TLC Diet E-Book

Ramona Richardson

• Herausgeber: Youcanprint
• Kategorie: Ratgeber
• Sprache: Englisch
• Veröffentlichungsjahr: 2022

Beschreibung

Want To Have A Happier Heart And A Fuller Life With TLC? Then, Keep Reading! In this day and age, unhealthy temptations lurk at every corner… and they usually come in the shape of a McDonald's! However, growing older means having to take better care of your health by eating healthier. As you age, your hearts start to show signs of wear and tear, increasing your chances of stroke and heart disease. But that doesn't have to be your fate! In this book you will learn: All about the Therapeutic Lifestyle Change Diet and how it can save your heart How you can lose all the extra pounds the healthy, yummy way How to cook over 100 heart-healthy dishes that will make your mouth water And many more! Having a healthier heart doesn't have to be bland and boring! Getting this book is the first step you can take towards a healthier you!

Leseprobe

Table of Contents

Cover

THERAPEUTIC LIFESTYLE CHANGE

TLC Diet

Reduce Your Cholesterol Level

With The New TLC Diet Cookbook

And Meal Plan For Novices

Ramona Richardson

 Copyright All rights reserved.

This eBook is provided with the sole purpose of providing relevant information on a specific topic for which every reasonable effort has been made to ensure that it is both accurate and reasonable. Nevertheless, by purchasing this eBook, you consent to the fact that the author, as well as the publisher, are in no way experts on the topics contained herein, regardless of any claims as such that may be made within. As such, any suggestions or recommendations that are made within are done so purely for entertainment value. It is recommended that you always consult a professional prior to undertaking any of the advice or techniques discussed within.

This is a legally binding declaration that is considered both valid and fair by both the Committee of Publishers Association and the American Bar Association and should be considered as legally binding within the United States.

The reproduction, transmission, and duplication of any of the content found herein, including any specific or extended information, will be done as an illegal act regardless of the end form the information ultimately takes. This includes copied versions of the work, both physical, digital, and audio unless express consent of the Publisher is provided beforehand. Any additional rights reserved.

Furthermore, the information that can be found within the pages described forthwith shall be considered both accurate and truthful when it comes to

the recounting of facts. As such, any use, correct or incorrect, of the provided information will render the Publisher free of responsibility as to the actions taken outside of their direct purview. Regardless, there are zero scenarios where the original author or the Publisher can be deemed liable in any fashion for any damages or hardships that may result from any of the information discussed herein.

Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

THERAPEUTIC LIFESTYLE CHANGE

A "therapeutic lifestyle change" sounds pretty blatant at first. This is the abbreviation for TLC: "Therapeutic Lifestyle Changes". And as the name suggests, this is not about a short blitz diet. Rather, the focus is on a long-term change in diet, which should above all be good for you and your body.

The diet originated in the USA from the National Institute of Health and is actually intended to lower cholesterol levels and thus compensate for high blood pressure. The fact that the extra pounds melt is a nice side effect.

That is why the motto also applies here: Eat until you are full. Sounds good? We think so too! You can now find out what the nutritional change with the TLC diet looks like.

The Therapeutic Lifestyle Changes (TLC) diet is designed to help Americans lower their cholesterol and improve overall heart health. According to the Centers for Disease Control and Prevention, the millions of adults in the United States with high LDL ("bad") cholesterol, less than 1 in 3 have it under control.

Out of control, cholesterol puts your heart at risk and increases your chances of dying from a chronic illness.

People with high total cholesterol - high LDL cholesterol ("bad") and low HDL cholesterol ("good") - are twice as likely to have heart disease as people with normal cholesterol.

Because heart disease is currently the leading cause of death in both men and women in the United States, experts from the National Institutes of Health have developed the TLC diet to make heart disease prevention easier for the general public.

With an emphasis on trimming large amounts of saturated fat from your plate, the TLC diet may be the motivation you

need to eat healthier and reduce your risk of multiple illnesses. Maybe you can even lose weight. Let's take a closer look at how TLC can change your life.

LOSE WEIGHT SUCCESSFULLY WITH THE TLC DIET

To understand what happens in our body during a TLC diet, you have to understand the basic idea behind it. Because there is good and bad cholesterol. But what exactly is cholesterol?

Cholesterol - what is it?

Cholesterol belongs to the group of dietary fats and is vital for the human organism. It is not only responsible for the preliminary stages of important hormones and other active ingredients, but also for the bile acids that serve to digest our fat. It also ensures the formation of vitamin D and is involved in many metabolic processes in the brain.

