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TLC Diet

What Are The Major Benefits Of the TLC Diet

by shedboy71 25th November 2019

Are you starting to think the TLC diet is for you? Well if so then take a look at the major benefits if you decide to follow this way of eating …

1. Easy to Follow

The diet is simple and easy to follow There are no special kinds of foods that you need to cook. There is no need to learn a new recipe. You don’t need to buy special and expensive ingredients. The diet is simple, straightforward and inexpensive. The meals are easy to prepare. Since you don’t need to strictly follow a specific meal plan, you have the freedom to modify the recipes per what is available for you.

Since this diet will allow you to modify your meals, it is also possible to adjust it if you are vegetarian or if you want it to be gluten-free. The important thing is to learn how to eat generally within the guidelines of the diet. Once you know and understand the basic principles which make the diet so effective, it will undoubtedly be much easier for you to modify the diet in accordance with your individual needs.

2. It is Proven Effective

The diet is healthy and proven effective The effects of the TLC diet are long-term. This is because rather than providing a quickfix solution to the problem, the TLC diet encourages positive changes in a person’s lifestyle. The true secret of maintaining a healthy lifestyle is knowing how to keep eating healthy and how to continue exercising for a long time. Rather than a race, think of health as a marathon. It cannot be rushed and it must be taken slowly but surely.

3. Educates People

The TLC diet actually educates people. With the TLC diet, a person is made aware of what he or she should eat and drink. A person learns how to choose what is healthy. This means knowing how to shop for healthy items, how to read labels and how to prepare meals in a healthy way. A person will also know how to compute how much saturated fat he or she is recommended to consume. Unlike some other diets, you will not be told what you should eat in every single meal. Therefore, it is up to a person to choose his or her meals according to what he or she learns.

Well those are just a few of the main benefits gained by following the principles of the TLC Diet.

We will look more specifically at what to eat and how to get your proper nutrients in.

TLC Nutrition Overview – Getting Your Nutrients & What To Eat

To lower your cholesterol levels, there’s no getting around the fact that you must do something about the food you eat.

The TLC program’s major focus is to create a nutritious way of eating that will provide the correct nutrients and will reduce the amount of saturated fat you eat.

These Saturated fats are the fats that elevate your cholesterol levels. First you want to reduce the foods high in saturated fats, like fatty cuts of meat and whole milk products you eat.

You will also have to replace some of the animal fats and choose some healthy, monounsaturated oils – olive oil, for example.

Another good option is choosing a fatty acid supplement like Omega-3. These fats will keep the good cholesterol up and lower the bad one.

The types of food you eat can be as important as their calorie content. What is good for one person may not be the same for the other. It is thus important to understand your metabolic system and nutritional needs.

What are calories? There is so much hype surrounding calories these days. All of us know that in order to lose weight, we must burn calories. But what exactly are calories? In simple words, calories are units of energy in food or drinks required by the body to perform its functions. The amount of calories needed by your body depends on the amount of energy required by your body to keep warm.

This is exactly what your body needs, irrespective of your activities. Typically, the larger an individual, the greater their caloric need is or their basal metabolic rate – which is the amount

of energy expended by a body at rest. The basal metabolic rate remains the same daily.

If your body needs, in example, 2,000 calories today, it will require the same amount tomorrow and the next day and so on. Basal metabolic rate varies from person to person, depending on the body size and amount of work you do.

What Can You Eat?

The TLC program is based on consuming a wide array of different foods but in doing so, getting a proper ratio of nutrients to fuel your body effectively. Food choices are not restricted per se, but must be consumed in a limited amount. These amounts are sometimes a percentage of your total calorie intake for each day.
 Saturated fat Less than 7 % of total calories
 Polyunsaturated fat Up to 10 % of total calories
 Monounsaturated fat Up to 20 % of total calories
 Carbohydrate 50 % to 60 % of total calories
 Soluble fiber At least 5 to 10 grams a day
 Protein Approximately 15 % of total calories

Fat

The biggest part of TLC diet program is about fats and is where we are going to focus our attention on in this beginners guide. If you get the correct amount of good fats in your diet most things will fall into place (Carbs, Protein & Fiber).

These fats can help you fight those cholesterol levels, or help you feed them. You have to learn what fat actually is in order to defeat it – get to know your enemy before fighting it!

Fat seems to be a dreaded word for most of us. But have you ever wondered why there is so much hue and cry about fat? First, I need you to understand this.

Dietary fat is different than your body fat.

