L.A. Shape Diet: The 14-Day Total Weight Loss Plan

Overview

From one of today's most respected diet and nutrition experts: a 14–day weight loss plan designed to help you change your shape for life using a new breakthrough personalized protein prescription that has worked for thousands of his patients.

Dr. David Heber's groundbreaking book What Color Is Your Diet? introduced us to the Color Code–building a healthy diet based on colorful fruits and vegetables. His new book, The LA Shape Diet, combines the sound nutritional basis of the ...

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Overview

From one of today's most respected diet and nutrition experts: a 14–day weight loss plan designed to help you change your shape for life using a new breakthrough personalized protein prescription that has worked for thousands of his patients.

Dr. David Heber's groundbreaking book What Color Is Your Diet? introduced us to the Color Code–building a healthy diet based on colorful fruits and vegetables. His new book, The LA Shape Diet, combines the sound nutritional basis of the Color Code with his newest research from the UCLA Center for Nutrition, which shows you how to analyse your body shape, personal protein needs, and metabolism and not only lose weight–but also change your body shape. This has major appeal to the millions of Americans who may be able to lose weight but are still dissatisfied with the look of their bodies–and end up gaining the weight back anyway.

Dr. Heber maintains that everyone is born with a particular shape and that this shape makes a huge difference in how you should approach weight loss. Dr. Heber teaches the difference between the shape you can change and the shape you cannot, and how to do this with the right amount of dietary protein. Based on over 3500 measurements made by his researchers at UCLA, Dr. Heber has come up with tables that estimate how much protein you need in your diet at a given height and weight, and how many calories you should consume every day. Then Dr. Heber helps you build your own ideal diet, starting with protein, then 7 colorful servings of fruits and vegetables (providing 25 grams of filling fiber), and finally whole grains. Dr. Heber explains not only glycemic index (how fast blood sugar goes up) but glycemic load (glycemic index + how much carbohydrate a food provides), which determines how a particular food affects the overall diet. He groups foods into four tables to make it easy for readers to navigate their dinner table.

In a world of dietary fads and "one size fits all" pseudo–miracle diets, The LA Shape Diet is the most effective, easy–to–follow, scientifically sound dietary plan you'll find.

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Product Details

  • ISBN-13: 9780060737382
  • Publisher: HarperCollins Publishers
  • Publication date: 3/16/2004
  • Pages: 352
  • Product dimensions: 6.00 (w) x 9.00 (h) x 1.13 (d)

Meet the Author

David Heber, M.D., PH.D., is at the cutting edge of medical research, investigating how nutrition and genes

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Read an Excerpt

The L.A. Shape Diet


By Heber, David

ReganBooks

ISBN: 0060737387

Step One

Power Through
the First Week

The beginning of any great adventure is momentous. Before you start to change your shape, you need to be ready to make a change in your life. Think carefully and be sure that you are ready to make a change now. If you are, I am ready with the information and tools you will need to make a great start. For this first week, we are going to skip any fancy calculations, and I am going to give you a simple program to follow. I am doing this because it will make it easier for you to start the program. (If you are one of those people who likes to do things precisely, then you can skip ahead to calculate your exact protein needs for this first week.)

In this chapter, I'll empower you by teaching you how to use protein to get control of your eating every day. Then I will give you a choice to make. You can jump-start your plan to lose weight by using meal replacements, which have been scientifically proven to make calorie control easier, or you can simply try to eat foods in controlled portions to try to accomplish the same thing.

I must warn you that this second approach may sound more appealing, but it is difficult just to decrease the amounts of your favorite foods and still get adequate protein, vitamins, and minerals on a diet. In research studies, trying simply to eat less of your favorite foods works the least well of all approaches to weight loss.

How Weight Loss Works

If you eat the same number of calories as you burn, your weight remains the same.

If you eat fewer calories than you burn, you lose weight, and for every 500 calories less you eat per day, you will lose about 1 pound of weight per week.