Conclusion: cholesterol is important! However, it only gets

into the bloodstream in two ways: Either the liver makes it itself or we take it into our diet through animal fats.

Cholesterol and carbohydrates play a crucial role in losing weight!

Our body uses unsaturated fatty acids from food to produce HDL cholesterol. This is considered healthy and is the focus of the TLC diet. The ultimate goal is to positively change the level of cholesterol in the blood through the right diet. Food that contains saturated fatty acids and is responsible for the production of "bad" cholesterol, LDL cholesterol, should be removed from our diet. In addition, we should be careful not to eat bad carbohydrates. These are also called "empty"

carbohydrates because they cause the blood sugar level to skyrocket, but donate no energy in the long term.

Daily fat consumption should also not exceed 35%. If the diet was six weeks long, the cholesterol level would be reduced by 8-10%. Is it getting complicated? Then here comes the short version, which foods are allowed and which are not.

Healthy nutrition: which foods can be eaten on a TLC diet?

The good guys - the unsaturated fatty acids - are found in foods like avocados, nuts, fish, vegetable oils, and olives.

Poultry, whole grain bread, and low-fat dairy products and all kinds of fruit are also allowed. This is because they also contain good carbohydrates, which should not be left out.

Products with saturated fatty acids and bad carbohydrates are now banned from the shopping list. These can be found in white bread, fatty meat (salami, liver sausage), fried foods, fatty milk products (cream, butter, and cheese), as well as chips and chocolate. And don't forget: daily exercise (at least 30 minutes) is an integral part of this diet. But it is enough if you take a nice walk in the evening or a little yoga in the morning.

Conclusion: advantages if you want to lose weight with the TLC diet

A long-term change in diet will not only make you lose weight, but it will also make you feel healthy and fit. The variety of foods that we are allowed to eat during the TLC

diet offer flexibility for meals of all kinds. And who said that you have to do without tasty snacks? Popcorn, rice cakes, unsweetened muesli, ice cream sorbet, and reduced-fat yogurt can still be enjoyed!

MAIN ADVANTAGES

The US News & World Report ranks the TLC diet in fourth place on its list of the best diets overall. It also comes third among diets that promote heart health and fourth among diets that promote healthy eating. If that's not enough to convince you, here are all the post-diet options that can make you healthier.

heart Health

Since the whole purpose of the TLC diet is to help you lower your LDL ("bad") cholesterol, it's no surprise that following its guidelines puts you at a much lower risk of a variety of heart problems. But the main reason for this is because the diet discourages you from eating terrible foods by helping you replace junk food with healthy alternatives. There are no restrictions except for a calorie limit, but that alone

makes you think twice before ordering a whole plate of sweet potato fries at dinner (sigh).

Physical activity

This diet, unlike most other diets out there, requires at least 30 minutes of exercise most or all days of the week. This benefits not only your heart, but also your mood, your appetite, and your chances of losing weight. Just make sure you do something you're not afraid of in the morning. Yes, exercise can be fun! Even something as simple as a brisk walk of at least 30 minutes can make a difference, even when it comes to losing weight over time.

weight loss

Can you lose weight while improving your overall cholesterol? In any case. While this isn't a diet specifically designed to help you lose weight, it does require you to eat fewer calories every day. Although eating fewer calories isn't the only factor that promotes weight loss, many people struggling with their weight do so because they

simply overeat. Reducing your calorie intake to 2,500 /

1,800 or 1,600 / 1,200 a day can make a big difference.

Surprisingly, that's not the only part about this diet that you could set for weight loss success. His emphasis on less fat, more fiber not only lowers your bad cholesterol. It also promotes satiety or satiety. Dietary fiber is slowly digestible carbohydrates, which means that it causes sugar to be released into your blood more slowly. That, combined with the slower movement through your digestive tract, discourages you from overeating - a big win for losing pounds while eating good food.

Now that you know some of the possible benefits of going on the TLC diet, here are the guidelines you would start to follow if you decided to give the diet a chance.

Directive:

Following the TLC diet can be time-consuming for some people, especially since you have to pay much more attention to food labels and menus when you go. Avoiding large amounts of saturated fat is not easy. Fat foods are just

about everywhere; it seems. These guidelines are designed to help you stay up to date and answer any questions you may have about the TLC diet.

calories

The TLC diet involves counting calories, which helps some people keep themselves accountable, stay on track, and stick to their goals. If you plan to follow the diet just to lower your LDL cholesterol, your allocated calorie limit will be a little higher - 2,500 for men and 1,800 for women.

