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The Most Effective Weight Loss Plan You’ve Never Heard Of Before

Though the plan focuses on food, physical activity, and weight management, the biggest emphasis is on making smart menu choices. (Kick-start your new, healthy routine with Women’s Health’s 12-Week Total-Body Transformation!)

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Since researchers at the National Institutes of Health developed the plan in 2001, the American Heart Association has endorsed it, and it’s backed by solid science laid out in a lengthy online guide.

To find out if the TLC diet is something you should try, take a look at our cheat sheet.

RELATED: 8 Diet Changes Real Women Made to Lose More Than 50 Pounds

Here are some of the weirdest things people have done to try to lose weight.

What’s on the Menu

This is not a deprivation plan. The TLC diet calls for filling your plate with a variety of plant products and low-fat animal protein sources based on what makes your taste buds happy:

• Fruit: two to four servings per day

• Vegetables or dry beans/peas: three to five servings per day

• Grains, such as rice and whole wheat: six or more servings per day

• Low-fat or fat-free dairy, like 1 percent milk: two to three servings per day

• Lean meat, fish, or poultry: five or less ounces a day (about the size of two uncracked eggs)

• Unsaturated fats/oils: in moderation according to your calorie needs

• Dessert: Yes! But only low saturated-fat sweets, like fro-yo and Jell-O.

Sticking to this menu plan can raise your HDL cholesterol level; this is the “good” cholesterol that keeps your risk of heart disease in check. You’ll also lower your LDL cholesterol, the harmful kind that can put you in line for heart disease, she adds. It’s important to remember that the point of the TLC plan is to manage cholesterol, and though dropping pounds is often part of that, not everyone needs to shed lbs to make that happen.

RELATED: 9 Questions That Reveal Whether a Diet Will Work for You

The Rules

Like most diets, the TLC diet requires keeping an eye on calories, which is a no-brainer if you’re trying to lose weight. However, the exact calorie range you should try to hit per day depends on your height, weight, and activity level.

Everyone who goes on TLC does need to crunch numbers though. The main rules: Only 25 to 35 percent of your daily calories should come from fat. Less than 7 percent of your daily calories should come from saturated fat sources (like butter, cheese, and meat), and you’re limited to no more than 200 mg of cholesterol per day—that’s a little more than what’s in one large egg (178 mg). The TLC diet “is very specific, and requires a lot of label reading and calculations, which may be challenging to stick to,” says Moon.

On the other hand, the exercise requirements are super straightforward: a minimum of 30 minutes of moderately intense (a.k.a. you break a light sweat) physical activity, like brisk walking, on most days of the week.

RELATED: The Diets That Are Proven to Make You GAIN Weight

What To Avoid

Steer clear of saturated-fat offenders like red meat, butter, cheese, and whole milk. The same goes for foods high in trans fat, such as fried fast food, many pastries, and processed cookies and crackers. Both saturated and trans fat kick up your LDL cholesterol count—not to mention your overall calorie intake

Alcohol is also on the watch list because too much is linked to high levels of triglycerides, another type of fat that plays a role in heart disease. On this plan, women should top out at one drink per day.

Finally, the TLC diet calls for slashing sodium to fewer than 2,300 mg daily, or about a teaspoon of table salt. Seems drastic, but it’s actually in line with the recommended intake for most adults across the board, per the American Heart Association. Sodium can contribute to high blood pressure, which in turn boosts the odds of heart disease. And if you’re trying to lose weight, dropping your salt quota can help squash bloating and help you drop some water weight.

Why It Could Work

While the TLC diet sounds similar to other popular heart-healthy diets like the Mediterranean diet, it offers more flexibility in terms of what you can consume. “It’s broad enough that it can be customized to different preferences for vegetarians or people who need to follow a gluten-free diet,” says Moon.

And though shedding pounds isn’t the primary goal, TLC “tends to be a low-fat diet, which has been shown in clinical trials to lead to weight loss,” says Moon. “However, there’s more than one path to healthy weight loss.” In other words, even a high-fat diet can cause you to downsize as long as you’re controlling for calories.

