[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"blog-posts:en":3,"seo-meta:\u002Fen\u002Fblog":56},{"posts":4},[5,17,28,38,47],{"slug":6,"title":7,"description":8,"tags":9,"coverUrl":14,"publishedAt":15,"readingMinutes":16},"why-restrictive-diets-backfire","Why restrictive diets backfire, and what works instead","Why restrictive diets backfire: the rule, the rebound and the guilt loop. What the evidence says about regain, and how to build balance without rules.",[10,11,12,13],"restrictive diets","yo-yo dieting","sustainable eating","food guilt",null,"2026-08-06T07:28:34.888Z",6,{"slug":18,"title":19,"description":20,"tags":21,"coverUrl":14,"publishedAt":26,"readingMinutes":27},"what-is-a-balanced-plate","What is a balanced plate? The five food groups, simply","What is a balanced plate? Five food groups, plate proportions from the NHS and Harvard, and how to build one without weighing or counting anything.",[22,23,24,25],"balanced plate","food groups","healthy plate","nutrition basics","2026-08-06T07:28:33.520Z",5,{"slug":29,"title":30,"description":31,"tags":32,"coverUrl":14,"publishedAt":37,"readingMinutes":16},"is-turkish-food-healthy","Is Turkish food healthy? An honest look at the table","Is Turkish food healthy? Lentils, olive oil dishes and yogurt say yes; bread, salt and dessert need watching. A balanced look with real numbers.",[33,34,35,36],"turkish food","turkish cuisine","mediterranean diet","balanced eating","2026-08-06T07:28:29.139Z",{"slug":39,"title":40,"description":41,"tags":42,"coverUrl":14,"publishedAt":45,"readingMinutes":46},"how-to-eat-healthy-without-counting-calories","How to eat healthy without counting calories","How to eat healthy without counting calories: use hand measures, five food groups and no rules. A calm guide to balance you can keep for years.",[36,43,44,23],"no calorie counting","hand portions","2026-08-06T07:28:27.815Z",7,{"slug":48,"title":49,"description":50,"tags":51,"coverUrl":14,"publishedAt":55,"readingMinutes":16},"hand-portion-sizes-without-a-scale","Hand portion sizes: measure your plate without a scale","Hand portion sizes explained: palm, fist, cupped hand and thumb, with gram equivalents and real meals. Judge any plate in seconds, no scale needed.",[44,52,53,54],"portion sizes","portion control","no weighing","2026-08-06T07:28:26.391Z",{"path":57,"title":58,"description":59,"canonical":60,"robots":61,"ogTitle":58,"ogDescription":62,"ogImage":63,"ogImageAlt":64,"ogUrl":60,"ogSiteName":65,"ogLocale":66,"twitterSite":61,"themeColor":67,"verification":68,"jsonld":70,"faq":14,"ogType":76,"alternates":77},"\u002Fen\u002Fblog","Blog | afiet","Guides on balanced eating without calorie counting, hand-measure portions and the family table. Written for the way people actually eat.","https:\u002F\u002Fafiet.co\u002Fen\u002Fblog","","Balanced eating without counting: hand-measure portions, five food groups and the family table.","https:\u002F\u002Fafiet.co\u002Fog.png","afiet. Sayma, dengele. Sofra illüstrasyonlu tanıtım görseli","afiet","en_US","#fdfaf3",{"google":69,"bing":61,"yandex":61},"0Px-78EMH3itFEWBomIMYqmH1oUEqYG1Z6l7fnRdNsA",[71],{"@context":72,"@type":73,"name":74,"url":60,"description":59,"inLanguage":75},"https:\u002F\u002Fschema.org","Blog","afiet blog","en-US","website",[78,81,83],{"hreflang":79,"href":80},"tr","https:\u002F\u002Fafiet.co\u002Fblog",{"hreflang":82,"href":60},"en",{"hreflang":84,"href":80},"x-default"]