The amount of food you eat is less than the calories you burn, but the energy has to come from somewhere. Your body takes it from your stored calories of fat, and whenever you take in 500 calories less per day than your body needs, it burns one pound of fat in a week. So, if you eat 250 calories less than you burn each day, you will lose 2 pound per week, and if you eat 1,000 calories less per day, you will lose 2 pounds per week and so forth. The key to healthy weight loss is to make sure the reduced calories you eat provide the nutrition you need. And the key to effective weight management is to make sure that the foods delivering those reduced calories are enjoyable and satisfying.

The Secret of High-Protein Brain Signals

High-protein foods send signals to the brain that keep you from being hungry for hours -- stronger signals than either carbohydrate or fat gives. As the protein in your food is digested in your intestines, it is broken down to individual building blocks of protein called "amino acids." Some of these can enter the brain, where they can affect the balance of signals that monitor how hungry or full you are. Our typical breakfasts of refined cereal grains often have too little protein in them to send the kind of signal of fullness that will last until lunch. The secret of the Empowering Shake is that it will keep you feeling full -- if you put enough protein into it. As you will see, this is more protein than you think, and very likely more than you are eating now.

The Protein You Need Every Day

If you eat too little protein, you can damage your heart and muscles seriously. This was a problem with some of the starvation diets of the 1970s. The next generation of meal replacements provided enough protein to avoid these problems. When used as recommended, the meal replacement plans of the 1980s used two shakes and a regular meal, and provided about 50 to 70 grams of protein in one day. But a lot of people complained of hunger within a few hours of drinking these lower-protein shakes. Then, in the 1990s, the tide turned and the market favored low-carbohydrate diets with high-fat and high-protein shakes. These were much more filling, but as you will see later the low-carbohydrate part of these diets is not healthy, and the truth is that you don't need all that fat to feel full.

The Empowering Shake is satisfying because it has enough protein to match your body's needs. It makes sense that a 250-pound man is going to need more protein than a 120-pound woman to feel satisfied. I'll show you how to make an Empowering Shake with your personalized protein prescription, but first I want to give you an idea of some typical plans for protein consumption.

For a typical woman, I recommend about 100 grams of protein per day. That would be 25 to 30 grams at breakfast and lunch as a shake, a 25-gram protein snack in the late afternoon, and at dinner a salad made with up to 4 cups of lettuce with wine or rice vinegar, 5 ounces of chicken or fish with 3 cups of steamed vegetables, and a fruit for dessert. For a typical man, I recommend 150 grams of protein per day: 30 to 40 grams each for breakfast and lunch, 20 to 30 grams in the afternoon snack, and 50 to 75 grams at dinner.

Personalizing Your Protein Intake

How do you personalize all these different protein levels when you make your shake? I do this by combining a soy-protein shake with soy milk or regular nonfat milk. The meal replacement shake mix I use has about 10 grams of protein per serving, and the soy milk or nonfat milk adds another 10 grams of protein ...

Continues...

Excerpted from The L.A. Shape Diet by Heber, David Excerpted by permission.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Introduction xi
Changing Your Shape 1
Step 1 Power Through the First Week 11
Step 2 Personalizing Your Program 29
Step 3 Activating Your Personal Plan 71
Step 4 Reinforce Your Habits: The Art of Relapse Prevention 131
Step 5 Inspiration: Finding Your Inner Voice and Vision 145
Step 6 Exercise for Life 163
Step 7 L.A. Shape Enhancers: Supplements and Herbal Approaches 195
Principles of Dieting and Your Body Shape 215
Appendix
The Science of Meal Replacement 228
The Science of Protein 237
The Science of Shape and Body Fat 246
The Science of Bioimpedance Analysis 255
The Science of Good Fats and Bad Fats 266
The Science of Cereals and Shakes 275
The Science of Exercise and Building Muscle 281
The Science of Vitamins and Minerals 298
Worksheet and Daily Diary 312
Suggested Reading 316
Acknowledgments 318
Index 321
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See All Sort by: Showing 1 – 20 of 21 Customer Reviews
  • Anonymous

    Posted October 5, 2005

    A real plan that works

    The book is well written and the advice Dr. Heber gives is very good and practical. If you can power your way through the first 14 days your going to have success. Thanks so much.