The Verdict

The emphasis on a wide variety of fiber-rich plant foods and low-fat protein options makes it healthy and filling, keeping hunger pangs at a minimum. And once you get the hang of reading food labels and adding up calories and nutritional counts, it isn’t too challenging. By tracking calories and getting in those 30 minutes of activity, you can lose weight the slow and steady way, which keeps it off. “It can certainly be a healthy way to eat even for those without cholesterol issues,” says Moon.

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This Guy Went From "The Fat Kid" To Hugh Jackman’s Stunt Double

The process was simple, but brutal. Davenport jumped straight into a new workout regimen and completely overhauled his diet. He said goodbye to processed foods he was used to, like Cup-A-Noodles, mac and cheese, pizza, and candy —and started loading up on whole foods, like fruits, veggies, whole grains, and lean meats.

“I had to teach myself how to cook. Some of the steaks I was cooking were absolutely disgusting. I had no idea what I was doing. It was a lot of trial and error,” said Davenport of the first few weeks of his transformation.

But he was determined to prove everybody wrong, so he resisted his cravings for Taco Bell and candy bars, no matter how bad they were. Giving himself a cheat day every Sunday made the change bearable.

“I would be in the Taco Bell drive-thru Saturday night at 11:58 p.m., and as soon as it hit midnight, I’d buy Taco Bell,” said Davenport, “After my Taco Bell I’d go home, go to bed. Then I’d wake up, and if I wanted to eat pizza for breakfast, lunch and dinner, I’d do it.”

The program also included a full workout regimen, which would alternate between weight-training days and cardio days (check out the Men’s Health App for workouts from your favorite fitness stars). The weight training alternated between upper- and lower-body days and the cardio days were specified workouts that were typically 20 minutes long.

In just four months, Davenport went from 230 to 178 pounds, a total loss of 52 pounds. He’s put on some healthy, lean muscle since then and today fluctuates between 190 and 195 pounds.

(Looking for workouts that will help you lose fat and build lean muscle? Check out Metashred Extreme by Men’s Health.)

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Diet Doc Encourages Healthy Weight Loss Over Calorie-Cutting Programs Like The Dangerous Simeons hCG Diet

PHOENIX, AZ–(Marketwired – April 25, 2017) – Millions of Americans are in search of the perfect weight loss solution, but finding and maintaining an effective diet can be extremely challenging. For typical adults, losing 1 to 2 pounds of weight loss per week means having to reduce calorie intake per day by 500 to 1000 calories. With a balanced diet and consistent physical activity, however, dieters can lose weight effectively and become healthier over time. Medical weight loss solutions, available in many forms, can assist dieters with persistent weight loss struggles.

Introduced by Dr. Simeons in the early 1950s, the original hCG diet limited daily calorie consumption to just 500 calories while prescribing small doses of hCG (human chorionic gonadotropin). It was practically starvation-based and caused various negative effects like extreme weakness, hair loss, and muscle loss. For that reason, it was ultimately marked “unsafe” by medical experts, nutritionists, and leading weight loss centers like Diet Doc.

hCG has a relatively short history of being used as a weight loss solution, but has received a lot of attention. hCG is a hormone produced during pregnancy that contains 244 amino acids and has been linked to rapid weight loss by supposedly cutting down “abnormal” fat from cells and around internal organs. Now, as various researchers have learned more about the hCG hormone, safer hCG treatment programs with higher calorie requirements are available. Typically, these programs involve going through hCG treatment while intaking between 800 to 1250 calories on a daily basis. As a result, dieters can lose weight consistently while minimizing the negative side effects associated with the original Simeons method of hCG dieting.

Diet Doc, a nationally recognized weight loss program, has continuously discouraged the Simeons method of hCG dieting and suggests high-calorie programs that involve safer weight loss. Doctor-supervision and diet customization based on nutritional needs are also highly recommended.

Regardless of their weight loss history or individual struggles, Diet Doc helps patients develop an individualized diet based on their nutritional needs or even their genetics. All Diet Doc programs provide a doctor-supervised, customized diet plan. Instead of encouraging patients to adopt harmful dietary practices with no prior medical knowledge, Diet Doc consults with patients to provide a detailed weight loss plan based on their nutritional needs and medical history.

