TLC diet for a healthy heart
Our body requires a certain amount of energy they provide him with food and excesses or deficiencies of certain nutrients results in various disorders and diseases. Analogous to, the disturbed condition of the body that should alert change something in the diet, and is part of the therapy and certain diet regime.
TLC diet, or Therapeutic Lifestyle Changes (therapeutic change the lifestyle) is a diet which is originally designed for those who have problems with elevated cholesterol levels and the risk of cardiovascular disease, but quickly became one of the most popular methods for healthy weight loss .
This diet is endorsed by the American Heart Association.
However, TLC diet is not for those who want “immediately” to get rid of extra pounds, but for those who want a healthy diet to achieve ideal weight.
The diet allows a reduction of 1-2 kg per week (healthy weight loss).
– Basic principles of the diet:
Most important in this diet is to limit the intake of fat, especially saturated fat (fat meat, high-fat dairy products, fried food in oil, industrial processed foods), which raise blood cholesterol and increase the risk of heart attack or stroke.
For this account however, allowed foods rich in fiber and carbohydrates such as whole grains, fruits, vegetables (fresh and cooked), then low-fat dairy products and not oily fish (source of omega 3 fatty acids), turkey meat, white meat chicken (without skin), olive, flax or peanut oil.
Do not overdo the salt, because sodium intake should be limited.
– Weight reduction and its control
Regular daily physical activity, which helps reduce bad LDL cholesterol.For starters you need to determine your daily calorie intake. If the goal is reduction of LDL cholesterol, men should enter 2500 Cal per day and women 1800 Cal. But if despite reducing bad cholesterol, the goal is to reduce the extra pounds then, daily calorie intake would be 1600-1800 for men and women 1200-1400 Cal. TLC diet is pretty much tested and reliable, so by following these principles, except that lowers cholesterol, reduces the risk of developing cardiovascular disease, hypertension, diabetes and obesity.
– The draft menu:
Breakfast – 1 boiled egg, a cup of cooked spinach, 1 small whole pastry 1 apple
A snack – 40 grams of lean cheese, 1 slice whole-grain bread, 1 orange
Lunch – 100 grams of lettuce, 1 tomato, 1 cup cooked rice, 60 grams of lean roast chicken
Snack – 2 Soup. tablespoons almonds / nuts, non-fat yogurt 250ml, ½ banana
Dinner – fish grilled, 100g cooked potato, Swiss chard seasoned with olive oil.