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  • Anonymous

    Posted June 30, 2004

    A Must Read!!!

    This book is awesome. Not just another Rah-Rah you can do it fad diet. The LA Shape Diet provides a balanced approach to weight/shape management as well as recipes, exercise suggestions, and dining suggestions. All you meed to do is read it and follow the program and you'll do great.

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  • Anonymous

    Posted April 8, 2004

    Using the LA Shape Diet and Shapeworks has broken my plateau!

    Adding the 'L.A. Shape Diet' and Shapeworks to my existing program, has helped me lose 6 pounds and 4 inches in less than 2 weeks!! I had been on a plateau for over a year. I was stuck at a weight that was just above my goals. The programs Dr. Heber gives you and the wonderful meal planning ideas have totally re-Shaped me! It is awesome to be in such good company with Dr. Heber.

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  • Anonymous

    Posted April 7, 2004

    Not only lose weight, but reshape your body

    Dr. Heber has taken all the research, scientific knowledge and practical experience treating overweight patients at the UCLA Center for Human Nutrition and UCLA Risk Factor Obesity Clinic and presented it in the most sensible way. He focuses on a persons shape as well as their weight to determine the best way for them to lose excess fat and increase lean muscle. Dr. Heber states that not all Fat cells are equal. Upper body fat is very different from lower body fat. Dr Heber and his staff have found that protein, primarily the healthiest Soy protein, is the key. Dr. Heber gives us an easy way to determine how much protein a person needs and then how to make sure they are getting it everyday. Combine that with plenty of healthy fruits and vegetables and a limited amount of whole grain foods and you will have perfectly balanced nutrition. Dr. Heber goes beyond weight loss and gives us a plan that will let people reach their optimum state of health and maintain it for the rest of their lives. This is not just a diet book. It is a manual on how to keep the weight off for good. Finally, I was able to get off the 'yo-yo diet rollercoaster'. Thank you Dr. Heber.

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  • Anonymous

    Posted April 12, 2004

    This Program is the best Ever!!

    I was one of the Yo-Yo dieters!! I not only lost 20 lbs in 6 weeks but Finally was able to stop smoking after 25 years.. And lost weight!!! Thank You Dr. Heber and U.C.L.A. at the Mark Hughes Cellular and Nutrition lab , A donation from the Herbalife foundation!! Marks Dream Lives on!! A safe way to lose weight and change your body's shape to what YOU Want!! Steve M. Professional Weightloss Consultant, Southern California

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  • Anonymous

    Posted April 3, 2004

    Lost 15 lbs in 30 Days

    I lost all cravings and I am never hungry and I feel energized everyday! This program works because it's about lifestyle changes not fad & quick fix diets...aka Atkins, South Beach, SubWay, etc.. I did them all and this was the only one that gave me results!

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  • Anonymous

    Posted April 11, 2004

    The L.A. Shape Diet has help to get the scales moving again

    I had lost 52 lbs. and the scales were not moving. After just 2 weeks on The L.A. Shape Diet program I have lost 10 lbs. and 7 1/2 inches. Thank you Dr. Heber for bringing us that amazing program. It is so easy to follow, you are not hungry and the energy is awesome. The book is easy reading and the information is awesome!

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  • Anonymous

    Posted May 22, 2004

    GREAT!!!

    TRIED THE DIET AND JOINED UP WITH HERBALIFE.THIS IS THE DIET OF THE CENTURY, I'VE LOST 25 POUNDS OVER THE COURSE OF 2 MONTHS AND BEST YET, NOW HAVE A GREAT BODY TO BOOT james_mclaughlin64@yahoo.com 301 779-5529

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  • Anonymous

    Posted May 18, 2004

    Finally a plan that makes sense

    This book puts all the knowledge I had previously researched into to one package delivering an awesome plan on how to live and eat daily.

