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Aug 5

TLC Diet: What To Know | US News Best Diets

Diet Comments Off on TLC Diet: What To Know | US News Best Diets

Overview

The aim:

Cutting high cholesterol.

The claim:

Youll lower your bad LDL cholesterol by 8 to 10 percent in six weeks.

The theory:

Created by the National Institutes of Healths National Cholesterol Education Program, the Therapeutic Lifestyle Changes Diet (TLC) is endorsed by the American Heart Association as a heart-healthy regimen that can reduce the risk of cardiovascular disease. The key is cutting back sharply on fat, particularly saturated fat. Saturated fat (think fatty meat, whole-milk dairy and fried foods) bumps up bad cholesterol, which increases the risk of heart attack and stroke. That, along with strictly limiting daily dietary cholesterol intake and getting more fiber, can help people manage high cholesterol, often without medication.

These diets fall within accepted ranges for the amount of protein, carbs, fat and other nutrients they provide.

TLC Diet ranked #2 in Best Diets Overall. 38 diets were evaluated with input from a panel of health experts. See how we rank diets here.

TLC Diet is ranked:

Weight Loss Short-Term

3.2

Weight Loss Long-Term

2.8

Start by choosing your target calorie level. If your only concern is lowering LDL, the goal is 2,500 per day for men and 1,800 for women. Need to shed pounds, too? Shoot for 1,600 (men) or 1,200 (women). Then cut saturated fat to less than 7 percent of daily calories, which means eating less high-fat dairy, like butter, and ditching fatty meats like salami. And consume no more than 200 milligrams of dietary cholesterol a day the amount in about 2 ounces of cheese. If after six weeks your LDL cholesterol hasnt dropped by about 8 to 10 percent, add in 2 grams of plant stanols or sterols and 10 to 25 grams of soluble fiber each day. (Soluble fiber and plant stanols and sterols help block the absorption of cholesterol from the digestive tract, which helps lower LDL. Stanols and sterols are found in vegetable oils and certain types of margarine, and are available as supplements, too.) On TLC, youll be eating lots of fruits, vegetables, whole grains, low-fat or nonfat dairy products, fish and skin-off poultry. Exactly how you meet these guidelines is up to you, though sample meal plans are available.

[Also consider the Ornish diet, which ranks #1 in Best Heart-Healthy Diets.]

Each day, youll keep meat to a minimum (no more than 5 ounces, and stick to skinless chicken and turkey or fish); eat 2 to 3 servings of low-fat or nonfat dairy; enjoy fruits (up to 4 servings) and vegetable (3 to 5); and have 6 to 11 servings of bread, cereal, rice, pasta or other grains.

Meat lovers can craft a roast beef sandwich with leafy greens and a tomato. Add a half cup of pasta salad with a quarter cup of mixed vegetables and an apple for a balanced lunch. (Getty Images)

Need a snack? Try popcorn but stick to two cups cooked with canola oil. (Getty Images)

One cup of oatmeal is a delicious, heart-healthy way to start your morning. Add apple slices or your favorite fruit to sweeten. (Getty Images)

Eggs are fine for breakfast, but limit yourself to two yolks per week on this cholesterol-friendly diet. (Egg whites and substitutes arent limited.) (Getty Images)

Skinless poultry is a great way to add protein to your lunch salad or dinner plate. Just remember not to eat more than five ounces per day. Consider substituting a quarter cup of cooked dry beans or peas for one ounce of meat. (Getty Images)

Leafy greens, cooked or raw vegetables and raw vegetable juices are great ways to get your required three to five servings of vegetables each day. Incorporate squash into your soups or make a radish salad. The choice is yours. (Getty Images)

Dont shy away from healthy whole grains like English muffins for breakfast if thats what you crave. The TLC Diet calls for six servings of bread, cereals, pasta, rice and other grains each day. Just remember to limit yourself to one teaspoon of soft margarine. (Getty Images)

Meat lovers can craft a roast beef sandwich with leafy greens and a tomato. Add a half cup of pasta salad with a quarter cup of mixed vegetables and an apple for a balanced lunch. (Getty Images)

Need a snack? Try popcorn but stick to two cups cooked with canola oil. (Getty Images)

One cup of oatmeal is a delicious, heart-healthy way to start your morning. Add apple slices or your favorite fruit to sweeten. (Getty Images)

Eggs are fine for breakfast, but limit yourself to two yolks per week on this cholesterol-friendly diet. (Egg whites and substitutes arent limited.) (Getty Images)

Skinless poultry is a great way to add protein to your lunch salad or dinner plate. Just remember not to eat more than five ounces per day. Consider substituting a quarter cup of cooked dry beans or peas for one ounce of meat. (Getty Images)

Leafy greens, cooked or raw vegetables and raw vegetable juices are great ways to get your required three to five servings of vegetables each day. Incorporate squash into your soups or make a radish salad. The choice is yours. (Getty Images)

Dont shy away from healthy whole grains like English muffins for breakfast if thats what you crave. The TLC Diet calls for six servings of bread, cereals, pasta, rice and other grains each day. Just remember to limit yourself to one teaspoon of soft margarine. (Getty Images)

Other than your grocery bill, which should be no higher than usual, there are no expenses.

Unclear, since the TLC diet was designed to improve cholesterol levels, not for weight loss. But research suggests that in general, low-fat diets tend to promote weight loss.

Depends on your knack for tracking what you eat. Its up to you, for example, to ensure that no more than 7 percent of your daily calories come from saturated fat, and that you dont exceed 200 mg. of daily cholesterol from food.

Convenience. The TLC diet takes work and a certain aptitude for reading nutrition labels. And aside from an 80-page manual available onlinecalled Your Guide To Lowering Your Cholesterol With TLCthere are few resources to help you along.

Recipes. The manual contains a few suggested meal plans, but no recipes.

Eating out. Allowed, but youll have to decipher which menu choices are lowest in saturated fat and cholesterol. Smartest are steamed, broiled, baked, roasted or poached entrees. Dont be afraid to make special requests; for example, swap fries for a salad, and get the dressing on the side.

Alcohol. Because alcohol can raise triglycerides a fatty substance thats been linked to heart disease moderation is key. That means a-drink-a-day max for women and two for men.

Timesavers. None.

Extras. Included in the NCEPs "Your Guide To Lowering Your Cholesterol With TLC" are dining-out tips, a few sample menusand primers on why cholesterol matters.

Fullness. Nutrition experts emphasize the importance of satiety, the satisfied feeling that youve had enough. Hunger shouldnt be a problem on the TLC diet. Youll be eating lots of fiber-packed fruits and veggies, which quell hunger.

Taste. How much will you miss butter, fast food and creamy sauce? If you like your food greasy or have a sweet tooth, the TLC diet may not make you salivate. But a little lemon and spices can make a seemingly bland chicken breast delicious. For dessert, nonfat frozen yogurt, low-fat sorbet and Popsicles are all in-bounds.

Developed by the National Institutes of Health, the Therapeutic Lifestyle Changes (TLC) diet is a healthy choice, panelists agreed. Doling out all 5s and 4s, experts approved of the fiber and calcium it generously provides as well as the saturated fat it doesnt.

The program calls for at least 30 minutes of moderate-intensity exercise likebrisk walking most or all days of the week. Being physically active lowers your risk of heart disease and diabetes, helps keep weight off and increases your energy level.

Read more:
TLC Diet: What To Know | US News Best Diets

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