Veggie Blog

Food gets most of the attention in any diet book, and the Atkins plan is no exception. The old version of this post said that many people make the mistake of ignoring exercise, and that is a fair warning. It also claimed that exercise helps your body “eliminate toxins through sweat glands and lymph systems” and that sedentary people have extreme insulin reactions to carbohydrates. Neither claim is well supported, so I have replaced them with what the official guidelines say.

Does Atkins recommend exercise?

Yes. The old post was right that critics sometimes say Atkins ignores exercise and that this is unfair. The Atkins site says that being active is important and that if you exercise regularly you will probably have a higher carb tolerance, which is the amount of net carbs you can eat without gaining weight. Atkins also tells people in the maintenance phase that activity helps them keep the weight off. Exercise supports any weight-loss plan, whether low-carb or not.

How much exercise do adults need?

The Physical Activity Guidelines for Americans advise adults to do at least 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking or fast dancing. They also recommend muscle-strengthening activity, like lifting weights or doing push-ups, on at least two days each week. The first guideline is to move more and sit less. The guidelines add that any amount of physical activity has some health benefits and that activity can improve insulin sensitivity, blood pressure and sleep quality right away. That is the evidence-based way to put the old post’s point about insulin: regular activity makes the body respond better to insulin, but I did not find support for the claim that sedentary people react extremely to moderate carbs.

What are the two main types of exercise?

The old post described aerobic and anaerobic exercise. In everyday terms, aerobic exercise is steady activity that raises your heart rate, such as walking, cycling or swimming. Strength training means working your muscles against resistance with weights, bands or your own body weight. The post said that you need weights as you lose fat so you can replace it with muscle, and that you will not become a bodybuilder by doing so. It is a common view, and the guidelines do recommend strengthening work at least twice a week, though I did not find a source for the exact claim about replacing fat with muscle.

How should a beginner start?

The old post recommended asking your doctor or a qualified instructor if you have been inactive, starting slowly and learning to warm up and stretch to avoid strain. That is sound advice. It gave an example of beginning a walking program by walking four blocks, then five, then six, and that is a good model. Choose activities you enjoy, set small goals and build up. Walking, golf, tennis and dancing are all fine starting points. Our posts on moderate exercise for fitness and everyday activities that count as moderate exercise show how easy it is to fit them into your day.

Is there anything special about exercising on a low-carb plan?

A little. In the first days after cutting carbs sharply, some people feel tired, headachy or irritable, sometimes called the “keto flu.” Cleveland Clinic says these symptoms can appear two to seven days after you reach ketosis, usually ease within a week or two, and that it is best to avoid vigorous physical activity until fatigue, muscle cramps and irritability pass. Atkins guidance for health professionals also suggests getting enough salt, broth or soy sauce while net carbs are 50 grams a day or less, unless a doctor has prescribed a low-sodium diet, to avoid symptoms of the switch. So in the first couple of weeks, gentle walks make more sense than hard workouts, and you can build up as you feel better. Our guide to Atkins and ketosis explains what is going on in the body.

What should you take away?

Pair your meal plan with regular activity from the beginning, not as an afterthought. Aim for the guideline targets, work up to them gradually and talk to your doctor if you have a medical condition. Our summary of the basics of the Atkins diet shows where exercise fits in the overall plan. For more on the symptoms of the first days, see Cleveland Clinic’s guide to keto flu.

A few years ago a new yoga studio opening in an American shopping center would have been unusual. Today it hardly raises an eyebrow. The old version of this post told the story of one studio owner and then said that mainstream medicine had adopted yoga as a treatment for many illnesses. That second claim goes further than the research does, so I have rewritten the post around the history of yoga in the United States and what the numbers actually show.

When did yoga arrive in the United States?

Earlier than most people think. The old post said it arrived at the beginning of the 20th century, but the usual starting point is September 1893, when the Indian monk Swami Vivekananda addressed the Parliament of the World’s Religions in Chicago. His talks and the lectures that followed introduced American audiences to yoga and Vedanta philosophy. Interest grew slowly for decades. A bigger moment came in 1969, when Swami Satchidananda opened the Woodstock festival with a prayer for peace, which is why he is sometimes called the “Woodstock guru.” That is the event the original post was hinting at.

How fast has yoga grown?

Quickly. According to the National Center for Complementary and Integrative Health, the share of US adults who practiced yoga rose from 5.0 percent in 2002 to 15.8 percent in 2022, based on a national survey. For children aged 4 to 17, the most recent figure it gives is 8.4 percent, from 2017. In other words, roughly one adult in six now does some yoga, and, as the next section shows, most of them do it for wellness rather than for religious reasons.

Why do people practice it?

The same survey data offer a clue. NCCIH reports that in 2012, 94 percent of adults who practiced yoga did so for wellness-related reasons, while 17.5 percent did it to treat a specific health condition (some people gave both reasons). The old post mentioned baby boomers who were tired of jogging, and that fits the picture: yoga has no fixed schedule and can be done at a gentle pace, which makes it attractive to people who want movement without pounding their joints. It is also a calm change from machines and loud gyms. If you like the idea of a quieter way to exercise, our post on why yoga became a lifestyle looks at that side of the story.

