The Perfect Diet – What a Holistic Nutritionist Considers The Best Diet

The Perfect Diet – What a Holistic Nutritionist Considers The Best Diet

Vegan? Paleo? Ketogenic? Atkins? Bacon on bacon? With all of the diets out there, no wonder eating healthy seems so complicated!

best dietSince the “How I ruined my health with the Vegan diet” post I’ve received a ton of feedback from people with similar experiences. I have spent the past few years researching, analyzing and testing out these diets to answer the question: “What is the best diet?”

This might not be the answer you were looking for, but it totally depends.

Bioindividuality

The perfect diet is the diet that is BEST FOR YOU and your individual needs. Things to consider:

*Age, gender, activity level, blood type

*Hormones, metabolic type

*Job, environmental toxins, level of stress

*Emotional well-being, mental state

*Location, climate, environment, culture

It is important to have a full picture of your current state of health and your unique needs before moving forward with a diet. Just like anything else, your diet needs to shift and adapt with the seasons of your life. My best advice is to listen to your body, reflect on your life situation and adapt according to your current needs. Hiring a holistic nutritionist is a great way to take out the guess work.

What is my perfect diet?

My perfect diet is the byproduct of MUCH trial and lots of errors. It’s been a challenging learning curve finding what diet works best, not just for my body but also for my mental health and overall well-being. I call it the Balanced Qualitarian Diet.

About 85% of The Qualitarian diet is a blend of the Paleo, Ketogenic and Whole Foods Diet. The other 15% is everything else. Yes, that means french fries, pizza, cookies and chocolate cake.

pizza

Now you might be thinking, “What kind of nutritionist would actually recommend eating fries and cake?” – A nutritionist who knows what it’s like to be a human being living in the modern world. I know what it’s like to obsess over food and to severely restrict all ‘bad’ foods. Let me tell you this, we are rebellious and free by nature. Over restricting and over stressing about food often leads to periods of endless binging, unhappiness and disordered eating.

What is the Qualitarian part of the Diet?

The perfect diet for weight loss, body sculpting, hormone regulating, brain optimization and cancer prevention is high in quality fats, has healthy amounts of absorbable protein and is low in starchy carbohydrates. It includes a rainbow of veggies and smaller servings of fruits. It excludes chemicals, additives and refined sugars. *If you’d like to know more about exactly what I eat for breakfast, lunch, dinner and snacks, just ask and I’ll gladly share!

This specific macronutrient ratio changes the way the body utilizes energy – by converting fat in the liver into fatty acids and ketone bodies. It lowers glucose levels and improves insulin resistance, benefitting overall blood sugar levels, energy, mood and hormones.

cabbage

10 Tips For Eating a Qualitarian Diet

1. Break up with the refined sugar, corn syrups, fructose and artificial sweeteners.

2. Eat lots of quality fats such as unrefined coconut oil, grass fed butter, virgin olive oil, mct oil and avocado. Completely avoid hydrogenated oil and canola oil!

3. Minimize the empty carbs, including processed white bread, cereal, pasta, pastries.

4. Ditch all synthetic additives, colorings, aspartame, MSG, dyes, and artificial flavorings. These do not belong in food.

5. Eat quality pasture raised grass-fed meat, organic eggs and sustainable sea-food.

6. Soak or sprout your beans, legumes and nuts before eating them.

7. Throw out processed, homogenized, and pasteurized dairy. Organic raw milk dairy products are a good choice if you aren’t sensitive to them.

8. Try to choose local or organic fruits and vegetables.

9. Have 1-2 servings of fruit per day, preferably low fructose fruits like berries and lemons.

10. Enjoy your food. Forget about the number of calories. Eat until you feel satisfied and then put the fork down.

*To follow the 85/15 rule, If you eat 3 meals a day 7 days a week (21 meals a week), 18 of those meals will be healthy whole food meals and 3 of those meals will be considered cheat/treat/yolo/free-for-all/indulgence meals.

For the healthy meals, aim for the caloric breakdown to be approximately 50% of the calories from fat, 20% from protein, 20% from vegetables and 10% from other carbs and fruits.

Cheat meals

Now for the ‘cheat meals’. I don’t like to call them ‘cheats’, ‘treats’, ‘bad foods’ or any other title that holds a negative or even a positive connotation. We aren’t meant to punish nor treat ourselves with food, so I will choose to call this 15% my balance foods. You can’t have yin without yang right?

If you love pizza, eat pizza. If burgers got you drooling, go for it. If a double fudge brownie is calling your name, savour each bite! If this idea makes you nervous, you can start by balancing your balance meals. Have 1 slice of pizza with a salad or a burger sans bun. My kryptonite food is peanut butter and homemade nutella with banana on toast. I’m sensitive to wheat, so I don’t have this often but when I do I have a sourdough bread and I take a digestive enzyme. If I have one or two slices, I am totally fine!

It’s when I start to feel guilty about eating and then start blaming and hating on myself that I get a stomach ache.

The gut emotion connection is so strong! Let’s face it – we know junk food isn’t the healthiest for our bodies, but completely restricting all of the naughty delicious food isn’t healthy for our souls. So Voila, the perfect diet is one that works best for you – where you eat mostly whole foods while letting go of the ‘cheat-food’ deprivation.

Go ahead, have your cake, eat it and congratulate yourself for finding balance.

Big Love,

Samantha

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17 Comments

  1. This makes a lot of sense to me!

    • Me too! It’s easier understood than executed sometimes though! We need to allow ourselves to be balanced, for some that’s easy and for others we tend towards being more extreme!

