3 Easy Ways to Find Balance in Your Diet

Author: Dietician Nur Sultan Çakır

When we hear the word “diet,” most of us think of “eating less” or a “list of forbidden foods.” The biggest struggle people face while dieting is either restricting too much and feeling hungry, or losing control and feeling guilty. In reality, healthy weight loss is based not on restrictions but on balance. And balance is not just about counting calories—it’s about distributing food groups harmoniously, planning meals, and diversifying according to individual needs.



So how do you achieve balance for sustainable weight loss? How can you follow a consistent diet? Here are 3 simple yet effective ways to stay balanced:

1. Plan Your Plate Smartly: Don’t Eliminate Carbs, Choose the Right Ones

When dieting, many people think the first step is to cut out carbohydrates completely. But carbs are our body’s main energy source. The key is the type of carbohydrate. Instead of white bread, rice, and sugary foods, choose complex carbs like whole grain bread, oats, bulgur, and brown rice. This keeps blood sugar stable and helps you feel full longer.

A balanced plate should ideally include:

• 1/2 vegetables

• 1/4 quality carbohydrates

• 1/4 protein source

• 1 teaspoon of healthy fats (olive oil, avocado, walnuts, etc.)

These ratios are essential for portion control, satiety, and metabolism health. To feel full, you don’t need bigger plates—just smarter choices.

2. Fix Your Meal Times to Prevent Hunger Crises

Skipping meals or staying hungry for long hours is one of the most common mistakes in dieting. When you skip meals, your body tends to overeat at the next one. This disrupts blood sugar balance and increases cravings for quick-energy foods like sweets and pastries.

The foundation of balance is 3 main meals and 1–2 snacks, depending on individual needs. Snacks should be small but balanced in protein and fiber, for example:

• 1 fruit + 1 bowl of yogurt

• 1 bottle of kefir + 1 fruit

This regular pattern prevents blood sugar fluctuations, reduces sudden hunger attacks, and helps avoid late-night eating.

3. Allow Indulgences, But Stay in Control

One of the biggest psychological traps during dieting is the “all or nothing” mindset. A small dessert or a meal out can make some people feel like their entire diet is ruined. This is where balance comes in.

Planned indulgences boost motivation. However, their frequency and portion size must be controlled. One planned “cheat meal” per week can improve diet sustainability. The key is not to quit after indulging, but to continue from where you left off.

Remember: healthy eating is not about being perfect, but about being consistent.

3 Common Balance Mistakes That Ruin Diets

• Eating only very low-calorie foods like salad and yogurt

• Cutting out bread or all carbs completely

• Delaying meals and building up hunger

These may seem to cause quick weight loss in the short term, but in the long run they slow down metabolism, cause muscle loss, and trigger binge eating.

Conclusion: Balance Is the Key to Sustainability

For anyone wondering how to maintain a regular diet, the truth is: dieting is not about restriction, but about learning to make the right choices. Instead of eliminating food groups completely, the goal is to adjust portions and create a routine that suits your body. Meal timing, balanced plates, and planned flexibility make the process more efficient and easier.

Remember: a diet is sustainable only if it fits your lifestyle. Small steps can lead to big changes—as long as you don’t lose your balance along the way.