What can yoga realistically do for your health?

Here the old claim needs correcting. It is not true that doctors have proven yoga to treat arthritis, carpal tunnel syndrome, asthma or heart disease. What NCCIH says is more modest: research suggests that yoga may help relieve stress, neck pain, headaches and pain from knee osteoarthritis; it may have a small benefit for low back pain; and it may help with anxiety or depression symptoms, sleep, balance and quitting smoking. The research is mixed in places, partly because yoga styles differ so much from one study to the next. Yoga can be a helpful addition to medical care, but it is not a replacement for it. Our guide to what yoga is and what the research supports goes through the evidence in more detail.

What does a newcomer need to know?

The most important point is to start gently. NCCIH advises that people new to yoga avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing, and notes that hot yoga carries extra risks of overheating and dehydration. Pregnant women, older adults and people with health conditions such as knee or hip injuries, severe high blood pressure, balance problems or glaucoma should talk to a health care provider and the instructor first, because some poses may need to change.

If you have never tried a class, read what yoga is for the basics and our simple warm-up and breathing guide before your first session. Then look for a beginner class with a qualified teacher who is happy to offer modifications. You do not need to be flexible to start, and you do not need to join the one in six who already practice to see whether it suits you. Try a few sessions, notice how you feel afterward, and keep going only if you enjoy it.

Not long ago yoga was thought of as the hobby of someone’s eccentric aunt, a woman with a braid down her back who could put her foot behind her neck. Today it is mainstream, and there are hundreds of yoga videos to choose from. They are not all the same, though. Some are made for stiff shoulders and a sore neck, others are made for a brisk workout, and some are made for winding down at night. Picking the right one can make the difference between a practice you enjoy and a DVD that gathers dust.

What do you want the video to do?

A good place to start is to ask what you need. If you have tight muscles after a day at a desk, look for a slow, gentle class that focuses on stretching and breathing. If you want something that warms you up and works up a sweat, look for one with sun salutations, standing poses and a faster pace. If you want to relax before bed, choose a class built around floor poses, long holds and a guided relaxation at the end. A video can be a good workout and a good stretch, but it rarely does everything at once, and it is quite normal to own two or three for different moods.

One reviewer who tried three well-known videos in a single day, Jane Fonda’s Yoga Exercise, Kathy Smith’s New Yoga and Dixie Carter’s Unworkout, reported that the first relaxed tight neck and shoulder muscles, the second warmed them up, and the third, with its gentle stretches and relaxation, finally made the knots melt away. Titles like these may be hard to find now, but the point still applies: different videos serve different needs.

What makes a yoga video good?

The instructor matters most. A clear voice, calm manner and precise directions are more helpful than a flashy set. You should be told how to place your feet and hands, when to breathe in and out and what you should feel, and not just be shown a pose.

Look for a warm-up and a cool-down. A class should start by easing you in, with gentle movement and a few rounds of a simple sequence such as the sun salutation, and it should end with stretching and a few minutes of rest. If you are new to it, read our guide to the 12-step sun salutation first.

Check the length and pace. Fifty to sixty minutes is typical for a full class, but shorter videos of 15 to 20 minutes are easier to fit into the day, and doing a little often is better than a long session once in a while.

Look for modifications. Good teachers show an easier version of each pose, and tell you that it is fine to use props, such as a folded blanket, a strap or a cushion. Our post on beginners’ yoga videos explains what to look for if you are just starting.

How should you use a video safely?

Yoga is generally considered safe for healthy people when it is done properly, and the National Center for Complementary and Integrative Health says that the most common injuries are sprains and strains. Learning from a qualified instructor in person is the best way to avoid them, and a video is a reasonable second best. Move slowly, never force a stretch, and do not push into pain. Breathe: when in doubt, just breathe. Practice on a non-slip mat, and tell your doctor if you are pregnant, have a medical condition or an injury, or are older, because some poses may need to be changed.

What if the knots do not go away?

One session will not undo weeks of tension, and you may feel sleepy or sluggish afterward. That is normal. Try again regularly, and see if you notice a difference in how you sit, sleep and move. If you have pain that does not improve, ask your doctor. For more poses to try, read about basic yoga postures and their variations and what yoga is.

Losing weight is hard, so it helps to know what is in it for you. The reasons go well beyond looking different. Carrying extra weight raises the risk of several serious conditions, and for many people even a modest loss makes a measurable difference. Here are the main benefits, with what the research says and what it does not.

Does it help your heart and blood pressure?

Yes, it is likely to. The National Institute of Diabetes and Digestive and Kidney Diseases explains that having overweight or obesity raises your risk of high blood pressure, high cholesterol and high blood sugar, all of which can lead to heart disease. Losing weight may help lower your blood pressure and other risk factors for stroke. Weight is only one of the factors involved, so keep an eye on your cholesterol numbers as well. Our post on what you can do to lower your cholesterol gives practical steps.

