According to Izvestia, women should not cut fats out of their diets. Nutritionist Tatyana Meshcheryakova emphasizes that fat is an essential part of female health, not a luxury to be forgone. In broader terms, the idea that fat is inherently harmful for women is misleading; the body stores fat for energy, hormone production, and nutrient absorption, especially when daily needs are higher due to physiological factors. When the focus is on quality rather than quantity, fats can support metabolism, satiety, and long-term well-being. Meshcheryakova points to a spectrum of healthy fat sources that contribute to balanced nutrition over the day.
The female body typically carries a higher proportion of fat relative to lean tissue compared with men, even when muscle mass is similar. This difference means women can benefit from incorporating good fats at a measured pace. A practical guideline cited by the expert is to aim for roughly 1 gram of fat per kilogram of body weight each day, translating to about 50 to 100 grams for many adults. The emphasis is on choosing unrefined vegetable oils, fatty fish, nuts, lean meat products, eggs, and natural fat-free dairy as primary sources of quality fats. These choices help supply essential fatty acids and fat-soluble vitamins while supporting hormonal balance and energy stability.
Meshcheryakova also warns that prolonged strict dieting can impair thyroid function and slow down overall metabolism. When metabolism drifts downward, the risk of regaining previously lost weight rises, and nutrient deficiencies may follow. This caution underscores the importance of sustainable eating patterns rather than extreme calorie restriction. A balanced approach that preserves thyroid health supports steady progress toward wellness goals without sacrificing vitality.
In addition to fat considerations, a nutritionist who spoke with Izvestia advises minimizing added sugars and opting for healthier sweet-treat alternatives. Dried fruits, a touch of honey, dark chocolate, and natural nut pastes like urbech can satisfy cravings while providing fiber, micronutrients, and beneficial plant compounds. The inclusion of dietary fiber helps moderate blood cholesterol and supports digestive health. It is noted that sugary confections such as marshmallows may be less than ideal in large amounts, yet small portions can fit into a balanced plan when paired with fiber-rich foods. The broader message is to prioritize whole foods and mindful indulgence over ultra-processed sweets, contributing to a steadier energy profile throughout the day.
Beyond general recommendations, a medical professional emphasized the need to tailor dietary choices to individual health status. For some people, especially those with specific digestive or metabolic concerns, adjustments to grain-based breakfasts and porridge portions may be necessary. The overarching theme remains clear: no single food group should dominate the diet, and variety paired with moderation helps maintain both energy and well-being. Readers are encouraged to view meals as opportunities to nourish the body with quality fats, balanced carbohydrates, and ample protein, creating a foundation for health that supports daily activities and long-term vitality.