Thinking about starting a new diet? With the overwhelming amount of information available, finding a diet that is safe, suitable, and effective for your lifestyle can be a challenge. In this article, we will explore the Therapeutic Lifestyle Changes (TLC) diet, providing you with all the essential information you need to know.
What is the TLC diet and how does it work?
The TLC diet, designed by the National Institutes of Health, is more than just a diet. It is an approach aimed at modifying unhealthy lifestyle behaviors that can increase the risk of cardiovascular disease. With its focus on diet, exercise, and weight management, the TLC diet has been proven to result in weight loss, lower bad cholesterol (LDL), increase good cholesterol (HDL), and reduce triglycerides. Unlike fad diets, the TLC diet follows evidence-based recommendations.
How does it help improve heart health?
Avocado is among the monounsaturated fats recommended in the TLC diet.
The TLC diet focuses on lifestyle changes and eating habits that improve lipid profile and promote weight loss, ultimately leading to improved heart health. Key recommendations include limiting total dietary cholesterol to less than 200 milligrams per day and saturated fat intake to less than 7% of total calories. Additional recommendations include reducing saturated fat intake, increasing whole grain consumption, eating fatty fish, and incorporating plant sterols or stanols into the diet.
What are the recommended foods? Discouraged foods?
Recommended foods in the TLC diet include whole grains, fruits and vegetables, fish, beans, lentils, and foods rich in mono- and polyunsaturated fats. Whole grains such as whole-grain bread, oatmeal, whole grain rice, and whole grain pasta are encouraged. Monounsaturated fats can be found in avocado, nut butters, nuts, seeds, and oils like canola, olive, and peanut. Polyunsaturated fats are found in fatty fish, pine nuts, walnuts, and various plant oils.
On the other hand, saturated fats should be limited or avoided. Examples of discouraged foods include bacon, butter, coconut, cream, cream cheese, lard, palm oil, and sour cream.
What are the nutritional benefits of this diet? Can it help with weight management?
In addition to reducing the risk of cardiovascular disease, the TLC diet provides a balanced diet that can help prevent other chronic conditions like high blood pressure and diabetes. Unlike diets that eliminate entire food groups, the TLC diet promotes portion control, not skipping meals, and eating more vegetables to create a feeling of fullness. It also emphasizes the importance of differentiating between physical fullness and satiety.
Who should avoid this diet?
While the TLC diet offers numerous benefits, it may not be suitable for everyone. Individuals with dietary restrictions such as lactose intolerance, milk allergies, vegetarians, and those with Celiac disease may find it challenging to follow the diet as prescribed. However, substitutions can be made to accommodate special dietary needs.
What kind of physiological changes or side effects should be expected?
Following the TLC diet can lead to positive physiological changes such as improved lipid profile, blood sugar, blood pressure, and satiety. Thankfully, there are no known negative physiological changes or side effects associated with this diet.
What else should people know before considering this diet?
It is important to note that the TLC diet requires specific lifestyle changes. Therefore, consulting with a registered dietitian is highly recommended to ensure proper guidance and support. The TLC program is not a quick weight loss plan but rather a healthy lifestyle plan that encourages long-term behavior changes to improve the management and prevention of diet-related chronic conditions.
