Veggie Blog

The Atkins diet is one of the best-known low-carbohydrate plans, and the old version of this post listed its benefits and its few downsides. It also said that low-carb eating has been “scientifically proven” to improve insulin sensitivity, blood pressure and blood insulin, and that dieters lose less muscle than on low-fat plans. I could not support those claims, so this rewrite goes back to the studies.

What are the possible benefits?

A 2013 meta-analysis in the British Journal of Nutrition looked at 13 trials with 1,415 people who followed a very-low-carbohydrate diet or a low-fat diet for at least a year. The low-carb group lost about 0.9 kg (2 pounds) more on average, had lower triglycerides, a slightly lower diastolic blood pressure and higher HDL (“good”) cholesterol, but also higher LDL (“bad”) cholesterol. The authors described the differences as statistically significant but small in practical terms. A larger 12-month trial of 609 adults found no significant difference between a healthy low-carb and a healthy low-fat diet (6.0 kg lost compared with 5.3 kg), which fits the common advice that the best plan is usually the one you can keep following. See the meta-analysis abstract for the details.

Is it really “eat what you like”?

The old post argued that steak, butter and cream are a regular part of the plan, and that former dieters would enjoy the “forbidden” foods. That freedom is part of the appeal, but it is also the part doctors worry about. Harvard Health notes that these diets often look like plates piled with bacon, meat, eggs and cheese, and that the American Heart Association recommends about 13 grams of saturated fat a day (6 percent of a 2,000-calorie diet). A 20-week trial that fed people high-saturated-fat low-carb diets did not show worse heart-risk markers, but it was short, and how such diets affect heart attacks or strokes in the long run is unknown. Vegetables, nuts, fish and olive oil make a safer base than processed meat.

What are the downsides?

The first two weeks are the hardest. Cleveland Clinic says that “keto flu” symptoms (headache, fatigue, irritability, nausea, constipation or diarrhea) can appear two to seven days after you reach ketosis and last between two days and a month, usually somewhere in between. The old post said these effects are “transient” but that some people quit because of them, which is fair. Harvard Health adds that a strict ketogenic diet can raise LDL cholesterol, and that using it for a long time is linked to a higher risk of kidney stones, osteoporosis and gout. Low-fiber eating can also cause constipation, so keep non-starchy vegetables on the plate.

What about carb counting and your personal carb level?

The old post said some people can maintain weight on 90 grams of carbohydrate a day and others on 120. Atkins now says that most people’s personal carb tolerance is 40 to 120 grams of net carbs a day, and that you find yours in the later phases. Atkins has also renamed its plans, so the names of the phases may differ from the old ones. Our post on Atkins Diet basics explains the structure, and Atkins induction rules walks through the first two weeks.

Who should talk to a doctor first?

If you are pregnant or breastfeeding, have kidney disease or a history of disordered eating, or take medicine for diabetes, speak with your doctor before you start. The American Diabetes Association’s standards say that low-carb plans are not recommended for pregnant or lactating women, people with or at risk of disordered eating, or people with kidney disease, and that they should be used with caution with some diabetes medicines called SGLT2 inhibitors. Our guide to common mistakes Atkins dieters make helps you avoid the usual traps. Finally, the old post said “it works” for thousands of dieters, which is true for short-term weight loss, but the research shows that the long-term difference is small.

Paul Grilley’s Yin Yoga is a guide to a slower, quieter style of practice. Instead of moving quickly between poses, yin yoga usually involves staying in supported positions for longer while reducing muscular effort. It can appeal to readers who want to complement active exercise with stillness and observation.

What is yin yoga?

Modern yoga classes are often described as more active, or yang, when they emphasise movement and muscular engagement. In yin practice, many postures are held at a gentler intensity for longer periods. The intention is not to force the body into a spectacular shape, but to notice what happens when movement slows down.

What does Paul Grilley’s book cover?

The publisher describes a mixture of posture instruction, yoga philosophy, meditation and ideas drawn from traditional meridian theory. The revised anniversary edition adds material on anatomy and the development of yin yoga. Photographs help explain the shapes, although a book cannot judge how a position feels in an individual reader’s joints.

Does yin yoga change connective tissue or reverse joint damage?

Claims about energy travelling through meridians belong to a traditional explanatory framework, not an established map of human anatomy. Likewise, it would be misleading to promise that long-held stretches regenerate joints or reverse degeneration. The original description’s claims about hyaluronic acid and healing are not reliable evidence for those outcomes.

