If you’re following the Mediterranean diet, expect to fill your plate with lots of whole grains, beans and fruits and veggies. But it includes more healthy fats from foods like olive oil and nuts. The Mediterranean diet has fewer carbohydrates and protein than the TLC diet. Only those who are very active can burn off all those carbohydrate calories.” Mediterranean diet plan “The TLC diet is too low in fat and has too many carbohydrates, which could lead to elevated blood sugars and triglycerides. “We used to believe that fat was the dietary enemy. However, this diet is based on an outdated way of thinking. Up to 20% of calories come from healthier fats like olive and canola oils.20% of calories come from lean proteins like chicken breast.
You can also eat pasta and cereal made with whole grains.
We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center. For a more personalized explanation of the diet, schedule an appointment with one of our cardiologists at one of our heart centers here, or call us at 30. The portfolio diet seems to be so successful that we’re had our doctors become well versed in it so that we may recommend the diet to our clients. Some diets can be very rewarding, and some lead to quick fixes and other potential heal problems. To learn more about the study behind the portfolio diet, as well as an in-depth analysis of the diet itself. Snack: Oat bran break with 1 Tbsp Benecol and ¼ cup dried plumsĭinner: Stir fry with tofu and vegetables, served over barley, fruit and almonds for dessert. Lunch: Black bean and barley burrito, apple Here’s an example of what the diet might look like for any given day:īreakfast: Oat bran cereal, with soy milk and chopped fruit and almonds, with plant sterol-enriched margarine. The point of the diet is to replace animal based foods, which can be very high in saturated fats and have been connected to poor heart health. What this has proven to amount to is at least a 20% reduction in LDL cholesterol. You can consume low-fat and fat-free dairy products such as yogurt and egg whites. You can eat meats, so long as it is only lean meats and fish. You also have to meet your fruit and vegetable recommendation for 5-9 servings per day. So how do you practice the portfolio diet? Each day you need to consume the following: 30 grams of almonds, 20 grams of soluble fibers from foods such as oats, barley, and certain fruits and vegetables, 50 to 80 grams of soy protein from foods such as tofu, soy meat alternatives like seitan, soy milk, and soy nuts, and finally, 2 grams of plant sterols which can be obtained in capsules from your local drug store. What their research found, if a diet composed of the best heart healthy foods was combined with a lack of saturated fats and cholesterol, then your cholesterol could decrease by as much as 30% within a month.
Port folio diet series#
The reason these foods are beneficial is that they contain a series of crucial fibers and proteins for sustaining good heart health. The diet incorporates such foods as nuts, soy protein, oat bran, and plant sterols. The diet was found to reduce cholesterol and reduce heart disease risk substantially. The portfolio diet is based on studies from the University of Toronto. The diet was created by none other than the doctors at South Denver Cardiology, a series of heart centers across the Denver metro area. The good news is that there is at least one diet, the portfolio you can certainly rely on to lose weight and maintain good heart health. Recipes & Nutrition, Heart Center Introduces Portfolio Dietĭiet fads are aplenty in America it can be difficult to weed out which ones work versus which ones don’t.
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