It appears that the lack of knowledge of nutrition scares most to think dietary fat is bad. It can be considered word and image association where you hear the word “fat” and automatically associate it with the fat on your belly. Automatically you think, “Uh oh, I don’t want any more fat on my stomach, I don’t want that food if it has fat.” So, is a low-fat diet a solution for all ills?

Well, before answering this question, it is important to find whether you are eating healthy fats or not. Healthy fats include seeds, nuts, and unrefined oils and naturally occurring fats in vegetables and meats. The key lies in maintaining moderation and optimizing nutritional benefits. Experts recommend that fats and oil should suffice for at least 10–40 percent of your regular energy needs.

Though fats have earned a poor reputation for their effect on heart health and obesity, some fat is ESSENTIAL for health and wellbeing.

Fats help in the absorption of carotenoids and fat-soluble vitamins – A, D, E, K Supply essential fatty acids needed by the body, which it cannot make on its own, such as omega-3 – which is an unsaturated fat that we must consume from our diets mainly found in fish. Fats have the potential to harm as well as help our health; depending on their fatty acid composition, their nutritional value, and their condition.

When used in a natural, unadulterated state, fat offers optimal nutritional benefits. On the other hand, a very-low- fat diet can compromise our health and ability to lose weight.

Fatty Acids

When you eat food, the fat comprised in the food is known as fatty acids. Typically considered “good fats,” fatty acids are known as the building blocks of many cellular structures and hormonal patterns in the human body.

Healthy Nuts, Seeds, Fats And Oils.

Healthy Nuts & Seeds To Consume: Almonds, Pistachios, Walnuts, Hazelnuts, Sesame Seeds Pecans, Brazil Nuts, Sunflower Seeds, Macadamia Nuts, Cashews, Peanuts, Pumpkin Seeds, Chia Seeds.
Fats and oils to use: Almond Oil, Red Palm Oil, Extra Virgin Olive Oil, Grape seed oil, Sesame Oil, Flax Seed Oil, Macadamia Nut Oil Hemp, Coconut Oil, Safflower Oil.

These fatty acids help in the transfer of oxygen to different parts of the body through the bloodstream. These fats help keep skin healthy, thus preventing signs of early aging. These promote cell membrane development and are essential for strong organs and tissue.

They help the body process cholesterol and rid the arteries of plaque or cholesterol build-up. Fatty acids boost the functioning of adrenal and thyroid glands, thus helping regulate weight.

Health and Fitrness

TLC Diet: All you need to know

by shedboy71 21st August 2019

TLC diet Overview :

The most frightening substance in our daily diet that we hear of now is cholesterol; it is the leading cause of heart disease which is almost a third of deaths in the US. It was created and formulated by an alarming national inquiry from the Institute of health, it stands for Therapeutic Lifestyle Changes and its sole purpose is to fight off saturated fats and Trans fat found in red meat, fried foods, dairy and other highly fatty foods that might cause a disruption in the cholesterol situation.

It was solely created to prevent heart disease and heart attacks, as well as increasing activity level. It was also created for long-term health use The basic principle is easy to follow; you first have to limit your intake of saturated fats as low as 7 percent of your entire daily caloric intake, less than 200mg of cholesterol per day, around 15 to 20 percent of your caloric intake should come from protein, 60 to 70 percent of your daily caloric intake should come from healthy complex carbohydrates such as whole wheat bread, whole wheat pasta, brown rice, oats, barley and quinoa, and finally, 25 percent of the daily caloric intake should come from the healthiest fats.

So if we measure that up for an average male 35 years of age whose activity is light, weighs about 180 pounds, the macronutrient intake comes to about 100g of protein, 66g of fats and 340g of carbohydrates in the TLC diet. This individual also takes about 2400 calories a day. The calculations can be done very easily as you need to count the percentages and then divide them per each macronutrient, with protein and carbohydrates being 4 calories per gram and fats being 9 calories per one gram.

This diet was also ranked as the fourth-best diet for heart health in the US, while the US is the country famous for having heart problems; this just goes to show how effective this diet is in increasing heart health and reducing LDL cholesterol in the body.

What is also great about this diet is the fact these calculations can work for anyone, you can cut down your calories to something like 500 below maintenance to burn fat and lose the excess weight, and you can even increase the protein intake if you do a lot of training to decrease inflammation and increase the healing process.

The TLC diet is also very easy to follow and convenient, you can eat out in restaurants except you have to take cautious of cholesterol intake as some dishes are made with a lot of butter and hydrogenous oils just make sure to choose healthier preparation methods such as steamed, broiled, roasted, baked, boiled any method that involves as little fat as possible. You can also make very easy recipes that are going to supply your energy requirements for the day and keep you satisfied, all while preventing you from having a stroke, heart disease and increased cholesterol levels in the body.

