What is the TLC Diet? Detailed 7-day menu suggestions and some important notes

The TLC diet is not only a nutritional trend but also an effective method for you to improve your health and prevent diseases. If you do not understand this diet clearly, follow the article below of Evaworlds to see how to apply it in detail.

What is the TLC (Therapeutic Lifestyle Changes) diet?

The TLC Diet is a healthy eating plan recommended by the National Heart, Lung, and Blood Institute (NHLBI) to control high cholesterol. It focuses on lifestyle changes, including diet, exercise, and weight control.

TLC’s main objectives:

• Reduces the risk of heart disease
• Lowers bad cholesterol (LDL)
• Increases good cholesterol (HDL)
• Controls blood pressure and blood sugar

The basics of TLC

• Reduce saturated fat and cholesterol: Limit foods high in saturated fat such as red meat, whole milk, full-fat dairy products, etc.
• Increase fiber-rich foods: Eat plenty of fruits, vegetables, whole grains, beans and nuts.
• Choose healthy proteins: Prioritize fish, skinless poultry, and beans.
• Use healthy vegetable oils: Choose olive, canola, and soybean.
• Control sugar intake: Limit drinks and foods with artificial sugar.
• Exercise regularly: Maintain physical activity for at least 30 minutes every day.
• Lose weight: If you’re overweight, losing weight can help improve your cholesterol.

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Suggested 7-day TLC Diet menu

Here is a 7-day menu suggestion for the TLC (Therapeutic Lifestyle Changes) diet designed to lower cholesterol levels and improve heart health. The diet shared by Evaworlds focuses on reducing saturated fat and cholesterol, increasing fiber, and including plenty of fresh fruits and vegetables.

Monday

• Morning: Oatmeal cooked with almond milk, berries, and chia seeds.
• Lunch: Grilled chicken salad with lettuce, tomatoes, cucumbers, and balsamic dressing.
• Dinner: Grilled salmon with steamed broccoli and roasted sweet potatoes.
• Snack: Apple with a little almond butter.

Tuesday

• Morning: Plain Greek yogurt with low-fat granola and berries.
• Lunch: Oatmeal sandwich with chicken, greens, tomatoes, and mustard dressing.
• Dinner: Tofu stir-fry with brown rice.
• Snack: Carrots and celery with hummus.

Wednesday

• Morning: Green smoothie with banana, spinach, almond milk and plant-based protein powder.
• Lunch: Lentil soup with vegetables.
• Dinner: Grilled chicken with roasted vegetables and quinoa.
• Snack: Sliced ​​watermelon.

Thursday

• Morning: Oatmeal cooked with berries and a little honey.
• Lunch: Quinoa salad with black beans, corn, lettuce and lemon dressing.
• Dinner: Steamed shrimp with bok choy and brown rice noodles.
• Snack: Pear.

Friday

• Breakfast: Fried egg with bok choy and a slice of whole grain bread.
• Lunch: Vegetable soup with chicken.
• Dinner: Grilled lean beef with steamed vegetables and baked potato.
• Snack: Mixed berries.

Saturday

• Breakfast: Unsweetened Greek yogurt with low-fat granola and berries.
• Lunch: Tuna sandwich with lettuce and tomato.
• Dinner: Grilled fish with steamed greens and brown rice.
• Snack: Pistachios.

Sunday

• Breakfast: Oatmeal with banana and a drizzle of honey.
• Lunch: Chickpea salad with greens, tomatoes, cucumbers and balsamic dressing.
• Dinner: Grilled chicken with roasted vegetables and baked sweet potato.
• Snack: Grapes.

Note

• Reduce saturated fat: Avoid foods high in saturated fat, such as fatty meats, butter, and fried foods.
• Increase fiber: Eat plenty of fresh fruits and vegetables, whole grains, and beans to increase fiber intake.
• Choose healthy fats: Use olive oil, canola oil, and nuts to provide healthy fats.
• Reduce salt: Limit salt in cooking and avoid processed foods that are high in salt.
• Physical activity: Combine diet with regular physical activity to achieve optimal heart health.
• The TLC diet encourages you to make lifestyle and eating changes to improve your heart health and reduce your risk of heart-related diseases.

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How does the TLC diet work?

The TLC (Therapeutic Lifestyle Changes) diet works by focusing on changing unhealthy lifestyle habits, especially diet, to improve heart health.

The main mechanism of action of TLC:

• Lowers bad cholesterol (LDL): The TLC diet limits foods high in saturated fat and cholesterol, which are major contributors to high levels of bad cholesterol in the blood. As bad cholesterol levels decrease, so does the risk of atherosclerosis and cardiovascular disease.
• Increase good cholesterol (HDL): Consuming plenty of fruits, vegetables, whole grains and nuts in the TLC diet is aimed at increasing good cholesterol (HDL). Good cholesterol helps remove bad cholesterol from the arteries, helping to protect the heart.
• Improve overall health: By providing adequate fiber, vitamins, and minerals, the TLC diet contributes to improved organ function, enhanced immunity, and reduced risk of other chronic diseases.

More specifically, TLC works through the following elements:

• Regulate fat intake: Limit saturated fat and cholesterol, and increase monounsaturated and polyunsaturated fats.
• Increase fiber: Fiber helps reduce cholesterol absorption, stabilize blood sugar, and create a feeling of fullness for a long time.
• Control sugar intake: Limit sugary drinks and processed foods that are high in sugar.
• Reduce salt: Reducing salt intake helps control blood pressure.
• Increase physical activity: Regular exercise helps burn calories, lose weight, and improve heart health.

Can you lose weight on the TLC diet?

Yes, you can lose weight on the TLC diet. Although the main goal of the TLC diet is to lower cholesterol. However, weight loss often comes with following this diet.

• Giảm lượng calo: Bằng cách hạn chế các thực phẩm giàu chất béo và đường, bạn tự động giảm lượng calo nạp vào cơ thể.
• Increase fiber-rich foods: Fiber-rich foods such as vegetables, fruit, whole grains increase feelings of fullness, reduce cravings, and aid weight loss.
• Exercise: The TLC diet encourages you to get physical activity, which helps burn calories and boosts weight loss.

Note: Each person has a different body, you need to do it fully to ensure the best weight loss effect. If you are having difficulty losing weight, consult a nutritionist or doctor.

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Who should not try the TLC diet?

If your primary goal is rapid weight loss rather than lowering cholesterol or reducing your risk of disease, the TLC diet may not be the ideal choice.

Pros

• Balanced nutrition.
• Provides a feeling of fullness for a long time due to its high fiber content.
• Diverse and rich food.

Cons

• Lack of recipes and instructions.
• Many rules to remember.