What Can You Eat?

The TLC program is based on consuming a wide array of different foods but in doing so, getting a proper ratio of nutrients to fuel your body effectively. Food choices are not restricted per se but must be consumed in a limited amount. These amounts are sometimes a percentage of your total calorie intake for each day.  
  
 Saturated fat Less than 7 % of total calories 

 Polyunsaturated fat Up to 10 % of total calories
  
 Monounsaturated fat Up to 20 % of total calories 

 Carbohydrate 50 % to 60 % of total calories  

 Soluble fiber At least 5 to 10 grams a day  

 Protein Approximately 15 % of total calories 

Fat    

The biggest part of the TLC diet program is about fats and is where we are going to focus our attention on in this beginners guide. If you get the correct amount of good fats in your diet most things will fall into place (Carbs, Protein & Fiber). 

These fats can help you fight those cholesterol levels, or help you feed them. You have to learn what fat actually is in order to defeat it – get to know your enemy before fighting it!  


Fat seems to be a dreaded word for most of us. But have you ever wondered why there is so much hue and cry about fat? First, I need you to understand this.  

Before starting any diet you must check with your GP