The NCCIH yoga review notes that yoga styles differ considerably and that the evidence for specific health outcomes varies. Any benefits should be described in proportion to the research rather than assumed from the philosophy.

How can you practise more safely?

Use bolsters, blankets or blocks when they make a position more comfortable. Avoid forcing deep hip, knee or spine stretches, particularly if you are hypermobile, recovering from an injury or living with joint disease. If a pose causes sharp pain, come out of it. Beginners may benefit from a qualified teacher who can suggest modifications.

Is the book still available?

Yes. White Cloud Press lists Yin Yoga: Principles and Practice, the revised tenth-anniversary edition, as a book for purchase. Availability of older versions or digital editions can vary, so check which edition a shop is offering.

Who should read it?

It suits people curious about a contemplative yoga style and the theory behind it. It is less suitable as a substitute for medical advice about pain, mobility or joint conditions.

Related on Veggie-Blog: Yoga Postures: An Introduction.

Book: Yin Yoga: Principles and Practice by Paul Grilley

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The featured image is an AI-generated illustration, not a photo of real people or an official book cover.

Hours at a desk are hard on the back. If you work at a computer and often feel an ache in your lower back, you are in good company. The older version of this article made big promises about yoga postures and even told readers to practice “to the point where mild pain is felt.” That is not advice to follow. This updated guide explains what we know about yoga and back pain, how to look after your back at home, and when to see a doctor.

How common is low-back pain?

According to the National Center for Complementary and Integrative Health, about 80 percent of adults have low-back pain at some point in their lives. It is the most common cause of job-related disability and a leading reason for missed work. Most episodes last only a short time. Causes range from a strained muscle to problems with the discs and joints of the spine, and sometimes no specific cause is found.

Can yoga help?

It may help a little. NCCIH reports that a 2022 review of 21 studies, with 2,223 participants, found that yoga is slightly better than no exercise for low-back pain, although the small difference may not matter much to patients. An earlier 2017 review of 12 studies found small to moderate improvements in back-related function after three and six months compared with no exercise, and it was unclear whether yoga does better than other exercise. The American College of Physicians’ 2017 guideline recommends nondrug treatments first for chronic low-back pain, and yoga is one of several options it suggests. So yoga is a reasonable choice, but it does not cure back pain, and no posture “fixes” the spine.

What should you do when your back hurts?

MedlinePlus says a common myth is that you need to rest and avoid activity for a long time, and that health care providers do not recommend bed rest. If you have no warning signs, stay as active as you can. Stop normal activity for only the first few days, use ice for the first 48 to 72 hours and then heat, and avoid heavy lifting and twisting for the first six weeks. It also says not to exercise in the days right after the pain starts and to begin again slowly after two to three weeks, preferably with a physical therapist’s help. If you lie on your back, a pillow or rolled towel under your knees can ease pressure, and if you lie on your side, a pillow between your legs does the same. Read the full advice in MedlinePlus’s guide to taking care of your back at home.

How should you sit at the computer?

The same MedlinePlus guide gives practical rules. Use a chair with a straight back and an adjustable seat and back, armrests and a swivel seat. Put a stool under your feet so your knees are higher than your hips, and place a small pillow or rolled towel behind your lower back. Avoid high heels, and on long drives stop and walk around every hour. The same idea works at a desk: get up and move regularly. Our posts on the triangle pose for computer users and everyday activities that count as exercise show easy ways to break up the day.

When is back pain a warning sign?

The National Institute of Arthritis and Musculoskeletal and Skin Diseases says to see a doctor if your pain does not improve after a few weeks, or if it comes with numbness or tingling, severe pain that does not improve with medication, pain after a fall or injury, trouble urinating, weakness, pain or numbness in the legs, fever, or weight loss that you did not intend. Do not start any new exercise program, including yoga, until you know the cause.

What about the video below?

At the end of this post is a video titled “Sandy Blaine: Yoga for Computer Users.” I have not reviewed its movements, so follow it only if you feel comfortable, move slowly, and stop at any pain. NCCIH says people with lumbar spine disease and other conditions may need to change or avoid some poses, so ask your health care provider or a qualified instructor first. If you are new to the practice, start with what yoga is and the basic yoga postures.

enLIGHTened: How I Lost 40 Pounds with a Yoga Mat, Fresh Pineapples, and a Beagle Pointer is Jessica Berger Gross’s personal account of yoga, food and changing habits. Despite the weight-loss figure in its title, this is best understood as a memoir rather than a programme that promises the same result for every reader.

