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The Yoga of Eating is a practical and inspiring manual that offers original insights on the physical and spiritual functions of sugar, fat, meat, and other foods; fasting, dieting, processing, willpower, and the deeper principles of self-nurture. This book appeals to a higher authority your own body and shows how to access and trust the wisdom your body has to offer.

Who is the author?

Charles Eisenstein is the author listed in the title.

What topics does it cover?

The topics named are the physical and spiritual functions of sugar, fat, meat and other foods, plus fasting, dieting, processing, willpower and the deeper principles of self-nurture.

What is The Yoga of Eating about?

The description calls it a practical and inspiring manual about food and self-nurture. It says the book appeals to “a higher authority”, your own body, and shows how to access and trust the wisdom the body has.

This summary of the book description is not medical advice.

What should I know about food, fasting and mindful eating before reading?

Writing on the “yoga of eating” often links food with attention and self-discipline. There is a research-backed version of that idea: Harvard Health Publishing article on yoga describes mindful eating as nonjudgmental awareness of the physical and emotional sensations that come with eating, and says yoga practice is linked to more mindfulness in daily life.

Fasting and dieting need more caution. The NCCIH fact sheet on detoxes and cleanses warns that fasting can cause headaches, fainting, weakness and dehydration, and that diets that severely restrict calories or food types usually do not lead to lasting weight loss and may not supply every nutrient. For everyday guidance on balance, the Dietary Guidelines for Americans offers a solid starting point.

Anyone with diabetes, an eating disorder, pregnancy or a history of disordered eating should speak to a doctor or dietitian before changing how they eat.

Related reading on this blog: Antioxidant Foods: Why Colorful Plants Beat Supplements and Popular Diet Plans Compared: What Each One Asks of You

Book: The Yoga of Eating by Charles Eisenstein
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As a young man in the mid-twentieth century, Swami Vishnu-Devananda was one of the gurus who brought Yoga to the West, many years before Asana practice became trendy. This book, originally published in 1960 when he was but 33 years old, has become one of the standard texts on Yoga. While several editions of this book have been released over the years, the body of the text remains the same. As a result, The Complete Illustrated Book of Yoga may be rough going for many modern-day readers, since it doesn’t have the friendly accessibility of books more recently written. Swami Vishnu-Devananda’s approach is both thorough and rather austere, and the many photos of him in advanced Yoga Asanas are both intimidating and impressive. In spite of all of this (or perhaps because of it), this book is required reading for anyone who is serious about exploring all aspects of Yoga.

Like other books on Yoga, a good portion of The Complete Illustrated Book of Yoga is devoted to Asana (139 pages of 363, to be exact), but actually this is the least useful section. B.K.S. Iyengar goes over the same terrain in a far more accessible manner. More important are the chapters that address Yoga philosophy, spirituality and Pranayama – all areas that many Westerners only superficially understand at best. The chapter on Yogic cleansing is also of interest, although it’s doubtful that many Westerners will be compelled to try it out (the descriptions of neti, or nasal cleansing, and cloth purification sound particularly unpleasant). Vishnu-Devananda is adept at delving into Yoga’s many facets and these chapters require contemplation from those who aspire to be Yogis, and not mere Yoga hobbyists.

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A detox diet sounds like a safe choice. After all, you are mainly eating vegetables and drinking water, and you hear about celebrities and people in recovery programs doing detoxes. So is it safe? The honest answer is that it depends on the diet and on who is following it. This guide explains what these diets involve, what the evidence says and who should be especially careful.

What do detox diets claim?

The idea is that toxins from food, water, chemicals and polluted air build up in the body and cause headaches, tiredness, acne and nausea, and that a short diet will clear them out. In fact, toxins are processed by the liver and kidneys, and they leave the body in urine, stool and sweat. Detox diets differ, but a typical one starts with a day or two of juice or a very light diet, followed by four or five days of brown rice, steamed vegetables and fruit, before foods such as wheat, red meat, eggs, sugar and junk food are brought back one at a time. Some also recommend colon cleansing with enemas, herbal supplements or a glass of lemon juice with every meal.

What does the evidence say?

The National Center for Complementary and Integrative Health reports that there have been only a small number of studies of detox programs in people, and that they were of low quality. A 2015 review found no compelling research that detox diets help with weight control or eliminate toxins. A 2017 review noted that juicing and detox diets can cause initial weight loss because of low calorie intake, but that people tend to regain weight once they eat normally again. If you feel better after a week of eating this way, the likely reasons are simple: you are eating more vegetables and fiber, and less sugar, alcohol and processed food.

Where are the risks?

Diets that severely restrict calories or whole groups of food usually do not lead to lasting weight loss, and they may not give you all the nutrients you need. Other risks depend on the method. Laxatives can cause diarrhea, which leads to dehydration. Colon cleansing can have serious side effects, especially in people with bowel disease, severe hemorrhoids, kidney disease, heart disease or a history of colon surgery. Unpasteurized juice can make you ill. Fasting can cause headaches, fainting and weakness. The FDA and the Federal Trade Commission have taken action against companies whose detox and cleansing products contained hidden ingredients or were marketed with false claims about treating serious diseases.

Who should not try a detox diet?

Talk to a doctor first if any of these apply to you, and in many cases avoid strict detox plans altogether: you are pregnant or breastfeeding, you have diabetes, kidney or heart disease or digestive problems, you have or have had an eating disorder, you take regular medicine, you are under 18, or you are older and frail. Teenagers and children need enough food to grow, and a restrictive diet is not suitable for them. Read the NCCIH fact sheet for a full list of cautions.

What is a safer alternative?