If you also want to lose weight while keeping your cholesterol under control, you can do that too. You just have to eat fewer calories. Men consume up to 1,600

calories a day on the TLC diet, while women should consume 1,200 calories.

Saturated fat

While not nearly as harmful as trans fat, saturated fat isn't something you can eat without devastating consequences.

Harvard Health warns that too much-saturated fat in your diet can increase your LDL (bad) cholesterol, which

increases the likelihood of plaque build-up in your arteries.

The resulting blockages in the heart can lead to heart attacks, strokes, and death.

That's why the developers of the TLC diet set a limit of less than 7 percent of the daily calories from saturated fat. This is slightly lower than the generally recommended 10

percent diet guideline.

Soluble fiber

We hear a lot about fiber when we talk about digestive problems and disorders, but this important nutrient serves more than one important purpose to keep you healthy.

Soluble fiber found in foods such as beans, whole grains, fruits, and vegetables is an extremely important resource in the fight against high LDL cholesterol. It helps prevent large amounts of potentially harmful cholesterol from entering your bloodstream and clogging your arteries.

It is recommended that you consume approximately 25

grams of soluble fiber a day to reduce cholesterol

absorption in the body. However, this is not too difficult to consider the number of fruits and vegetables that you include in your meal plan on the TLC diet.

Now let's talk about what you really came for - what you can and can't eat on this diet.

Can you eat meat with the TLC diet?

Yes - but no more than 5 ounces of skinless chicken, turkey, or fish. Meat, because it comes exclusively from animal origin, contains "naturally occurring" saturated fatty acids.

This isn't quite as terrible for you as the oils and other fatty ingredients added to processed foods to make them taste better, but too much meat can still add a lot of fat to your diet, increasing your total cholesterol - which is not a good thing,

What about dairy products?

If you love cheese, yogurt, and cow's milk, here's the good news: you don't have to give up any of it. Dairy products contain some saturated fats, but they are also excellent sources of protein, one of your greatest allies in weight loss.

You need to choose low-fat or non-fat dairy products to reduce saturated fat intake with the TLC diet, but they're easy to find in stores. Limit your consumption to no more than three servings a day.

fruit and vegetables

Many people struggle to get enough fresh products in their diet. Depending on the fruit or vegetable, it can feel time-consuming. Why take the extra time to cut an apple or peel an orange when you can just take something out of the pantry and start eating right away? However, fruits and vegetables provide so much fiber per serving and so few calories that you can't really get by less than 2,000 calories a day (or many in a row) without them.

On the TLC diet, you need about four servings of fruit and somewhere between three and five servings of vegetables a day. You might have to get a little creative when you cook at home, but it is totally possible to get your recommended nine servings of produce in. With a little almond butter or Greek yogurt, both fruit and vegetables can become a healthy snack.

grains

On the TLC diet, you will want to eat anywhere from six to 11 servings of cereals a day. This includes foods like rice, pasta, bread, cereals, oatmeal, and more. Cereals, especially whole grains, are another important food source for fiber, important for controlling cholesterol levels.

Dietary fiber promotes weight loss and stabilizes blood sugar levels.

You should incorporate as many whole-grain cereals into your meals and snacks as possible because many sources of grain are processed these days very heavily. The last thing you want to do is flood your bloodstream with more fat and

sugar than it can treat, especially if you are trying to lose weight while also lowering your cholesterol.

Do you need to avoid alcohol to lower or decrease cholesterol?

The short answer: no. However, too much alcohol can still affect your risk of heart disease. Depending on which drink you choose, it's also very easy to drink hundreds of calories in one session - which really doesn't help you achieve your goals.

It is recommended that women consume only one drink a day, while men avoid drinking more than two drinks a day.

A glass of wine with your dinner won't hurt you, but do your best to exercise moderation, as you have to when calorie counting.

SAMPLE MENU

With the above guidelines, planning your meals and snacks for the day should seem a lot easier. You CAN stay within your calorie limit - portion your food early if you need to.

Remember, it is important that you choose low-calorie foods as often as possible. If possible, stick to spices and spices to avoid sauces and dips with a high content of saturated fatty acids.

breakfast

Oatmeal with honey, almonds, and berries (original, if instant whole grain)

morning snack

Whole-grain cranberry mini muffins with chia seeds Having lunch

Garden salad with grilled salmon, grape tomatoes, red onions, and mozzarella cheese

apple, sliced, with nut butter of your choice

afternoon snack

3 ounces of plain Greek yogurt

dinner

Grilled chicken breast flavored with lemon and rosemary Fresh carrots

Fresh green beans

Brown rice or whole-grain pasta

whole-grain bread rolls

evening snack

Homemade sweet potato chips

Tips for the success of the TLC diet

Concentrate on eating larger portions of low-calorie foods.

