This is the first post of a 3-month blog series on realistic, science-backed weight loss. Over the next few months, I’ll guide you through practical steps to help you understand how weight loss works, from the basics of healthy eating to the science behind calories, macronutrients, and sustainable habits. I’ll also cover common struggles like overcoming plateaus, managing hunger, and staying consistent.
Think of this series as your go-to resource for creating a weight loss plan that works for you—without the gimmicks or extremes.
But first, let me lay the foundation—by breaking down the science behind healthy eating.
Want to Start Eating Healthy but Feel Totally Lost?
Well, that was me until not too long ago. I knew I had to change the way I ate if I wanted to lose weight—but I had no idea where to begin. Should I go keto? Try intermittent fasting? Cut out fat? Carbs? Both?
Curious (and maybe a little desperate), I flipped into full research mode.
I read articles, dug through studies, watched videos, listened to podcasts—anything to make sense of it all.
But the more I learned, the more confused I became. Every source said something different, and some diets just seemed… too good to be true.
I Wasn’t Exactly a Beginner, but…
Now, I was not completely new to this. I have an MSc in Food Science and a solid understanding of the basics—food chemistry, biochemistry, and how the body works with nutrients. I’m also a skilled researcher, experienced in reading through stacks of complex academic papers and pulling out the important stuff.
Still, I found myself overwhelmed. The sheer volume of information out there—studies, blog posts, Instagram reels—was a lot. And honestly, most of it (especially those on social media) was either contradictory, confusing, or downright misleading.
Some of the posts I came across sounded super convincing but had zero science to back them up. And unless you really dig deep, it’s hard to tell what’s science and what’s pseudoscience.
But I kept going. I kept researching, kept reading, and slowly started to figure things out. Eventually, I decided to take it a step further and got certified as a nutrition coach.
And that’s when everything finally clicked. The course was a true eye-opener—and all the pieces started to fall into place in a way that finally made sense.
So… What Does It Really Mean to Eat Healthy?
Now, this might come as a surprise—but let me say it loud and clear:
There is no one “right” way to eat healthy!
Eating healthy can have different meanings to different people. It depends on their food intolerances and allergies, unique nutritional needs, lifestyle habits, and even their personal preferences.
☑️ You can follow a higher-carb diet and still eat healthy.
☑️ You can, also, follow a higher-fat diet and still eat healthy.
☑️ You can include dairy—or avoid it completely—and still eat healthy.
☑️ You can eat gluten—or go gluten-free—and still call it a healthy diet.
Well, you get the idea.
There is no one-size-fits-all approach. At the end of the day, it all comes down to what works best for your body, what it can tolerate, and what you enjoy eating—or not.
While All of That is True..
You also need to eat a balanced diet to help your body function at its best.
There are some general guidelines—based on decades of extensive research—that show us what a balanced diet should look like. But here’s the key: these are not strict rules, just helpful suggestions. You don’t need to religiously follow these day in and day out. But research shows that aiming to follow them most of the time, say 80% of the time, will improve overall health and reduce the risk of chronic diseases.
Why Should You Eat a ‘Balanced Diet’?
Before taking a look at what a balanced diet looks like, let’s first understand why you need one.
In the first place, food gives you energy. Your body gets the energy it needs to exercise, to tackle day-to-day activities, and to merely survive, from the food you eat. Carbohydrates and fat in your meals are the main energy sources for your body.
That’s not all. You also need proteins to build and maintain tissues, as well as vitamins and minerals to keep your bones strong and your immune system working properly.
Now, here’s the thing: not a single food contains all of the nutrients your body needs in the right amounts. Some foods, such as bread or rice, are high in carbs. Others, such as chicken or tofu, are high in proteins. Foods such as butter or olive oil are rich in fats. These foods also contain various vitamins and minerals.
Each food brings something to the table—but none has everything in the ideal balance.
Solution? Mix and match.
Choose a variety of foods that are rich in complex carbs, high in protein, and contain healthy fats, mix them with some fruits and veggies that are high in vitamins, minerals, and fiber, and you have yourself a balanced meal.
So, What Exactly is a ‘Balanced Meal’?
I know— what I just said is over-simplified, super-vague, and might be a little confusing. So, let me break it down further.