Does it help with type 2 diabetes?

It does. Nearly 9 in 10 people with type 2 diabetes have overweight or obesity. For people at risk of developing the condition, the NIDDK says that losing at least 5 to 7 percent of starting weight may prevent or delay it. For a 200-pound person that is about 10 to 14 pounds. If you already have diabetes, regular activity and weight loss can improve blood sugar control. Do not change your diabetes medicine on your own, though. Ask your doctor, because doses may need to be adjusted as your weight falls.

What about cancer?

The National Cancer Institute says that people with overweight or obesity are at greater risk for at least 13 types of cancer, including cancers of the endometrium (the lining of the uterus), colon and rectum, kidney, and the breast after menopause. That does not mean that every person who is heavier will get cancer, and it is less clear how far weight loss lowers that risk. Studies on this are harder to interpret, since people who lose weight differ in other ways from those who do not. Still, avoiding weight gain and staying active are sound choices.

Can it ease sleep apnea and joint pain?

Often, yes. Sleep apnea is a condition in which your upper airway becomes blocked and you stop breathing for short periods while you sleep, which is why people snore loudly and feel sleepy in the daytime. The NIDDK says that losing weight may help reduce sleep apnea or make it go away. Extra weight also puts pressure on the knees, hips and lower back, and losing weight may decrease that stress and lessen inflammation in the body, which can help osteoarthritis. A small loss may even ease fatty liver; the NIDDK notes that losing at least 3 to 5 percent of your body weight may reduce fat in the liver.

How much do you need to lose?

Less than most people think. Experts recommend an initial goal of 5 to 10 percent of your starting weight within six months. That is about 10 to 20 pounds for someone who weighs 200 pounds, and it is enough to bring health benefits. Aim for slow, steady loss, and talk to your doctor before you start, especially if you have a health condition. Rapid loss has its own risks, such as gallstones. For practical advice, take a look at eight habits that work for losing weight and how to fit exercise into weight loss. If a plan makes big promises, check it against our list of warning signs of a fad diet.

Weight loss tablets and safety

What side effects can weight loss tablets cause?

It depends on the product. Even carefully tested prescription medicines can cause nausea, diarrhea or constipation, headache and other mild problems, and the National Institute of Diabetes and Digestive and Kidney Diseases says most side effects are mild and often improve with time, while serious ones are rare. Stimulant-type ingredients found in many over-the-counter products, such as caffeine, are another story. They can raise your heart rate and blood pressure, cause jitters and make it hard to sleep, and in some people they have been linked to chest pain, a racing heart and even heart attack or stroke.

Taking more than the recommended dose is dangerous. Overdoses of stimulant diet products can cause tremors, confusion, hallucinations, seizures and heart rhythm problems, and they need emergency care. If you have taken a product for a while and want to stop, some people report tiredness, low mood, irritability and trouble sleeping. If you are taking a prescription medicine, ask your doctor before you stop.

Are over-the-counter products held to the same standard?

No. In the United States, dietary supplements, including weight loss supplements, do not need FDA approval before they are sold. The manufacturers are responsible for their safety and label claims. The National Institutes of Health Office of Dietary Supplements points out that weight loss products sold as supplements are sometimes tainted with hidden prescription drugs. Of the dietary supplements that were subject to the most serious FDA recalls between 2004 and 2012, 27% were weight loss products. Ephedra, once a common ingredient, was banned from US supplements in 2004 because of safety concerns. The same office concludes that the evidence for supplements helping with weight loss is inconclusive and unconvincing.

Who should be extra careful?

Talk to a doctor before using any weight loss product if you have heart disease, high blood pressure, thyroid, kidney or liver problems, diabetes or a history of seizures or stroke. The same applies if you are pregnant or breast-feeding, under 18, or older, and if you take other medicines, including cold remedies, antidepressants and herbal products, because they can interact. Do not combine weight loss products with each other unless a doctor has prescribed it.

What should you ask your doctor or pharmacist?

Before you start, it helps to ask a few questions. Is this product approved by the FDA for weight management? What are the likely side effects, and which ones mean I should stop? Does it interact with my other medicines? How long should I take it, and what happens when I stop? What should we do if I am not losing weight after 12 weeks? Buy only from a pharmacy or supplier that your doctor or pharmacist trusts, and keep the original packaging so that you can follow the instructions.

Does a tablet work without diet and exercise?

No product does the work for you. Clinical tests show that weight loss tablets only work when they are combined with a lower-calorie diet and an exercise plan. Check with your doctor before starting to exercise, and aim for a mix of cardio and strength training. Adults need at least 150 minutes of moderate activity a week plus two days of muscle-strengthening, according to the CDC. Keep the plan realistic and steady, as we explain in our post on natural weight loss through eating right and keeping moving. For safe-use tips and who should avoid them, see our guide to what to know about diet pills.

To see what doctors can prescribe, and who qualifies, read our post on tablets to help with weight loss. For the ingredients in over-the-counter pills, see what is in a weight loss diet pill.