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  • Anonymous

    Posted March 31, 2004

    Thank You, Thank You!

    I Love this book and this plan, I have lost 5 pounds in the last two days utilizing my own personal protein prescription. It's about the fact that not one size fit's all. Thank You again!

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  • Anonymous

    Posted March 30, 2004

    Best Diet Book Ever

    This comprehensive easy reading book written by a renouned scientist assumes nothing and educated me on how to lose weight (using the bodies natural food -protein) stay healthy and keep the weight off forever. I am on this diet now and feel great. This is 21st Century Science at its best.

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  • Anonymous

    Posted April 26, 2004

    Great Message

    Loved the book. Very informative. Great information. Goes right along with what I have been doing. I was formerly overweight by 75 lbs, my wife has lost 113 lbs. Believe me this is the way to go!

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  • Anonymous

    Posted May 4, 2004

    WOW look at you!!

    Sooooooooo easy to follow! Explains everyones problems in weight loss, the WHY? and the FIX IT! Never hungry and full of energy. My scale doesn't have to tell me I'm losing weight, holding up my pants tells it all. I lost 2pounds my first week!- 4 weeks later 9pounds & tummy GONE!

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  • Anonymous

    Posted April 26, 2004

    Life Changing Weight-Loss Plan for Life Essentials

    I had lost 3-lbs on my own through so called healthy eating and exercising on my own, by adding the LA Shape Diet and Shapeworks to my existing program, helped me lose 26-lbs in 7 weeks. This is a great program Dr. Heber put together. I feel great, no longer depressed or negative.It helped greatly with making me feel fuller and not crave foods as much with the personalized protein. This product is life changing and saving. Highly recommend you read and start a healthy new you. No matter what your condition may be. LA Shape Diet and Shapeworks may become your healthier way of life.

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  • Anonymous

    Posted March 24, 2004

    This Diet WORKS!

    This is a great program that is backed by the research of Dr. Heber and his team at the Center for Human Nutrition at UCLA. I've never felt better, or slimmer, and I love the new-found energy that I have! If you would like to discuss further, please contact me via E-mail.

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  • Anonymous

    Posted March 22, 2004

    A must read for anyone wanting permanent weight loss!!!

    This book is the first I have read that provides a long term approach to 'Weight Management.' It is not a quicky diet, fad, or one time weight loss program. It provides life changing ideas and habits that will enure a permanent weight management if followed and applied. This book is back by research, science and clinical testing. This book surpasses all other weight loss books out there.

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  • Anonymous

    Posted March 23, 2004

    At last - a diet that makes sense!

    When the foremost nutritionist in the world writes a book on nutrition and dieting, you know it is going to be good. Yet his style is very approachable. After all the 'fad' diets, which all seem to contradict each other, it's nice to read something at last which simply makes sense!

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  • Anonymous

    Posted March 29, 2004

    I lost 8 pounds in one week!

    I have been already losing weight on a diet high in protein and after reading The L.A. Shape Diet I found out how much protein I really should be taking daily. I've lost 8 pounds on the Shape Diet in ONE week and a whole dress size! This is a very easy to read book and easy to use weight loss plan. Good Nutrition just makes sense as the best way to lose and maintain weight loss.

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  • Anonymous

    Posted March 22, 2004

    Real health solution to weight loss. No hype!

    Dr. Heber tells it like it is. Finally the truth and the solution to permanant weight loss in a sensible, healthy way. If you want to never have to diet again, read this book. This plan works!

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  • Anonymous

    Posted March 26, 2004

    Finally A Way of Eating A Diet That Provides Great Nutrition That Works!

    Dr. Heber has put together over 30 years of research, practice and solid scientific evidence and presented it in this book in a way that ANYBODY can understand and live by. In this book he offers everybody the personalized program they need to accomplish optimum health and longevity. Thank you Dr. Herber for a wonderful resource for my clients who have eating disorders! Also Thank you Herbalife for providing Dr. Heber's diet in an easy to use and widely available form!

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