"The L.A. shape diet" came out in 2004. It was written by David Heber, professor of medicine and public health, and founding director of the UCLA Center for Human Nutrition. The diet is based on establishing the right proportion of protein according to individual needs and body shape. Heber suggests an intake of protein almost double the amount recommended at present. He offers Body Mass Index tables to establish what type one is and the corresponding protein intake required.

Permitted Foods

There is no specific list of permitted foods. The direction to follow is high-protein, and low-carb. Heber does not lay particular stress on protein of animal origin, although it is included under good potential protein sources, like previous high-protein diets (such as Atkins or South Beach). Thus the diet might particularly appeal to vegetarians. Heber mentions egg whites, nonfat cottage cheese, soy-based Canadian bacon, tuna, turkey breast, diet products, and meal replacements such as diet shakes consisting of fruit, soy protein and calcium.

The book suggests diet recipes and recommends daily consumption of fruit and vegetables - seven servings a day, each of another color, so as to benefit from each group of fruit and vegetables. This recommendation is based on Heber's theory on fruit and vegetables, which he classifies into seven categories according to their color, each color having particular beneficial properties. This theory was previously exposed in the book "What Color is Your Diet?"

Diet Plan

The 14-Day weight loss plan suggests an individualized approach, based on the dieter's gender, weight and height. For the first week it is recommended that two meals be replaced by diet products (shakes) and that dinner is simple, lean fish or poultry and salad.

Heber gives the key to succesful weight-loss, following seven steps:

1. First week - essential to weight loss.
2. Diet personalization - learning what your personal needs are and building a personal diet plan.
3. Applying the personal plan - try to control your eating and develop habits appropriate to your plan.
4. Reinforce your habits - learn to control yourself against external factors. These include stress and stimulus control. Learn coping strategies, and prevent the return to old habits.
5. Inspiration - make an inner approach to integrating the newly achieved practices into your life.
6. Exercise - develop and maintain a personal daily exercise routine.
7. Supplements and herbs - establish your needs for multivitamins, multiminerals and dietary supplements.

Advantages and Disadvantages

Advantages

The diet promotes exercise and a healthy intake of fruit and vegetables. It might constitute a diet variant for vegetarians.

Disadvantages

The diet recommends too many dietary supplements and a very low calorie level, which might result in unbalanced diet and cause health problems.

Conclusion

The L.A. shape diet is based on far too many dietary supplements. At the very low calorie level proposed (around 1000 per day), weight loss should happen even without supplements. There is also a version involving the choice of protein alternatives from food. Although the diet is not for people requiring a higher amount of calories, it might have short-term benefits. The consumption of fruit and vegetables, with the exercise routine, remain definite pluses.