Considered one of the best diets of the year, the TLC diet was designed by the National Institute of Health of the United States, being originally a diet designed to treat cholesterol. The TLC diet in which lifestyle change prevails to cope not only with being overweight, but also with other risk factors for health.
The TLC diet is presented as one of the most interesting precisely because it helps to improve the quality of life, to lose weight and, what is really basic, to avoid the rebound effect when this change in habits is coupled with food. If you want to know more about this diet, in this article we show you why the TLC diet will change your life.
What is the TLC diet?
The TLC diet is rated as one of the safest, healthiest and most complete diets, as it completely eliminates all foods with the most cholesterol. As we have pointed out, its name already makes it clear what the objective of it is since the acronym TLC stands for Terapeutical Lifestyle Change or therapeutic life change. A diet that reduces the intake of fats to the maximum, especially saturated ones such as whole dairy products, fatty meats and fried foods, the introduction of fruits, vegetables, whole grains, skinless chicken and fish being essential in our diet. A diet designed to treat hypercholesterolemia and hypertriglyceridaemia while also helping you lose weight.
In addition to reducing the consumption of saturated fat to the maximum, the TLC diet also asks you to eat a healthy calorie intake, reduce sodium consumption to 2.4 grams per day, that the total fat ingested is below 35% and carry out at less 30 minutes of physical activity daily.
Other principles are to limit the consumption of seafood, cheeses, creams, sauces and red meat, also avoiding the consumption of pre-cooked dishes with processed ingredients. It is also advisable not to consume soft drinks and sugary drinks, being ideal to drink two liters of water a day and non-packaged infusions and teas. The strongest meals should be breakfast and lunch, recommending having 3 strong meals a day and two snacks, with dinner being one of the lightest meals of the day.
Benefits of the TLC diet
If you wonder why you should start the TLC diet, we review all its benefits below:
- The TLC diet forces and teaches us to consume only high-quality fatty acids, such as omega 3 and omega 6 fatty acids, leaving out trans and saturated fats.
- It educates us so that we learn to eat, select the healthiest foods and that really help us to nourish ourselves, feed ourselves and lose weight or maintain ourselves.
- Although it forces you to read all the nutritional information of everything you eat, this more than a disadvantage is an ideal way to learn to consume wisely.
- It is a really balanced and effective diet since it helps to lose fat and weight and, by teaching us to eat wisely, it does not have a rebound effect.
- Because of how safe and effective it is, the TLC diet can be maintained over the years without risk.
Typical menu of the TLC diet
The breakfast of the TLC diet menu can be eaten with a coffee or a glass of skimmed milk, an orange juice and whole grain or seed bread with light fruit candy or unsalted turkey breast. At mid-morning we can eat a piece of seasonal fruit and have a salad of lettuce, cucumber, tomato and onion dressed with vinegar and a grilled chicken or fish fillet for lunch. You can also eat a brown rice salad with an egg white and walnuts.
The main meal of the day according to the TLC diet can be topped with a piece of fruit for dessert. In the middle of the afternoon you can have a skimmed yogurt or a piece of fruit and for dinner we will return to prepare steamed vegetables with chicken breast, turkey or grilled rabbit meat. For dessert, again fruit.
As you can see, the TLC diet is a simple diet in which we can eat well, acquire good habits and reduce fat in our body. Always remember to consult with your doctor or nutritionist any questions you have before starting to follow any diet.
