Health Advice from Alexey Kovalkov: Opt for Nutritious Foods, as Moral Judgement Outweighs Caloric Intake
In a series of talks and published works, the late Russian dietician Yevgeny Kovalkov advocated for a balanced and mindful approach to food and nutrition, emphasizing self-acceptance and peace over guilt and fear. Known for his approachable style, Kovalkov's philosophy contrasted with fad diets and focused on sustainable lifestyle changes.
Kovalkov believed that food should be viewed as a source of energy and pleasure, rather than an enemy. He warned against extreme restriction, stating that such practices often lead to disordered eating, fear of food, and weight that doesn't budge for years. Instead, he promoted diets that include all food groups in moderation, avoiding deprivation to prevent yo-yo dieting.
Recognizing true hunger versus emotional or psychological triggers for eating is key to preventing emotional eating, according to Kovalkov. He encouraged listening to the body's hunger signals and developing a healthy relationship with food, where one can enjoy food without guilt, while also nourishing the body. Occasional treats were seen as necessary for maintaining mental well-being.
Kovalkov also highlighted the psychological aspects of eating, suggesting understanding emotions connected to eating patterns and addressing emotional eating through self-awareness and possibly psychological support if needed. His focus was on promoting a healthy relationship with food, rather than strict dietary rules or restrictions.
Kovalkov lived with a cancer diagnosis for several years and continued to see patients, make videos, and help people learn to eat without fear and guilt. Despite his serious illness, he emphasized that food shouldn't be seen as a test or the army, and there was no need to justify oneself to food.
Alexei Kovalkov, the dietician, passed away last year, leaving behind a legacy of promoting a balanced and mindful approach to eating. His advice is still relevant today, encouraging listeners to listen to their bodies and not confuse physical hunger with emotional hunger. Kovalkov's philosophy encourages a sustainable lifestyle change, combining nutrition education with psychological insight to foster healthier, long-term habits.
- Kovalkov's philosophy, rooted in science, pioneered a balanced and mindful approach to nutrition, encompassing healthy diets, mental health, and overall health-and-wellness.
- He underscored the importance of a healthy relationship with food, promoting diets that consider all food groups in moderation, while addressing the emotional and psychological aspects of eating.
- Beyond physical health, Kovalkov championed mental health, advocating for understanding and addressing emotions connected to eating patterns, and encouraging self-awareness and possible psychological support if needed.
