber and calcium.
- It is considered an excellent plan to prevent and treat heart disease.
- It is a totally safe diet, not producing a rapid loss of weight, or serious adverse problems, or deficiency, or any other type.
- It is a food behavior that requires knowledge but that can be adopted as a permanent form of food.
For Whom is the TLC Diet Recommended?
It is recommended that the TLC diet begin when your level of bad cholesterol (LDL) in blood is at 160 mg / dL but if you have other risk factors you should start it when your levels are at 130 mg / dL. As we have explained in Alimentos Ricos in other occasions, among the risk factors are high blood pressure, smoking, good cholesterol in values lower than 40 mg / dL and family history of heart disease. The TLC diet is especially recommended to reduce cholesterol levels and consequently improve cardiovascular health. It is ideal for learning healthy eating habits and as a first step in controlling cholesterol before indicating medications. But since it is a low-fat diet it tends to promote weight loss as a consequence. In one study it was found that over the course of 6 months overweight people lost 20 pounds of body weight after being subjected to the diet.
More Than a Diet is a Program
In addition to diet, this plan to lower cholesterol levels also includes physical activity and quitting if you still do it. If you have prescribed medications to lower cholesterol, these healthy habits will always help you. To the previous aspects the reduction in the consumption of salt is added.
Results to Expect With the Application of the TLC Diet
The results of the application of the TLC diet are generally effective in reducing cholesterol and in particular bad cholesterol. The answer can be variable. As result of the reduction of fats in the diet a weight loss occurs. The application of the TLC diet contributes to a better cardiovascular health, to prevent heart attacks and vascular-encephalic accidents. A magnificent health purpose for 2016.