If what you want is to feel lighter and more energetic, you can get most of the benefits without the risks. Eat plenty of vegetables, fruit, whole grains and legumes, which are high in fiber and low in fat. Drink water. Take a break from alcohol, sweets and fast food. Chew your food slowly and sit down to eat. Get moving, sleep well and see your doctor if a symptom such as constant tiredness does not go away.

Whatever you decide, the choice is yours, but you should make it with accurate information. Our posts on detox diets 101, body detox the easy way, what the evidence says about cleansing the body and how to judge body detox products before you buy can help you decide.

Home detox programs promise to flush out toxins, help you lose weight, boost your energy and even slow aging. They are popular because they sound simple. The old version of this post repeated those promises, including that detox can ease asthma and diabetes and slow aging. Those claims are not supported by research. Here is a clearer look at what detox programs involve, what the evidence says and what you can do instead.

What is a detox program?

The National Center for Complementary and Integrative Health (NCCIH) says that “detoxification” diets, regimens and therapies, often called “detoxes” or “cleanses,” are promoted to remove toxins, lose weight or promote health. They may involve fasting, drinking only juices or similar drinks, eating only certain foods, taking supplements or herbs, cleansing the colon with enemas or laxatives, or using a sauna. The old post described home programs that run for two weeks or more.

Does detox work for weight loss?

The evidence is weak. NCCIH says that there have been only a small number of studies of detox programs in people, and that although some had positive results on weight and fat loss, insulin resistance and blood pressure, the studies were of low quality, with design problems and few participants. A 2015 review found no compelling research to support detox diets for weight management or for eliminating toxins. A 2017 review said juicing and detox diets can cause initial weight loss because of low calorie intake, but people tend to gain weight once they return to a normal diet. There have been no studies on long-term effects.

Do you need to detox at all?

Your body already has a system for this. MedlinePlus describes the liver as the organ that helps your body digest food, store energy and remove poisons, and the NIDDK explains that healthy kidneys filter wastes and extra water from the blood to make urine. These organs do not need a special diet to work. They need protection from things that harm them, such as too much alcohol and tobacco smoke. The old post said that the liver is the main organ for detoxification, which is true, but that does not mean a cleanse improves its work. See our posts on what your body already does to clean itself and natural body detox.

Can detox programs be unsafe?

Yes. NCCIH says the FDA and FTC have taken action against several companies selling detox or cleansing products because they contained hidden ingredients and posed a health risk, were marketed with false claims that they could treat serious diseases, or, for colon-cleansing devices, were marketed for unapproved uses. Colon cleansing can have serious side effects, especially for people with a history of gastrointestinal disease, colon surgery, severe hemorrhoids, kidney disease or heart disease. Unpasteurized juices can make people sick, and some juices are high in oxalate. Read the NCCIH page on detoxes and cleanses.

What can you do instead?

The old post was right that vegetables, fruit and water are good for you, and that you will not get lasting results if you go back to an unhealthy lifestyle. Aim for a pattern you can keep: plenty of vegetables, fruit and whole grains, enough water, regular physical activity, sleep, no smoking and limited alcohol. NIDDK says experts recommend an initial weight-loss goal of 5 to 10 percent of your starting weight within six months. Our posts on gentle detox habits versus harsh cleanses, are detox diets safe and detox diets 101 explain the choices in detail. If you have a health condition, check with your doctor before changing how you eat.

Many of us live as if we were in a cage. We were built to move, but our days are spent going from bed to breakfast table, to the car seat, the office chair, the restaurant booth and the living room couch, and back to bed. Health experts believe that weight gain is caused as much by a lack of activity as by eating too much, so it makes sense to bring movement back into the day.

Is exercise enough on its own?

Not usually. If you exercise but do not change what you eat, you may be able to prevent weight gain, or lose a few pounds for a while, but it is hard to keep that up, and a walk around the block will not cancel out a daily donut. Activity works best as part of an overall plan that includes healthy eating. The good news is that the more regularly you move, the easier it is to keep your weight steady once you have lost some. Regular activity is also good for your heart, bones, mood and sleep. Adults need at least 150 minutes of moderate activity a week, and two days of muscle-strengthening activity, according to the CDC.

How can you get the exercise you need?

Here are four ways that fit into a normal day.

1. Get enough sleep. Good sleep habits support exercise. If you are exhausted during the day, you are less likely to feel like moving, and people who are short of sleep often reach for food to make up for the rest they have missed. Adults need about 7 to 9 hours of sleep a night, according to the National Institute on Aging.

2. Walk the walk. Walking is one of the easiest kinds of exercise, and for many people it is enough to start with. Build up gradually to at least 30 minutes of brisk walking, five times a week, which adds up to the 150 minutes. Brisk walks have health and mood benefits that are well worth the time. Our post on five easy ways to get moving has more ideas.

3. Use the treadmill when the weather is bad. If you have a treadmill or an exercise bike at home, or at the gym, put on your favorite show and walk or cycle while you watch. Most of us watch television anyway, and indoor equipment lets you turn a sedentary hour into an active one. You do not need a treadmill, though: marching in place, climbing stairs or following an exercise video also works.

4. Seize the time. Lack of time is the excuse we use most. A simple rule is to get as much activity as you can fit in without letting it take over your work or family life. Ten minutes three times a day counts. Park a bit farther from the entrance, get off the bus a stop early, take the stairs, do a few stretches at your desk, and walk while you talk on the phone. See also our list of everyday activities that count as moderate exercise.

How do you stay motivated?

Remind yourself that every bit of activity helps to prevent many health problems, and that looking after your health is a gift to your family as well as yourself. Choose things that you enjoy, such as dancing, gardening or a walk with a friend, and keep a record of what you do. If you have a medical condition or have not been active for a long time, check with your doctor and build up slowly.

Put together, your plan should combine moving more with a balanced way of eating. Read our guide to lifetime fitness for ideas on turning this into a habit.