Diane A. Welland - The Complete Idiots Guide to the TLC Diet

The TLC Diet

by Diane A. Welland, MS, RD

A member of Penguin Group (USA) Inc.

To my loving and wonderful husband, Kevin.

ALPHA BOOKS

Published by Penguin Group (USA) Inc.

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Copyright 2013 by Diane A. Welland, MS, RD

All rights reserved. No part of this book may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the authors rights. Purchase only authorized editions. No patent liability is assumed with respect to the use of the information contained herein. Although every precaution has been taken in the preparation of this book, the publisher and author assume no responsibility for errors or omissions. Neither is any liability assumed for damages resulting from the use of information contained herein. For information, address Alpha Books, 800 East 96th Street, Indianapolis, IN 46240.

THE COMPLETE IDIOTS GUIDE TO and Design are registered trademarks of Penguin Group (USA) Inc.

ISBN: 978-1-615-64294-6

Library of Congress Catalog Card Number: 2012944461

15 14 13 8 7 6 5 4 3 2 1

Interpretation of the printing code: The rightmost number of the first series of numbers is the year of the books printing; the rightmost number of the second series of numbers is the number of the books printing. For example, a printing code of 13-1 shows that the first printing occurred in 2013.

Printed in the United States of America

Note: This publication contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted.

The author and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

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High cholesterol is a serious problem in the United States. According to the Centers for Disease Control and Prevention (CDC), more than 100 million adult Americans, or one out of every three people, has high cholesterol levels (at or above 200 mg/dL). One out of every six Americans has cholesterol levels at 240 mg/dL or above. People with high cholesterol levels (at or above 240 mg/dL) have twice the risk of heart disease than those who have optimal levels (below 200 mg/dL). Furthermore, those who do have high cholesterol are more likely to have other risk factors, like high blood pressure, obesity, and metabolic syndrome.

Fortunately, you can do something about it. Follow the Therapeutic Lifestyle Changes diet, better known as the TLC diet, and youll not only lower cholesterol levels, but also reduce blood pressure, manage blood sugar levels, and lose weight. Based on years of science and proven to be effective, this government-endorsed diet plan is flexible enough and versatile enough for everyone in your family to enjoy and love. By lowering your cholesterol, youll reduce your risk of heart disease, the leading cause of death for men and women in America. If you already have heart disease, you can prevent a second event from happening. Youll also feel better, look better, and have more energy throughout the day.

In this book, youll find everything you need to start living the TLC way, including how and why the TLC diet works, what you should and should not eat, how to clean up your kitchen and navigate grocery shopping, strategies for overcoming bad habits, and tips and techniques to keep you motivated and inspired to stay on track. Its chock-full of practical advice in the form of charts, lists, and savvy substitutions. Youll also find a seven-day weight loss menu plan tailored to 1,200, 1,500, 1,800, or 2,000 calories, and 80 mouthwatering recipes to get you started.

Rated one of the best diets in America for overall good health and sound nutrition by U.S. News & World Report, this nutritious diet offers amazing health benefits. Not only will the TLC diet keep your heart running smoothly, but it will also teach you lifestyle habits that will improve your overall health and quality of life. Turn the pages to discover how you can live a long, healthy, and happy life!

How This Book Is Organized

This book is divided into four parts. Each part addresses a different aspect of the TLC diet and includes practical advice for everyday living.

Part 1, Understanding the TLC Diet, explains the why of the diet, including the science behind it and the many health benefits this style of eating has to offer. This part also discusses the basic principles of the diet and goes into detail about fats, carbohydrates, and salt. Here youll find practical advice on making smart choices for each of those nutrients.

Part 2, Everyday Diet Decisions, talks about what you need to do on a daily level to follow the TLC diet. Here youll learn how to revamp your kitchen and make room for heart-healthy foods in your pantry, fridge, and freezer; how to navigate the grocery store and make good choices; and what to do about proteins like red meat, fish, cheese, and poultry, the main sources of saturated fat in our diets.