Veggie Blog

The Atkins diet has always attracted strong opinions. The old version of this post defended it against its critics, using claims such as “thousands of testimonials” and “easy to follow for long periods.” Testimonials are not evidence, so this rewrite looks at the main criticisms one by one and checks each against research. The aim is not to attack or defend the diet, but to give you an accurate picture before you decide.

Is it too high in fat?

This is the oldest criticism. Atkins says its plan includes a balance of monounsaturated, polyunsaturated and saturated fats and that manufactured trans fats should be avoided. The old post emphasized olive oil and other helpful fats. Heart-health guidance is more cautious about saturated fat: MedlinePlus describes the Therapeutic Lifestyle Changes diet, which advises getting less than 7 percent of daily calories from saturated fat. A low-carb plan built on butter, cream and fatty meat would exceed that limit easily, so if you follow Atkins, it makes sense to choose fish, poultry, nuts, olive oil and vegetables for most of your fat and to ask your doctor about your cholesterol.

Does Atkins ignore exercise?

The old post replied that the Atkins books clearly spell out a need for exercise, and the Atkins site does say that being active is important. So this criticism is weaker than it is often made out to be. The Physical Activity Guidelines for Americans say adults need 150 to 300 minutes of moderate activity a week whatever diet they follow, and our post on everyday activities that count as moderate exercise shows how to fit that in.

Is it hard to keep up for the long term?

Critics say it works for a while and is then hard to stay on. The old post said people who succeed with it find it easy. The research is mixed. In the 2018 DIETFITS trial of 609 adults, those on a healthy low-carb diet lost 6.0 kg after 12 months, compared with 5.3 kg on a healthy low-fat diet, and the 0.7 kg difference was not statistically significant. Both groups were coached for a year, and about one in five people did not finish the trial. Seen from this angle, the diet worked about as well as a good low-fat diet, no better and no worse. Whether you can sustain it depends on whether you like the foods. For people with type 2 diabetes, an American Diabetes Association consensus report found that the blood sugar benefits of very low-carb diets were clearer at 3 and 6 months than at 12 and 24 months.

What about the side effects?

The old post said constipation and bad breath are less common than critics claim and usually last only through the first phase, and that drinking more water helps. Part of that is right. Cleveland Clinic says that “keto flu” symptoms, which include irritability, nausea and constipation or diarrhea, can appear two to seven days after you reach ketosis and usually last one to two weeks, though they can last as long as a month. If the problem persists, speak to your doctor. Eating enough fiber from vegetables, nuts and seeds, and drinking plenty of fluids, often helps, and our guide to Atkins and intestinal problems has more tips.

Who should be careful?

Some people should not follow a very low-carb plan without medical supervision. The American Diabetes Association’s 2019 consensus report says more research is needed in people with chronic kidney disease, disordered eating patterns and women who are pregnant. Its Standards of Care add that low-carb plans are not recommended for women who are pregnant or lactating, people with or at risk for disordered eating, or people with kidney disease, and should be used with caution with a class of diabetes drugs called SGLT2 inhibitors because of the risk of ketoacidosis. If you take medicine for diabetes or blood pressure, the dose may need to change. Always check with your doctor first.

So who is Atkins right for?

The old post concluded that if you do not enjoy preparing and eating meat, Atkins is probably not for you. That overlooks the fact that vegetarian versions exist, but the point stands: the best diet is the one you can follow safely for a long time. Look beyond both the hype and the criticism. If you decide to try it, read the Atkins diet basics, avoid the common mistakes Atkins dieters make, and see the 2018 trial for yourself: DIETFITS trial.

Your body makes the cholesterol it needs on its own. Problems start when the food you eat adds extra saturated fat and cholesterol on top, and when too little movement lets LDL, the “bad” cholesterol, build up in the blood. The good news is that much of the answer lies in your kitchen. Here is how cooking methods, dairy and drinks fit in.

What do LDL and HDL mean?

Cholesterol travels in the blood on carriers called lipoproteins. LDL is the type that can stick to artery walls and narrow them, which is why it is called “bad.” HDL carries cholesterol back to the liver, which removes it from the body, so it is called “good.” According to MedlinePlus, saturated fat raises LDL more than anything else in the diet, and it is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

Does the way you cook matter?

Yes, because the cooking method often decides how much fat ends up on your plate. Deep-frying and pan-frying in butter or lard add saturated fat and calories. Steaming, boiling, baking, roasting, grilling and microwaving need little or no added fat. Where you do need fat, use a small amount of an unsaturated oil such as olive, canola or safflower oil, which is what MedlinePlus suggests in place of saturated fats. A nonstick pan lets you use less, and a bean, lentil or vegetable dish needs no frying at all. Trim visible fat from meat and take the skin off poultry before you eat it. We cover more of these ideas in eating right for your cholesterol.

