There are countless diets, but most have one common goal: to reduce weight and abdominal fat as soon as possible. But because many of these weight loss principles practice some form of abandonment and thus increase the risk of malnutrition, they are only suitable for a short-term diet. American nutritionists oppose the TLC diet they developed – a method that can lead to a long-term change in nutrition and improve health while allowing weight loss.
What is a TLC diet?
TLC is the English abbreviation for "Therapeutic Lifestyle Change." And this leads to what makes the TLC diet different from most of the most popular diets. American scientist National Institute of Health they have developed an approach to help people transition slowly and sustainably to a healthier diet and lifestyle. Originally a diet was developed to help people with high cholesterol and heart disease. That is why one of the main goals of the diet is to reduce fat intake, which plays a vital role in raising cholesterol.
Meanwhile, more and more people without such problems, but with the need for a balanced and healthy lifestyle, are taking the TLC diet as a role model. Also, the TLC diet aims to balance the diet with a balanced ratio of saturated and unsaturated fatty acids. Excess unhealthy fat is often the driver of unhealthy belly fat and obesity, and is also associated with many life-threatening illnesses. Weight loss is not the primary focus, it is a pleasant side effect, occurring as a result of a healthier TLC diet.
The TLC diet distinguishes between good and bad cholesterol
A brief digression is required to better understand the principles of nutrition. Because the TLC diet differentiates foods according to their type of cholesterol. This is broken down into good cholesterol called high density lipoproteins (HDL), as well as bad cholesterol, low density lipoproteins (LDL) and very low density lipoproteins (VLDL), the precursor to LDL. To enter the blood, cholesterol must be combined with water-soluble proteins – the lipoproteins mentioned here, which are broken down by fat content.
Cholesterol is often associated with life-threatening illnesses. In fact, cholesterol is not inherently harmful, but it is even essential for stimulating metabolic processes and promoting cell membrane formation. Therefore, it depends on the form in which cholesterol enters our body – which is exactly what the TLC diet wants to consciously control, and thus help the body achieve balanced and healthy cholesterol levels. Even those who have been consistently withdrawing from the TLC diet for about six weeks should benefit from a drop in between eight to 10 percent of cholesterol. In addition, the TLC diet advises combining diet changes with regular sports.
Weight loss with TLC diet: these are the basics
In order to allow the body to mention the good cholesterol mentioned above, the diet should be switched to most healthy, unsaturated fatty acids. In particular, the harmful harmful saturated fatty acids give LDL a form of cholesterol, which is inter alia related to cardiovascular disease. Saturated fatty acids are said to make up a maximum of seven percent of meals on the TLC diet, and daily fat consumption should not exceed 35 percent. In addition, the so-called "empty" carbohydrates – mainly found in chips, white flour products, soft drinks and sweets – should be replaced with good carbohydrates. Because empty carbohydrates allow a rapid rise in blood sugar levels, it is otherwise useless to our body and is often responsible for craving food.
You don't have to have a mouthful on a TLC diet. In addition to fresh fruits and vegetables, allowed foods include low fat yogurt, rice cakes, popcorn without salt and butter, and unsweetened moules. Special guides and cookbooks also offer versatile recipe ideas for a diet based on the principles of TLC nutrition.
Real Diet Foods: These are the good and bad fats
The foods mentioned above, which provide good fats for the TLC diet, include avocados, nuts and seeds, fish like salmon and herring, olives and vegetable oils such as olive or nuts. To avoid or enjoy small amounts, however, foods such as butter, cream and cheese, fatty meats and fried foods should be eaten.
Conclusion: To whom is the TLC diet worth – and to whom not?
Because the TLC diet is a long-term dietary change, which focuses on a balanced ratio of fat, as well as rich fiber and valuable foods, as opposed to the most common diet, it is even recommended. It can help with overweight or cholesterol problems, but it can also be used as a preventative. By focusing on healthy lifestyles and predominantly fresh foods, the diet can be well integrated into daily life.
However, if you want to lose weight, pay attention to the following: It may take several weeks to months for the diet to actually become visible on the scale and waist circumference. Because weight loss is just a side factor here, but it's basically not the focus. Even people suffering from impaired lipid metabolism should consult a doctor first and may need to switch to a different diet.