TLC diet is clearly designed to raise levels of good cholesterol and not to lose weight. But there are also research that shows generally low-fat diet can also aid in weight loss.
The researchers reveal this a good diet to create a healthy heart. This is because the eating that emphasizes on fruits, vegetables and whole grains, but tend to be less saturated fat and salt. This method is good for maintaining normal cholesterol and blood pressure, thereby decreasing risk of heart problems.
To date there is no indication of risk of serious side effects that may arise, and diet of the TLC diet safe to do for children and adolescents.
What steps should be done in applying the TLC diet?
The first step is initiated by selecting a target calories, then cut saturated fat intake to less than seven percent per day, which means reducing the high fat milk, butter and fatty meats.
In this diet one should also consume a lot of fruits, vegetables, whole grains, low-fat dairy products or lean fish and poultry meat such as skinless chicken.
Every day is recommended to consume meat no more than 5 ounces, including skinless chicken or fish, drink 2-3 servings of low or non-fat milk, eating 4 servings of fruit, 3-5 servings of vegetables, and whole grains, pasta, cereal or rice.
Total intake of fiber, especially that found in vegetables, fruits, nuts and seeds are the primary source that should be pushed on the TLC diet, mostly contained in the daily diet of 40-50 grams of fiber.
In TLC dietary protein consumed 15 percent of the daily calories of protein (usually recommended 10-35 percent). Salt consumption also limited in order not to excess, watch your intake of potassium and calcium in the blood vessels so that the muscles can work well.