Is milk good or bad for cholesterol?

Milk is not the problem; the fat in it is. MedlinePlus lists whole milk dairy products among the foods that contain cholesterol, and dairy products among the sources of saturated fat. Low-fat or fat-free milk, and yogurt and cheese made from them, still provide calcium and protein for your bones with far less saturated fat. Unsweetened soy drinks are another option if you avoid dairy. Check the label for sugar, since flavored versions can contain a lot of it.

What should you drink?

Water, unsweetened tea and coffee without cream are easy choices. Sugary drinks add calories without filling you up, and being overweight can raise LDL and lower HDL. Alcohol also adds calories and can raise triglycerides and blood pressure, so it is best kept low. Fruit juice has the sugar of the fruit but little of the fiber, so enjoy the whole fruit first, and keep juice to a small glass. Soluble fiber from oats, beans, apples and pears is what helps your body take in less cholesterol, so choose foods with fiber over drinks. Our guide to how to lower cholesterol through diet lists more.

Can exercise replace medicine?

Exercise helps. The National Heart, Lung, and Blood Institute says that physical activity can lower LDL and triglycerides and raise HDL, and brisk walking on most days is a good start; see exercise and cholesterol. But some people, because of their genes, age or other health conditions, still need medicine even when they eat well and move often. Treat the kitchen and exercise as your first steps and your doctor as part of the team. Never stop a prescribed medicine on your own. Read when lifestyle is enough and when medicine helps to find out more.

For a full list of food swaps and targets, such as keeping saturated fat below 7 percent of calories, see the MedlinePlus guide to lowering cholesterol with diet.

How a detox body wrap works: what it can and cannot do

Feeling good about yourself is not just about having an attractive outward appearance. Most people still believe that beauty shines from within. Being pretty on the outside is no guarantee that you are healthy inside too.

It is quite common for people to eat all kinds of food, drink alcohol, smoke cigarettes and much more. You may be one of those people who still do not know the harm some of these habits cause, or who choose to ignore it.

When a person drinks alcohol, eats foods with preservatives or additives, or smokes, unwanted substances enter the body. The body has its own natural way of detoxifying them: the liver breaks them down, and the waste leaves the body in the urine and stool.

Detox products are based on the idea that, in the long run, toxins inside your body build up because its normal way of detoxifying them is no longer enough. Supporters say this leads to hormonal imbalances, nutritional deficiencies and a slow metabolism. There is no good scientific evidence for this; in a healthy person the liver and kidneys keep up.

Symptoms like lethargy, allergies, occasional pains and dull skin are often blamed on accumulated toxins. They have many other possible causes, so if they persist, see a doctor rather than assuming you need a detox.

Body wraps are now offered to people who want a detox treatment. The bandages are soaked in a specially formulated solution, often made from sea clay, which acts like a large poultice. The makers say the clay draws out toxins and tightens the skin and the tissue underneath, leaving it firmer and smoother.

How is a body wrap supposed to detox the body? According to its makers, toxins have built up for years around and between the cells, and their amount grows depending on a person’s lifestyle.

The wrap is applied tightly over your whole body, and the makers say it reshapes the fat cells, which results in inch loss. People who want to lose inches from their thighs, buttocks and other parts of the body use body wraps for almost immediate results. In reality, the inches lost come mainly from compression and from water leaving the tissues, so they return within a day or two. A wrap is not a way to lose fat or weight.

The solution is said to pass through the pores of your skin until it reaches the toxins, which then either come out into the bandages or are flushed out. There is no good evidence that this happens. What you can expect is skin that feels smoother and tighter for a few days.

Because a tight, warm wrap makes you sweat, it can dehydrate you, so drink plenty of water before and after the treatment. You do not need to wash off the wrap solution straight away.

Your body clears waste products on its own, every day, whether you use a wrap or not. The harm done by an unhealthy lifestyle is better tackled by changing that lifestyle.

You can choose among the many body detox wraps available, in different brands. Some offer money-back guarantees to promote their products, and most of them promise inch loss within 30 days. Treat such promises with caution.

Not everyone should use a body wrap. People with phlebitis, emphysema, heart problems or high blood pressure, as well as pregnant women, should not use one, and anyone with a health condition should ask a doctor first.