Another major component of this diet is physical activity; the TLC diet is highly effective when combined with foods that contain micronutrients like vitamins and minerals, as well as physical activity. You should opt for activities that engage your entire body like jogging, brisk walking, swimming, calisthenics, and swimming.

These activities are going to burn off as much fat as possible while pushing blood into your body faster and more efficiently which will increase the blood flow power, thus decrease the plaque buildup and help the body function better.

Foods to eat on the TLC diet:

When eating on the TLC diet, the first thing you have to remember is that it is a numbers game. You have to keep your cholesterol low by avoiding the saturated fat and Trans fats like butter, cheese and margarine; dairy and its product are also not recommended and they should be consumed with caution. Red meat is another one of those that you have to keep off your table as much as you can.

Meats and dairy:

Recommended: lean cuts of skinless turkey and chicken, chicken breast, fish, salmon, cod, tuna, low-fat dairy, low-fat milk.

NOTE: The amount of foods that should be eaten here corresponds to your daily macronutrient intake in the day.

Occasionally: cheese, red meat, roast beef, etc.

Never: Too much red meat, butter, full-fat content milk, full-fat cheese, etc.

Grains and starches

Recommended: Whole wheat bread, whole wheat pasta, brown rice, soluble fiber, beans, edamame, steel cut oats, quinoa, lentils, beans, etc.

Eggs

Recommended: 2 whole eggs per day, egg whites, scrambled eggs, boiled eggs. No more than 2 yolks per day
Never: eggs scrambled with butter, etc.

Fruits

Recommended: Apples, peaches, berries, bananas, prunes, bananas, plums, pineapple, kiwi, etc…
NOTE: All fruits are highly encouraged in the TLC diet since fruits and berries consumptions have been correlated to better heart health. As long as you’re within your macronutrient goals for the day, you can indulge in eating fruits.

Vegetables

Recommended: At least 6 servings a day from green leafy cruciferous vegetables like broccoli, kale, etc.
NOTE: All vegetables are welcomed in the TLC diet.

Nuts and seeds

Recommended: Since nuts and seed tend to contain a higher fat content, try to limit the amount that you take, but feel free to eat nuts like almonds, peanuts, walnuts, cashews, etc.

Oils, fats, sauces, and sweeteners

Recommended: make olive oil your main cooking oil, low-fat sauces, stevia, etc.

Never: Butter, cooking oils, sugar, fast food, donuts, pastries, sweets, etc.

Beverages

Recommended: At least 9 glasses of water per day, tea, coffee, orange juice, sugar-free drinks, etc.

Never: Beer, liquor, milkshakes, ice creams, chocolate milk, full-fat milk, sweet coffee, and teas, etc.

Sample TLC one day diet:

Sample 1:

Breakfast:
One egg with three egg whites
Whole wheat bread
Tablespoon of almond butter
Unsweetened coffee

Lunch:
Cup of brown rice
Grilled salmon
Salad with broccoli, kale, Brussels sprouts, lettuce, tomatoes
Orange juice

Dinner:
Baked salmon
Baked potatoes
Small side of vegetables

Tips to help you with your diet:

The first thing to remember about this is that you have to keep your macronutrients in check; you cannot go over the 25 percent in the fat intake of your daily caloric intake while you have a little bit of flexibility in the protein and carbohydrates. Make sure to snack on vegetables and opt for ways of preparation that does not use a lot of oils, you have to also avoid cheese and oily products. So do not forget to read the label on the foods that you consume and try to track your macronutrient intake at least for the first week to gauge your intake.

Avoid salt as much as possible and limit the sodium intake to 2000mg per day.

Make sure you include physical activity at least two to three times a week and stay active throughout the day. The mental state is also important in making your heart healthy so try to avoid as much negativity in your life as possible.

Summary:

This diet offers great health benefits to the body, you can easily follow it as the rules are not very strict, the only thing you have to remind yourself of is the fact you need to keep fat as much away from you as possible, as well as limiting the sugar intake and maintaining a healthy active lifestyle.

If you suffer from heart disease or cholesterol levels that are unhealthy, then this diet is definitely for you, it can even be implemented in your life even if you don’t have any symptoms and you just want to prevent heart stroke from happening. You can also modify it to your own needs to make it fit your goals; for instance, you can play around with your caloric intake to create a deficit for fat loss and even maintain it and increase physical activity. This diet is definitely for the individual that cares about their health and does not want any health complications down the road.