  2. I love this article. There is no perfect diet. Food is our medicine and our energy source, and not every person suffers from the same ailments. Eat foods that heals you! Plain and simple! Thanks for the read!

    • Thanks for the comment! I totally agree that food is our medicine, and it’s important to seek out the proper foods, herbs and supplements for whatever the specific issue. There is no one size fits all diet, it’s all about doing the research, gaining the knowledge and the tools and connecting with our own needs!

  3. France Charette

    Very well said. I also believe in the no diet diet, eat healthy and try to avoid refined and processed food, but don’t feel guilty about indulging every once in a while. Do what works for you and learn to listen to your body and what it is telling you. Balance is key.

    • Absolutely! It’s so easy to get caught up in trying to be meticulous with our diets thinking we are doing our bodies good, but we need to remember to be kind to ourselves and acknowledge our humanness, which is flexible and free by nature! Balance is definitely key! Thanks for your comment 🙂

  4. Can I ask where you do your grocery shopping? I don’t imagine it is at your local sainsburys/coop. I would love to start eating more like this but struggle at the first hurdle which is convenience. With a small baby i’m thinking more and more about preparing healthy meals for a growing family but time and money are also on the agenda too. I have always thought of those organic, unrefined wholefoods as harder to access and also a lot more expensive. Where do you buy all this lovely foods from?

    • Hey! Yeah I do my shopping at a few different places. I love local coops, health food stores, asian grocery stores or farmers markets! For a baby, I would get a magic bullet or any small blender and make purees and sauces from fresh produce.

      Food prep is so key when making meals for families, the most important things to buy organic are your fats, such as oils, butter and eggs. Veggies and fruits from markets can be pesticide free, but not necessarily stamped organic, which is just as good most of the time! Making things like meat loaf, lasagna, salads, stews, soups, etc using things like dried lentils, sprouts, more veggies than meats, sweet potatos and other roots is a good way to make bigger more filling meals that are cost effective.

      If you tell me where you live I can gladly search local food places that would have healthy options!!

      Also, here is a post about grocery shopping! Hope you enjoy, thanks for reading and posting your comment!
      http://www.reallifebutbetter.com/grocery-list-for-healthy-eating/

  5. I love this article. You actually explained very well how I eat. Thank you for writing this down as I now have something to share with others simply linking here!!

  6. A great article! I have recently read ‘the metabolic typing diet’ which also claimed that everybody had a unique metabolic system (although I didn’t agree with their specific diet choices).
    I was vegan, and feeling bad, and now I’m also just testing everything out, and hopefully I’ll find my perfect diet once!
    So what do you have for breakfast/luch/dinner/snack on an average day?

    Great website!
    Joren

    • What was your metabolic type? Mine was mixed protein type. Do you know your blood type? I am O- which is also a very typical carnivore. I was vegan for years and had such poor digestion from all the carbs, beans, raw veggies, etc. Switching to a diet that suits my blood and metabolic type was such a huge game changer for me!!

      Thanks for asking about my diet, I will gladly write up a post about it.
      Eggs, avocado, tomato and peppers fr breaky, grilled salmon salad for lunch with oil dressing, bison and sweet potato stew for din with baked brussel sprouts would be an example day!

      The biggest thing for me was taking wheat,dairy and beans out of my diet for the most part and cutting down on my fruit intake, paired with better quality fats and protein!

      • That sounds like a very fine example day, thanks for sharing!

        I’m also definitely a mixed type, though I’m still finding out whether I’m more of a protein mix type, or more of a carb mix type, or really just perfectly in the middle.
        My blood type is B+, what do you know about that bloodtype? Is it more typical carnivore too, or like not at all?

        Keep up the good work!
        Joren

  7. Sam, I loved this article! I’ve been enjoying your blog lots lately.

    After seeing a Naturopath, I’m en route to cutting out dairy to see if that’s the culprit behind my stomach ‘issues’ and have just added a happy plethora of supplements to my life (omega 3, probiotics, vitamin B, and iron).

    Please let me know if you have any other suggestions or dairy-free meals and alternatives to share 🙂

    • Ah thanks for the love!

      I’m glad to hear youre seeing a Naturopath! Cutting out dairy was huge for me. Not all dairy is bad, but most of the commercial dairy we get in non organic and almost all of it is pasteurized, which means its filled with antibiotics, growth hormones and has no enzymes or good probiotics left in it! I’m sure out west at a good local organic farmers market you could find some raw goat milk yogurt or cheese which would be a great option for when you heal up your digestion!

      Omegas, probiotics, B is great. I personally do not recommend taking iron supplements, but I do support eating organ meats and taking vegan iron from curry leaves if you do want to take a supplement.

      Apart from that, I would suggest digestive enzymes and peppermint oil! They really help with breaking down food and digestion! 🙂

      I replace dairy milk with homemade almond or coconut milk. I use chia pudding instead of yogurt and I LOVE cashew cheese once in a while!!

      • Totally! Starting off slow for now with eliminating dairy, but once it’s all cut from my diet she recommended at least 3 months before I try to introduce goat milk products. Do you have any fave vegan cheese brands?? Do you make the cashew cheese yourself?

        I’ve never heard of curry leaves as a source of iron – I’ll look into it further for sure. Unfortunately iron supplements are a must for me as a vegetarian who already struggles to keep a healthy-ish iron profile.

        How does the peppermint oil work? I’ve been taking apple cider vinegar before meals to get my digestive enzymes going.

        Hope all’s well!

  8. 6. Soak or sprout your beans, legumes and nuts before eating them.
    Can you explain further about this statement.

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