Let’s say your plate is roughly divided into 4 sections. A balanced plate—backed by science and proven to improve health—will look like this:
- Half of the plate: Fruits and vegetables (Slightly less fruits and slightly more veggies)
- One-quarter of the plate: Grains—preferably whole grains (remember, complex carbs.)
- One-quarter of the plate: High-quality proteins—these can come from either plant sources (like beans or tofu), animal sources (like eggs or chicken), or a combination of both.
On the side: Dairy, or fortified dairy alternatives (Soy alternatives are often recommended.)
Also on the side: Healthy fats such as olive oil, canola oil, nuts, and seeds.
This comes from a combination of the USDA MyPlate Guidelines and the UK’s Eatwell Guide—both of which focus on science-backed principles for healthier eating.
In addition to these main suggestions, there are a few more general principles that support a healthy lifestyle.
- Go easy on salt.
- Keep added sugar to a minimum.
- Limit saturated fat.
- Choose nutrient-dense foods over energy-dense ones most of the time.
Again, remember these are not strict rules (unless advised by your doctor or nutritionist), but just general guidelines that have been scientifically proven to support your health in the long run.
Now, Ready to Bust Some Healthy Eating Myths?
1. Eating Healthy ≠ Losing Weight.
If you’re trying to lose weight, you need to understand that eating healthy does not automatically guarantee weight loss. To lose weight, you need to be in a calorie deficit—which means eating fewer calories than your body burns (More about this in the next post.). You can follow the cleanest, most nutritious diet and still gain weight if you’re eating too many calories. (Don’t worry—I’ll break this down in more detail in a future post).
2. Eating Healthy ≠ Giving Up Joy
Eating healthy doesn’t mean that your favorite foods are off-limits.
Love a juicy burger, cheesy pizza, or fizzy soda?
You can still enjoy them—just not too often. And when you do, enjoy them guilt-free. Just be mindful of your calorie goals if weight loss or maintenance is the aim. The key is moderation, not elimination. (Cliché, yes—but true!)
Be mindful of what you’re eating, how much, and how frequently.
3. Eating Healthy ≠ Cutting Out Entire Food Groups
Like I said earlier, you don’t have to cut carbs or fat or any other food group entirely to eat healthy. In fact, unless you have a diagnosed allergy, intolerance, or medical condition (like celiac disease or lactose intolerance) cutting out entire food groups can actually do more harm than good.
Your body needs a combination of nutrients—in the right amounts—to function properly and effectively.
4. Hydration ≠ Plain Water
Food matters, but so does hydration.
Now, when I say hydration, I don’t mean just plain water. While water is the best choice, drinks like milk, tea, coffee, soups—and even fruit juices and soda—all count toward your daily hydration. Just watch out for added sugar, salt, and extra calories that can sneak in.
Although the exact amount of fluids you need to consume varies depending on many different factors, a general recommendation is around 3-4 liters for men and 2-3 liters for women per day.
A Few Practical Tips
Now that we have covered what a balanced meal looks like, how do you choose exactly what foods to put on your plate?
I’m going to be bold here and say it all comes down to how the food you eat makes you feel.
- Do certain foods make you feel sluggish, bloated, or uncomfortable? You might want to cut back on them.
- Does your diet constantly leave you hungry or deprived? You might not be eating enough of what makes you satisfied—either physically or emotionally.
- Do you feel overwhelmed about the diet habits and choices you have to make? You might want to slow down, start small, and take one step at a time.
Experiment with a variety of foods within each food group and see which ones you like best. Make notes of how those foods make you feel. Pay attention to how they affect your energy, mood, digestion, and fullness. Find out about the quality and quantity of nutrients in these foods.
Once you have a list of foods you genuinely enjoy eating regularly, start mixing and matching to build balanced meals.
🌈 Try to eat the rainbow.
🥦 Add diversity to your plate—different protein sources, carbs, and fats.
Each food contains a unique blend of micro and macronutrients, which, as a whole, increase the quality of your diet.
I know it’s not as easy as it sounds but it’s not too hard once you become familiar with your food options.
Next Steps
Healthy eating is just the step one. It sets the groundwork for everything else. Next, we’ll get into weight loss—how it actually works and what to focus on.
Stay tuned.
