First, let me confess: I used to think a balanced diet was a myth. And I do not really believe in it. Like many, I felt that losing weight meant cutting down on meals, skipping carbs, and surviving on salads. But despite my efforts, I hit a frustrating weight loss plateau. I am pretty sure many of them out there will share the same sentiment. It just came to a point where no matter how much I exercised or restricted my eating, the weight just would not come down.
Then, by chance, I spoke to a nutritionist. Yes, it’s really by chance, and I did not look for her intentionally! To my surprise, she didn’t tell me to eat less—she told me to eat better. She explained the concept of a balanced diet using the fist-rule of eating to help me understand. This approach helped me break through my plateau and changed my entire perspective on nutrition.
2. Why People Think Balanced Diet is a Myth
Before diving into the fist-rule, let’s address the elephant in the room: why do so many people, including myself, think balanced diet is a myth?
- “A balanced diet is too complicated.”
Many of us associate balanced eating with strict meal plans, calorie counting, and exotic superfoods. It feels overwhelming, especially when life is already busy. - “I don’t have time to plan meals.”
Who has the time to meticulously plan every meal between work, family, and social commitments? Let’s be real: even now, with AI chatbot, planning is still a hassle. 😊 - “It’s expensive to eat healthy.”
It can be off-putting to think that a balanced diet requires expensive ingredients like quinoa, chia seeds, or organic produce. - “A balanced diet requires eating more, not less—how can that help me lose weight?”
This was my biggest area-51 moment, yes, the mystery! I thought eating more frequently or including carbs would sabotage my weight loss efforts.
The truth is that a balanced diet doesn’t have to be complicated, time-consuming, or expensive. And no, they don’t mean eating less—they mean eating right and better.
3. The Fist-Rule: A Simple Guide to Balanced Eating
So, what exactly is the fist-rule? The concept is really elementary and easy to understand. It’s a straightforward way to portion your meals without needing a food scale or calorie tracker. Here’s how it works:
- Carbs: 1 fist-sized portion (e.g., rice, pasta, or bread).
- Veggies: 2 fist-sized portions (e.g., leafy greens, broccoli, or carrots).
- Protein: 1 fist-sized portion (e.g., chicken, fish, tofu, or beans).
- Fats: A thumb-sized portion (e.g., avocado, nuts, or olive oil).
Why It Works:
- Easy to Remember: No complicated calculations—just use your hand as a measurement guide.
- Flexible: Adapt it to any cuisine or dietary preference.
- Portion Control: Prevents overeating while ensuring you get all the nutrients your body needs.
4. My Experience with the Fist-Rule
When I first heard about the fist-rule, I was skeptical. How could eating more (especially carbs) help me lose weight? However, after exercising to reduce my weight from 83Kg to 77Kg, I just could not move the scale further down. (My ideal weight is about 68Kg). So I decided to give it a try.
- Before the Fist-Rule:
I was stuck in a cycle of restrictive eating and occasional binges. I’d skip meals, avoid carbs, and then overeat later. As you know, your body will always remember it and will come back as a vengeance! - After the Fist-Rule:
I started eating a balanced diet with the right portions. To my surprise, it feels ok throughout the day. Over time, the scale started moving again—not drastically, but steadily. (By the way, you still need to exercise!). In the end, my scale really dropped, and I reached 69 kg; although now I am back up to 72 kg, at least I broke through the band of 75-77Kg.
One of my favorite meals now is a fist-sized portion of rice (best to use brown rice), two fists of stir-fried veggies, and a fist-sized piece of grilled chicken. It’s simple, satisfying, and keeps me on track.
5. The Science Behind Balanced Diet
The fist-rule isn’t just a gimmick—it’s having some science in it. Here’s why balanced eating works:
- Nutritional Balance: Your body needs a mix of carbs, protein, fats, and veggies to function optimally. Carbs provide energy, protein supports muscle repair, fats keep you full, and veggies supply essential vitamins and fiber.
- Portion Control: Overeating, even healthy foods, can lead to weight gain. The fist-rule helps you eat the right amount without feeling deprived.
- Long-Term Benefits: Balanced diets improve metabolism, stabilize blood sugar levels, and reduce the risk of chronic diseases.
More reading here on how to eat healthily.
6. Tips for Making the Fist Rule Balanced Work for You
Ready to give the fist rule a try? Here are some tips to get started:
- Start Small: Focus on one meal at a time. For example, apply the fist rule to dinner before tackling breakfast and lunch.
- Meal Prep: Use the fist-rule to plan balanced meals in advance. This saves time and reduces the temptation to grab unhealthy snacks.
- Stay Flexible: Adjust portions based on your activity level and hunger cues. If you’re more active, you might need slightly larger portions.
- End Meal Day early: I try to end my meal day by 7 p.m. If you are hungry later into the night, maybe keep some fruit salad or fruit for snacking.
7. Conclusion: Balanced Diet Isn’t a Myth—They’re a Mindset
The fist-rule taught me that balanced eating is about managing our food intake to eat right and better. It’s not about cutting out entire food groups or starving yourself; it’s about nourishing your body with the right portions of the right foods.
If you’re struggling with weight loss or want to eat healthier, I encourage you to try the fist-rule. Remember, a balanced diet isn’t a myth—they’re a mindset. And with the fist-rule, you can make that mindset a reality.
Lastly, I would like to disclaim. First, I am not a nutritionist. The first rule of a balanced diet may also depend on body type. Neither do I guarantee it helps with weight loss. I am just sharing my experience of eating right and eating better, and hopefully, everyone can stay healthy.
Drop me a comment to share your diet experiences here. 😊
