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TLC diet

The main objective of a diet – to reduce the high level of cholesterol. The diet allows to reduce the level of "bad" cholesterol by 8-10% within 6 weeks.

Authors of a diet are experts from the American association of prevention of cardiovascular diseases. They called it TLC that is deciphered as Therapeutic Lifestyle Changes Diet (therapeutic change of the standard of living).

The main principle of a TLC diet – sharp reduction of fats, especially saturated fats which are a source of "bad" cholesterol and is increased by risk of a cardiovascular attack and a stroke. The diet allows to regulate cholesterol level without drugs.

The recommended and forbidden products
- Saturated fats are reduced to a minimum, no more than 7% of all daily calories are the share of them. Treat saturated fats: fat grades of meat, dairy products with the high content of fat, butter, margarine, fat. It is recommended to consume no more than 200 mg of cholesterol a day is about 2 ounces of cheese.
- Increase in amount of cellulose is obligatory, it helps to block absorption of cholesterol from a digestive tract.
- It is recommended to eat many fruit and vegetables, whole grain, to consume low-fat dairy products, fish, a bird without thin skin.
- To reduce meat to a minimum: no more than 5 ounces a day, and it has to be the turkey, fish or chicken.
- 2-3 portions of dairy products with the low content of fat are shown daily.
- Fruit about 4 portions in day, vegetables – from 3 to 5 are authorized.
- Bread and grain: from 6 to 11 portions, are bread, grain, rice, pasta, grain.



Formation of a grocery stock
- Fats. About 15% of daily calories (from 10 to 35%).
- Carbohydrates. 55-60% a day.
- Proteins. 25-30% a day.
- The general day caloric content of food – no more than 1800 calories a day.
- Salt. Less than 2300 mg a day.
- Fiber. From 22 to 34 g daily. Main sources: vegetables, fruit, bean, whole grain.
- Potassium, calcium, B12, D – these vitamins have to be present at a diet to compensate lack of some elements.

The approximate menu for 1 day. Option 1 (1800 calories).

Breakfast
- 1 cup of porridge with 1 glass of skim milk and a quarter of a cup of raisin
- 1 cup of a melon
- 1 cup of the orange juice enriched with calcium
- 1 cup of coffee (from 2 tablespoons of skim milk).

Lunch
- Sandwich with roast beef
- half cup of paste and quarter of a cup of vegetables
- 1 apple
- 1 cup of unsweetened ice tea

Dinner
- 1 cup of rice
- half cup of broccoli
- the baked salmon
- 1 cup of strawberry about half a cup of the low-fat frozen yogurt

Having a snack
- 2 cups of popcorn without sugar and salt, with oil channels
- 1 cup of tinned peaches



The approximate menu for 1 day. Option 2 (1800 calories).

Breakfast:
- three quarters of a cup of porridge, banana
- orange juice
- coffee without sugar

Lunch:
- vegetable soup
- a half of sandwich with a tuna (salad, tomatoes, a tuna, olive oil)
- apple
- mineral water

Afternoon snack
- a handful mini-morkovey or a portion of popcorn without oil

Dinner
- a salmon in orange glaze
- sweet cherry and blue cheese salad
- brown rice

Three main rules of a diet of TLC

- If meat – that chicken or a turkey without thin skin. Red meat is not recommended as has as a part of many saturated fats. And the best choice is fish.
- It is a lot of fruit and vegetables: 4 portions of fruit a day and 3-5 vegetables daily.
- To avoid some whole milk and dairy products with the high content of fat, fat beef and pork and also any fried dishes.

Effect of weight loss
Experts of US News & World Report, having investigated the principles of a diet, promise not only the revitalizing effect, but also effect of weight loss. At least, you will dump 1-1.5 kg a week. For corpulent people also more impressive results are possible. And the it will longer be possible to hold on on a diet, the better. And it was created to follow it all life, only in this case it is possible to improve quality of life for the people who are in risk group of heart diseases.

To feel effect of weight loss, it is necessary to follow very strictly several basic principles of a diet as that:

- no more than 35% of the total number of calories have to fall on fats, and only 7% for saturated fats (fat, butter, margarine, any animal products).
- consumption of salt is minimized, no more than 2400 mg a day.
- consumption of cholesterol is limited to 200 mg a day (2 ounces of cheese).

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