Sometimes it is not the amount of food on the plate, but the quality of the food that makes the difference. Fruits and vegetables, lots of grains, and chicken or fish flavored with

herbs and spices are examples of foods that you can eat in full portions without exceeding your daily calorie limit.

Drink water. When you start counting calories, you will find that drinks stick to hundreds of calories in your total daily amount. It's okay to treat yourself from time to time, but if you can, swap a high-sugar and calorie drink for plain water.

Eat high fiber food when you are hungry. These foods fall into the category of nutritious foods, which means that they are extremely nutritious but very low in calories.

When it comes to healthy eating, the TLC diet touches many of the pain points that people deal with in everyday life. In addition to improving the overall cholesterol level and reducing the risk of illness, a healthy diet and regular exercise also promote weight loss.

Although there are guidelines, they are fairly simple. As long as you are ready to trade a high-fat diet for something much healthier, you will see results. In the long run, you increase your chances of living a much longer, happier life.

Hopefully, it's worth giving up the steak in favor of beans, bread, and vegetables.

RECIPES

`ZUCCHINI GOULASH WITH SAUSAGES

Ingredients

 500 G

zucchini

 2

Pa

Frankfurter

 1

stk

onion

 2

stk

Garlic cloves

 5

EL

oil

 2

EL

Sweet paprika)

 1

EL

Hot pepper)

 2

EL

Flour

 500 ml

vegetable stock

 1

prize salt and pepper

 1

EL

tomato paste

 1

EL

sour cream

 1

prize cayenne pepper

Preparation

1. Wash the zucchini, remove the stones and cut into cubes.

2. Peel the onion and garlic - cut into small pieces. Heat the oil in a pan, lightly fry the onion and garlic, add the zucchini cubes, stir in the paprika and flour and pour immediately with hot broth.

3. Stir in the tomato paste and season with salt and pepper. Simmer the goulash gently for 20 minutes. In the meantime, cut the Frankfurters into slices, add to the goulash and simmer for another 10 minutes.

4. Season the goulash with salt and pepper and refine with sour cream.

ZUCCHINI VEGETABLES WITH DILL

Ingredients

 1

stk

Zucchini (medium size)

 1

stk

potato

 1

stk

clove of garlic

 125 ml

vegetable soup

 1

EL

paprika

 1

stk

onion

 1

prize pepper from the grinder

 1

spr

vinegar

 1

spr

White wine

 2

bl

lovage

 2

branch

parsley

 2

EL

Dill (freshly chopped)

 0.5 TL

salt

 1

prize chili powder

Preparation

1. Peel the zucchini and potato, wake and roughly scrape on a grater. Finely chop the onion and garlic.

2. In a large saucepan in moderately hot oil, let the onions start to glaze, add the scraped vegetables and let them roast a little. Finally add the garlic.

3. Dust with the paprika powder, stir once, quench with the vinegar and white wine and pour in the soup. Add salt, pepper, lovage and parsley.

4. Simmer the vegetables slowly over a low flame for 15-20 minutes.

5. Finally, fold in the chopped dill and serve with a dollop of sour cream.

ZUCCHINI SOUP

Ingredients

 600 G

Zucchini cut into small pieces

 1

stk

Finely chopped onion

 2

EL

Sunflower oil

 500 ml

vegetable stock

 100 G

Vegan cream rice / soy

 1

TL

lemon juice

 150 ml

Rice milk (or soy milk)

 1

G

honey

 1

TL

Parsley (finely chopped)

 1

prize salt

 0.5 stk Clove of garlic (pressed)

 1

prize Pepper White)

Preparation

1. Heat the oil in a saucepan, braise the onion until translucent, add the zucchini and fry briefly. Then add the garlic and pour everything with the vegetable stock. Then leave the soup covered and simmer over medium-high heat for 10-15 minutes until the zucchini is tender.

2. Then add the rice milk and puree the soup with a hand blender. Then season the soup with salt, pepper, lemon juice and honey - bring to the boil again and then stir in the cream (if the soup is too thin, let it boil down a little).

3. Serve the soup in preheated soup plates sprinkled with parsley.