A body wrap can be a relaxing spa treatment, but it is not a cure for disease. For real long-term benefits, focus on what you eat and drink, exercise regularly and avoid smoking.

Many weight-loss plans fail on day one because they start too hard. A better way to begin is with a gentle first week that builds the habit of moving and teaches you what your body can do. Here is a simple sample week for a beginner. It is a starter plan based on general exercise guidelines, not a program that will melt fat in seven days, and no one-week plan can do that.

What should you do before you start?

See your doctor for a check-up before starting a weight-loss program, particularly if you have been inactive, are over 40 or have a health condition such as heart disease, diabetes or joint problems. Wear comfortable shoes and keep water nearby. Be patient: it took time to gain weight, and it will take time to lose it. The NIDDK suggests an initial goal of 5 to 10 percent of your starting weight within six months.

What does a sample week look like?

Day 1: Walk at an easy pace for 20 minutes, then do a few minutes of gentle stretching. You should be able to talk while you walk.

Day 2: Walk for 10 minutes to warm up, then do a short strength routine with your own body weight: 8 to 10 sit-to-stand moves from a chair, 8 wall push-ups and 8 lunges holding on to a counter. Rest between sets.

Day 3: Walk briskly or alternate one minute of faster walking, or light jogging if you are comfortable, with two minutes of easy walking for about 10 to 15 minutes. Finish with stretches.

Day 4: Rest day. Do some gentle stretching or a slow walk around the block. Rest is part of the plan, because muscles adapt during recovery.

Day 5: Two 10-minute walks, one in the morning and one in the evening, with your lower-body strength moves from Day 2 in between.

Day 6: Choose something low-impact that you enjoy, such as swimming, cycling or a gentle yoga class. Variety helps you stay interested. Our guide to basic yoga postures has gentle ideas.

Day 7: Take a longer walk with a friend or family member. Support makes it easier to keep going. Add a few light upper-body moves afterward, such as wall push-ups or arm raises with water bottles.

How do you build on it?

The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate-intensity activity a week for adults, plus muscle-strengthening activities on two or more days. This first week adds up to less than that on purpose. Increase your total by about 5 to 10 minutes a week until you reach the target. Keep a simple log, because seeing your progress in writing is motivating. Read more about making exercise part of weight loss and everyday activities that count as moderate exercise.

What if you miss a day?

Carry on with the next one. One skipped session does not undo a week. Weight loss happens through steady habits, such as moving most days and eating a little less, not through one perfect week. If your plan makes you feel dizzy, causes chest pain or leaves you in pain that does not ease, stop and call your doctor. When you are ready for the next step, our weight-loss plan guide shows how to set goals that you can keep.

Acne skin care

Acne is a skin condition that involves the hair follicles and oil glands. It is characterised by pimples, blackheads and whiteheads, redness and cysts. Facial acne can affect your confidence, and body acne can make you very uncomfortable. Seeing acne as a minor problem, some people ignore acne skin care altogether. However, the importance of acne skin care should not be underestimated.

Acne skin care should ideally start before acne appears. Acne skin care is more about being proactive than reactive and about being aware of preventive measures. It means following a daily skin care routine with discipline. So let’s look at how acne skin care can fit into your daily routine.

Keep skin and clothing clean

Acne skin care starts with the most basic step: cleanliness. A morning shower is an easy way of keeping your skin clean. Many people shower at night too, which keeps your skin clean and also relaxes your body and helps you sleep. If you live in a hot and/or humid place, a night shower is a must. A shower is also recommended after any activity that makes you sweat a lot. It’s a simple and effective acne skin care habit.

However, acne skin care is not just about showers. It is also about wearing clean clothes and sleeping on clean pillowcases. Very tight clothes can trap sweat, so soft and comfortable cotton clothes are recommended, especially if you already have acne. In the same way, clean your make-up brushes and any other equipment you use on your skin regularly.

Cleansing and treatment

You should also use a mild, oil-free and soap-free cleanser to keep your face, neck and arms clean. Gentle cleansing is the most important part of any acne skin care routine. Cleansers remove dirt, grease, pollutants and excess oil from your skin and so help reduce breakouts. Remove your make-up with a make-up remover before you go to bed, not in the morning.

If you already have acne, do not squeeze or pick the spots; it can cause permanent scars. Cleanse the affected area gently and use an over-the-counter treatment, such as one containing benzoyl peroxide or salicylic acid, with a clean, soft cotton pad. There are many acne creams and lotions available over the counter (many of them are actually cleansers). However, if these measures do not give you the results you want, see a doctor or dermatologist for advice and treatment.