TLC Diet Structurally losing weight - this is how proper weight reduction works

Diet change: Longer term with the TLC diet
At the beginning of the new year, many obese swear to finally lose a few extra pounds. With every diet, the risk of the yo-yo effect is great.
A good approach is, for example, the so-called TLC diet. It helps to create structured and controlled weight loss.

For people who want to reduce their weight, a variety of nutritional approaches are available. However, many diets bring almost nothing, as experts often emphasize. Currently, many propagandize the so-called TLC diet. With this relatively new concept you should not only lose weight fast, but also be able to lower your cholesterol. What's wrong with the method?

Structured slimming helps lose and maintain weight. Picture: adrian_ilie825 -fotolia

Low calorie diet
Health experts repeatedly warn against wrong weight loss. Many make the mistake of quickly reducing their weight by doing without certain foods, but to quickly replenish the kilos after the end of the diet. In order to lose weight without having a yo-yo effect, the diet must be systematically changed over the long term.

One has the best chance of success with a permanent diet with fewer calories. The so-called TLC diet is also based on a long-term change in diet. This can also lower the cholesterol level.

Permanent diet change
TLC stands for Therapeutic Lifestyle Changes. The diet has many similarities with the so-called DASH diet.

TLC is not a classic diet but a permanent dietary change that aims to keep cholesterol at a healthy level in the long term.

The US National Institutes of Health explains in a brochure how the method works.

Distinction between saturated and unsaturated fats
The basis of the TLC diet is the distinction between good and bad cholesterol. In principle, a distinction is made between healthy unsaturated fatty acids and unhealthy saturated or polyunsaturated fatty acids.

The saturated fatty acids cause the increase in unhealthy LDL cholesterol. Therefore, only the unsaturated fatty acids are on the menu in the TLC method.

In addition, a distinction is made between good and bad carbohydrates.

Whole grain bread, fish, poultry, various types of vegetables such as beans, low-fat dairy products, nuts, fruits and vegetable oils are recommended.

High-fat meats and sausage products, fried foods, ready meals, whole-milk products such as cream or cheese, white bread and snacks such as chips or chocolate should be avoided.

Lower cholesterol and blood pressure
As guidelines for daily fat consumption apply quantities of 20 grams for women and for men 30 grams.

It is emphasized by professionals that the TLC diet allows greater flexibility in meal preparation than many other weight loss methods. It is therefore also suitable for vegans or for people with a gluten intolerance.

It is also positive that you not only lose weight quickly but can also lower your cholesterol and blood pressure.

The disadvantage, however, is that this diet is relatively complicated, since you always have to find out in which foods the good and bad fats are included. (sb, ad)