The Therapeutic Lifestyle Changes Diet (TLC Diet) is a type of diet with a specific goal of decreasing your cholesterol level.
Specifically, the diet claims to lower your bad cholesterol or LDL cholesterol by up to 10% after being on the diet 6 weeks. It is similar to the Dash Diet except the goal of the Dash Diet is to lower your blood pressure. The opposite approach would be the Atkins Diet which doesn’t care about the amount of fat you consume, it only is concerned with your carbohydrate consumption.
The American Heart Association (AMA) endorses the diet as a healthy protocol that can reduce the risk of cardiovascular disease by lowering your LDL cholesterol. This diet was created by the National Institutes of Health’s National Cholesterol Education Program.
The diet works by cutting your low fat foods that are high in saturated fat. That, along with managing your daily cholesterol consumption and by getting more fiber, can help individuals maintain a desirable cholesterol level, often without medication.
Initially, you need to formulate a target calorie level. You have to remember that your body and metabolism to unique to you so take the generic calorie intake as a guide. The guide calls for 2,500 calories for men and 1,800 calories for women. This is only if your goal is to reduce your cholesterol levels.
If you wish to add weight loss to your plan, then you will have to reduce your caloric intake accordingly. The TLC website recommends reducing your calories to 1,600 for men and 1,200 for women. A dieter needs to start there and reduce by 200 calories per day if you aren’t losing weight.
TLC Diet Guidelines
- Of your total calories consumed, less than 7% should come from saturated fat
- Of your total calories, 25%-35% should come from fat
- Consume less than 200 milligrams of cholesterol daily
- Consume only 2,400 milligrams of sodium daily
The TLC Diet is a great diet to reduce your cholesterol levels without taking medication. For weight loss, it comes down to reducing calories while maintaining a low fat diet.