Losing weight with Diet Doc is safe, simple and affordable. Nutrition plans, exercise guidance, motivational support, and dietary supplements are all part of the package. Over 90% of Diet Doc patients report an average weight loss of 20 or more pounds every month and long-term weight loss maintenance is made possible through continuous counseling.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical
Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/
LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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9 Tips For Women Who Want To Lose Weight After 40 (especially around the middle)

1.  Eat less added sugar, processed food and refined grains (white bread, bagels, pasta, white rice, you know the drill). A lot less.  According to the sugar science department at UCSF, added sugar is hiding in 74% of all packaged food.  And, the majority of carbohydrates in the typical American diet is made of refined grains.  This means reading labels folks and knowing how many different names there are for sugar.  Just because it’s called “agave nectar” or “cane juice crystals” doesn’t mean it’s any better for you than the white granulated stuff.  Your body doesn’t know the difference and once you eat it, it’s all the same to your pancreas (the organ that produces insulin in response to sugar).  Click this link to see 61 different names of sugar then run to your pantry and read the ingredients on your packaged food.  Prepare for a rude awakening!

How to lower blood pressure: Cutting SALT from your diet could be pointless

The 2015 to 2020 Dietary Guidelines for Americans recommends limiting sodium intake to 2,300 milligrams a day for healthy people.

During the study researchers followed 2,632 men and women ages 30 to 64, all of whom had normal blood pressure at the start of the study. 

However over the next 16 years, the researchers found the participants who consumed less than 2,500 milligrams of sodium a day – about the equivalent of 6g of salt, had higher blood pressure than participants who consumed higher amounts of sodium.

Those with the lowest risk had sodium intakes in the middle, which is the range consumed by most Americans.

Dr Moore said: “Our new results support these other studies that have questioned the wisdom of low dietary sodium intakes in the general population.”

Diet Doc Encourages Healthy Weight Loss Over Calorie-Cutting Programs Like The Dangerous Simeons hCG Diet – SYS


PHOENIX, AZ–(Marketwired – April 25, 2017) – Millions of Americans are in search of the perfect weight loss solution, but finding and maintaining an effective diet can be extremely challenging. For typical adults, losing 1 to 2 pounds of weight loss per week means having to reduce calorie intake per day by 500 to 1000 calories. With a balanced diet and consistent physical activity, however, dieters can lose weight effectively and become healthier over time. Medical weight loss solutions, available in many forms, can assist dieters with persistent weight loss struggles.

Introduced by Dr. Simeons in the early 1950s, the original hCG diet limited daily calorie consumption to just 500 calories while prescribing small doses of hCG (human chorionic gonadotropin). It was practically starvation-based and caused various negative effects like extreme weakness, hair loss, and muscle loss. For that reason, it was ultimately marked “unsafe” by medical experts, nutritionists, and leading weight loss centers like Diet Doc.

hCG has a relatively short history of being used as a weight loss solution, but has received a lot of attention. hCG is a hormone produced during pregnancy that contains 244 amino acids and has been linked to rapid weight loss by supposedly cutting down “abnormal” fat from cells and around internal organs. Now, as various researchers have learned more about the hCG hormone, safer hCG treatment programs with higher calorie requirements are available. Typically, these programs involve going through hCG treatment while intaking between 800 to 1250 calories on a daily basis. As a result, dieters can lose weight consistently while minimizing the negative side effects associated with the original Simeons method of hCG dieting.

Diet Doc, a nationally recognized weight loss program, has continuously discouraged the Simeons method of hCG dieting and suggests high-calorie programs that involve safer weight loss. Doctor-supervision and diet customization based on nutritional needs are also highly recommended.

Regardless of their weight loss history or individual struggles, Diet Doc helps patients develop an individualized diet based on their nutritional needs or even their genetics. All Diet Doc programs provide a doctor-supervised, customized diet plan. Instead of encouraging patients to adopt harmful dietary practices with no prior medical knowledge, Diet Doc consults with patients to provide a detailed weight loss plan based on their nutritional needs and medical history.

Losing weight with Diet Doc is safe, simple and affordable. Nutrition plans, exercise guidance, motivational support, and dietary supplements are all part of the package. Over 90% of Diet Doc patients report an average weight loss of 20 or more pounds every month and long-term weight loss maintenance is made possible through continuous counseling.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical
Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/
LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

CONTACT INFORMATION
Diet Doc Contact Information:
Providing care across the USA
Headquarters:
San Diego, CA
(800) 581-5038
[email protected]
https://www.dietdoc.com

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