Here are 10 steps to better health with the TLC Diet …

Step One: Commitment 

If you are serious about a healthy, new you, then you must be willing to make a commitment. This diet is something you need to stick to on a daily basis, not just when you feel like it. Yes, I understand, there will be times where you’re hungry, tired, or craving something special. Don’t let that weakness take you over. You may tell yourself that this one time isn’t going to hurt you, but once you start breaking those rules, your entire diet will start to roll down the hill.  

Step Two: Prep the Battlefield 

When I say “battlefield,” I am referring to your kitchen. If you look in your kitchen right now, you’re probably going to find a lot of food in there that doesn’t fit in with this diet. Being that your diet starts right now (not tomorrow, not the next day, or next year), you need to go in there and toss all of the junk away. I know you don’t feel right about throwing food away (if it’s not perishable, you could donate it). Whatever you do, you’ve got to get it out of your house. If you don’t live alone, then you may not be able to do this. If so, put all of the sweets, popcorn, etc at the top shelves when you can’t reach them. Pick a corner of the fridge and that is where your diet food is going to be placed. That is your own sacred corner and it should be respected by everyone in your home. 

Step Three: Fatty Acids 

You need to make sure you consume enough good fats and ensure you keep away from SATURATED fatty acids. Good fats are Omega-3’, Nut’s & Seeds. Unhealthy fatty acids are found in many oils cookies, margarine, shortenings, chips, and snack crackers among many others. 

Step Four: Your Intake  

Saturated or Unhealthy Fat 

You’re probably not able to avoid saturated or unhealthy fat altogether. However, it is important that you keep the intake below seven percent of your overall calorie intake for the day.  

Monounsaturated Fat 

Your intake of Monounsaturated Fat should be about 20 percent of total calories. 

Carbs 

Carbohydrates should take up about 50 to 60 percent of the overall calorie intake. 

Soluble Fiber 

You need to increase the intake of soluble fiber to 5-10 grams on a daily basis. This means you need to consume fresh fruits and vegetables. 

Grains 

Limit your intake of grains to 6 servings per day. Include rice, cereals, bread and other similar grains.  

Meats 

Limit your intake of fish, poultry, and meat to two servings per day and no more than that. 

Cholesterol  

Your daily cholesterol intake should be restricted to 200 milligrams or less. 

Polyunsaturated Fat 

Polyunsaturated fat content needs to be limited to ten percent of total calories.
  
Sodium 

Restrict your sodium intake to 2500 mg a day. 

Step Five: Stay Away from Fast Food and Junk  

This is one of the most crucial steps  – you need to stay miles away from fast food or junk options. Avoid consumption of fried chicken, fries, burgers, and tacos among others. These junk foods contain a large number of unhealthy fats that you can live without.