The TLC diet is designed based on your daily need for calories, in order to maintain your weight. This amount of calories you must find out by visiting your doctor or nutritionist. He will determine the right amount, depending on your sex, height, activity and some other factors. Using this diet, you should lower down the intake of ‘’bad’’ fat under 7%, low down intake of cholesterol (less than 200mg) and have an intake level of sodium up to 2400mg per day. You will have to exercise 5 times a week, 30 minutes each training.
In the TLC diet, you should eat for breakfast: 1 English muffin, 1 cup of fat-free milk, ¼ cup raisins, 1 spoon of jelly, 1 cup of melon, 1 cup of orange juice and 1 cup of coffee (with a fat-free milk). For lunch you can have: sandwich with a roast beef, low fat cheeses, 2 Romaine lettuce and spoons of mustard. 1 cup of pasta salad, 1 apple and 1 cup of ice tea. For dinner: Parmesan cheese, 3 ounces orange, 1 cup of strawberries, 1 cup of fat-free milk and some vegetables (cups, corn and broccoli with a margarine). If you want a snack, you should eat 2 cups of popcorn, 1 cup of peaches and one glass of water. This is a sample menu.
This diet will satisfy your daily need for: fat, protein, carbohydrates and salt. You also need fiber, 22-34 g per day, but, this diet provides you 40-50g of fiber. Potassium is needed 4700mg every day, you will get enough with this diet. Calcium, vitamin B12 and D, are also present in this diet, so this diet will satisfy your daily needs.