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.

Most forms of yoga are considered to be predominantly Yang, in that they are active. They have an emphasis on stretching and stimulating the muscle tissue of the body.

Modern meridian theory says that the connective tissue provides the routes for energy to flow around the body (the meridian system). How well this functions is due to dependent on the presence of sufficient hyaluronic acid which holds liquid in the tissues, helping with flexibility.

Yoga postures, particularly deep stretching of the connective tissue helps stimulate the production of hyaluronic acid, so helping to re-enliven the body. The postures also help work against the forces of contraction and the resulting fixation of joints. This can be particularly beneficial for helping relieve lower back pain and in reversing degeneration of the joints.

What kind of book is Yin Yoga?

The description contrasts yin yoga with most forms of yoga, which it calls predominantly “yang” because they are active and emphasize stretching and stimulating muscle tissue.

Who wrote it?

Paul Grilley is named as the author in the title.

What is inside the book?

It explains, through modern meridian theory, that the connective tissue provides the routes along which energy flows around the body, and that this depends on enough hyaluronic acid to hold liquid in the tissues.

What does the description say the postures do?

The description says that deep stretching of the connective tissue stimulates hyaluronic acid production and works against the contraction and fixation of joints. It adds that this can be beneficial for relieving lower back pain and reversing joint degeneration. Those are the description’s statements; they are not medical advice.

This is a summary of the book description, not medical advice.

What is the difference between yin and yang styles of exercise?

In many modern classes, active, muscular styles are described as yang and slow, long-held styles as yin. The NCCIH guidance on yoga confirms the range: styles go from gentle to demanding, and because they differ so much, research results do not transfer neatly from one style to another.

Holding a pose for a long time is not risk-free. Passive stretching can strain ligaments and joints if you force the range, and the NCCIH guidance on yoga notes that sprains and strains are the typical injuries, especially at the knee. Aim for sensations of mild stretch and release rather than pain, use props to support your limbs, and come out slowly.

If you have hypermobile joints, osteoporosis or a recent injury, ask a doctor or physiotherapist before holding deep positions.

Related on this blog: What Is Hatha Yoga? A Look at the Most Popular Style and a Typical Class and Yoga Postures: An Introduction to Asanas and Styles

Book: Yin Yoga by Paul Grilley
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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 / Gross, Jessica Berger.
enLIGHTened: How I Lost 40 Pounds with a Yoga Mat, Fresh Pineapples, and a Beagle Pointer / Gross, Jessica Berger.
Enlightened: How I Lost 40 Pounds with a Yoga Mat, Fresh Pineapples, and a Beagle-Pointer / Gross, Jessica Berger.

What is this book about?

The description gives only the full title: How I Lost 40 Pounds with a Yoga Mat, Fresh Pineapples, and a Beagle Pointer. It names the author as Jessica Berger Gross.

What does the title tell us about the story?

According to the title, the author lost 40 pounds with the help of a yoga mat, fresh pineapples and a beagle pointer. The description says nothing else, so we cannot tell how she did it or whether it suits you.

This summary of the book description is not medical advice. The description is brief, so look at the Amazon page for the full contents.

What should I know about weight loss and yoga before reading?

A story about losing weight is one person’s experience, and the general evidence is more modest. The NIH National Center for Complementary and Integrative Health (NCCIH) page on yoga lists weight loss among the possible benefits for people with overweight or obesity, while the NIDDK guide to choosing a weight-loss program offers tips for choosing a program that may help you lose weight safely and for raising the subject with a health care professional.

Yoga burns fewer calories than a brisk run, so many people find its value is in habits: regular movement, awareness of hunger and fullness and a calmer relationship with the body. Harvard Health yoga article links yoga practice with more mindful eating, which means paying attention to the physical and emotional signals around food.

No single food, mat or routine does the work alone. If you have diabetes, heart disease or another condition, plan changes with your doctor.

Related reading on this blog: What Is Yoga? and Losing Weight the Healthy Way: Eight Habits That Work

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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