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Physical appearance and physical health are a concern for many people, and we often hear conflicting advice about nutrition and weight management. Russian nutrition expert Roman Peshnyakov offers us a different vision on this subject, stressing that the secret does not lie in completely avoiding fat, but rather in understanding its effect and the effect of calories on the body.

It is common among people to believe that eating foods rich in fat is the main cause of fat accumulation in areas such as the abdomen, waist, and back. But Peshnyakov emphasizes that the main problem lies in overeating, and not only in the type of foods we eat. He explains that one gram of fat contains 9 calories, while protein and carbohydrates contain 4 calories per gram, meaning fat is more calorie-dense. However, even low-fat foods can lead to weight gain if eaten in large quantities.

Fruits and calories

You may be surprised to know that fruits, which are seen as a healthy alternative to sweets, can also be a source of weight gain. Peshnyakov provides an example of this: Eating two bananas and 300 grams of grapes can give a woman half of her daily caloric needs, which emphasizes the importance of monitoring the total calories consumed daily, regardless of their source. Despite prevailing ideas about fats, Peshnyakov stresses their importance in Maintaining a healthy body. Fats are needed for metabolism, hormone production, absorption of fat-soluble vitamins, and support immune function and eye health.

Sources of healthy fats

Distinguishing between “healthy” and “bad” fats is crucial. Peshnyakov explains that healthy fats are found in fish, vegetable oils, and nuts. On the other hand, the fats found in sausages, burgers, margarine, and pastries should be avoided because they negatively affect the health of blood vessels and life expectancy. The secret to maintaining a healthy weight lies in a deep understanding of how different types of foods affect our bodies and not just in avoiding a specific type of food. . Peshnyakov shows us that balance and moderation are the keys to a healthy and sustainable diet.

Healthy food is the main source of energy. Nutritious foods such as fruits, vegetables, whole grains, and plant and animal proteins contain nutrients that help boost energy and vitality. By eating these foods, we can maintain balanced energy levels throughout the day. A healthy diet is one of the cornerstones of a strong immune system. Foods rich in vitamins, such as vitamin C, E, zinc, and magnesium, play an important role in enhancing our immunity and protecting us from diseases.

The link between food and mental health

Food has a significant impact on our mental health. Foods rich in omega-3 fatty acids, such as fish and nuts, contribute to improving mood and reducing symptoms of depression and anxiety. A healthy diet helps maintain a healthy weight. By eating the right foods in moderate quantities, we can avoid unwanted weight gain and associated diseases such as diabetes and diseases. the heart.