What is the book about?

According to the publisher’s synopsis, Gross describes a period of frustration with eating habits and self-confidence before a yoga class in Kathmandu became part of a broader change in how she lived. The narrative connects yoga philosophy with everyday choices about eating, mood and self-care.

The title is playful, but the subject goes beyond diets. A personal account can explain what motivated one individual, including what felt difficult, in a way that a list of rules cannot. That does not make the author’s experience a scientific test of any particular method.

Is it a diet book or a yoga book?

It sits somewhere between memoir, wellness writing and an introduction to yoga philosophy. Readers looking for meal plans, a nutritional prescription or detailed pose instructions may be disappointed. Those interested in the emotional side of habits and in how people describe change may find more to enjoy.

Does practising yoga lead to weight loss?

Not reliably by itself. Yoga can contribute to regular physical activity and well-being, but weight changes depend on many factors, and individual stories are not evidence of a general result. The NCCIH overview of yoga discusses possible health benefits while acknowledging differences between yoga styles and the limits of existing studies.

Anyone considering major dietary changes should favour adequate nutrition and sustainable habits over dramatic promises. For guidance on choosing a safe programme, the US National Institute of Diabetes and Digestive and Kidney Diseases offers practical questions to ask.

Can you still buy enLIGHTened?

Copies remain available, particularly through used-book sellers. Check condition and delivery options before ordering.

Who is likely to appreciate it?

Choose it for an engaging first-person story about yoga and self-reflection, not as a template for your own weight or health goals. The most useful takeaway may be curiosity about habits rather than a number on a scale.

Related on Veggie-Blog: Losing Weight the Healthy Way.

Book: enLIGHTened by Jessica Berger Gross

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Hypnosis weight loss: what it can and cannot do

Controlling your weight and avoiding weight gain as you get older are important ways to prevent a number of weight-related health problems.

Indeed, if you are well above a healthy weight, you are at higher risk of a range of potentially serious conditions, including diabetes, high blood pressure, coronary heart disease, endometrial cancer, obstructive sleep apnea and breast cancer.

What’s more, many people who are overweight tend to avoid exercise, and that avoidance only adds to the price paid for the extra pounds.

If you have a sedentary lifestyle and are overweight, you are at a higher risk of cardiovascular disease and other health problems. And if you already have a medical condition such as high cholesterol, being overweight puts you at higher risk of complications.

The good news is that even modest weight loss can improve your health significantly. Losing 5 to 10% of your body weight can help lower blood pressure, cholesterol, triglycerides and blood sugar levels.

Where hypnosis fits in

Today there are many methods that can help people lose weight. One of them is hypnosis.

However, there are many misconceptions about hypnosis for weight loss. Because it does not involve drugs, medication or surgery, many people think that losing weight through hypnosis must be one of the safest and easiest weight loss programs.

To understand more about hypnosis and what it can do for your weight, here are some facts that will give you an idea of what to expect.

1. Hypnosis is generally safe, but it should be done properly and by someone trained in it.

Even if many people understand that hypnosis does not pose a direct danger to their health, it is still important to know that the person doing it is properly qualified and knows what to consider beforehand. Hypnosis may not be suitable for people with some mental health conditions, so check with your doctor first if this applies to you.

2. Hypnosis alone cannot remove excess fat from the body or make someone lose weight.

Most health experts agree that hypnosis should only be one part of a complete weight loss program. It should never be used as the only method.

Moreover, one session of hypnosis will have little effect on a person’s weight. Studies suggest that hypnosis combined with other methods, such as cognitive behavioural therapy and diet advice, gives a modest extra benefit compared with those methods alone. This is because hypnosis is simply a deeply relaxed and focused state of mind, in which you are still in control of your own body.

How hypnosis works

3. Hypnosis is a way of reaching the subconscious mind. In a hypnotic state, the mind is more responsive to suggestion because of its focused concentration.

However, this does not mean that hypnosis can simply reprogram a person’s mind.

In reality, hypnosis ranges from simple self-hypnosis to sessions led by a professional hypnotherapist. It should not be seen as paranormal or magical in its effects.

In short, people should be aware that hypnosis is not a weight loss treatment on its own. It is more of a support for other methods.

Therefore, it should be combined with a healthy diet and regular exercise to help people lose excess weight. Used this way, it may help some people stick to their plan with a more relaxed and positive state of mind.

As they say, a healthy mind lives in a healthy body.

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