13Oct

The Tlc diet is a lifestyle modification system by the American National Health Institute designed to assist in lowering cholesterol levels. TLC stands for Therapeutic Lifestyle Changes and as the name suggests, it is a long term behavior modification for better health markers. The TLC diet plan is government supported as a health improvement method and is backed by research. It is considered to be among the best diets for heart health as it promotes lowering bad cholesterol levels while encouraging physical activity.

The Process of The TLC Diet Plan

The TLC diet plan encourages filling shopping carts with vegetables and diets to increase fiber in the diet. Red meat should be lean with skinned poultry and fish better alternatives while legumes seeds and form an important part of the  TLC menu. Whole grains are the preferred choice for carbohydrate needs. Fatty and processed animal products like fatty cuts, bacon and sausages should be avoided altogether.

French fries and other fried foods, baked goods and full dairy products are also off the TLC menu. The diet recommends daily moderately intensive exercise of around thirty minutes and this can be achieved through light jogging or brisk walking.

Pros

  • It promotes heart health.
  • It is scientific and endorsed by health professionals.
  • The diet is designed to improve overall health.

 

Cons

  • There are very little to no support systems available.
  • It can be difficult making the right food choices from nutrition labels.

 

Who Should Do It

The TLC diet is particularly recommended to those seeking to improve heart health, whether at risk or already having a condition. It is also regarded as a healthy lifestyle pattern and can be adopted to improve health markers for a better life.

 

Meal Plan Ideas

Day 1

  • Breakfast: Oatmeal with banana and fat-free milk, watermelon with a cup of coffee
  • Lunch: Chicken breast without skin sautéed with canola oil, pasta salad with mixed veggies and olive oil, grapes and a glass of skim milk
  • Dinner: Turkey burger made with lean ground turkey and vegetable oil, sliced tomato and onion, steamed broccoli, sweet potato with margarine, orange sliced and a cup of green tea

 

Day 2

  • Breakfast: Cereal with raisins and fat-free milk, honeydew melon with a cup of orange juice.
  • Lunch: Lean roast beef on a whole-wheat bun with low-fat Swiss cheese, lettuce, tomato and mustard, potato salad with chopped onions and mustard, an apple and a cup of unsweetened iced tea
  • Dinner: almond cooked with olive oil and parmesan cheese, rice with of margarine, baked asparagus, 1 orange and a glass of water

 

Day 3

  • Breakfast: Whole wheat bread with margarine and jelly, scrambled egg whites, bran cereal with milk and apple juice
  • Lunch: Lean beef stir fry with peanut oil, low-sodium soy sauce and mixed vegetables, steamed white rice and unsweetened tea

Dinner: Lean pork baked with olive oil, rice, corn on the cob with margarine, sliced mango and a glass of water