Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Leah get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss with a low insulin load diet and being paleo.

approach average glucose (mg/dL) average glucose (mmol/L) selected
well formulated ketogenic diet > 140 > 7.8
diabetes and nutritional ketosis 108 to 140 6.8 to 7.8
weight loss (insulin resistant) 100 to 108 5.4 to 6.0
weight loss (insulin sensitive) < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
bodybuilding < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Leah’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

nutrient ratios

The graphs below show the key nutrient ratios in your diet. Rather than emphasising nutrients based on your nutrient ratios, the Nutrient Optimiser uses the nutrient ratios as a safety check to make sure that you’re not being recommended any food that will push micronutrient imbalances and to maximise the benefit of your diet. Get more info in this article.

Omega-6 : Omega-3
11.2
Zinc : Copper
16.8
Potassium : Sodium
1.4
Calcium : Magnesium
2.5
Iron : Copper
12.5
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Leah’s diet is not providing in large quantities. The table below shows the nutrients that Leah is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Vitamin D 36%
Manganese 40%
Sodium 47%
Iron 48%
Calcium 62%
Magnesium 68%
Potassium 71%
Copper 86%
Folate 96%
Phosphorus 99%
Thiamin (B1) 99%
Panto Acid (B5) 106%
Omega-3 107%

optimal foods for you

The foods listed below will provide Leah with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss (insulin resistant). The foods are ranked in descending order of priority (from the top of the page to the bottom).

food name nutrient density energy density insulin load
endive 10.3 0.17 7%
chicory greens 10.7 0.23 23%
coriander 10.4 0.23 30%
escarole 8.9 0.19 24%
alfalfa 6.9 0.23 19%
zucchini 9.2 0.17 40%
spinach 9.9 0.23 49%
beet greens 8.1 0.22 35%
arugula 8.6 0.25 45%
asparagus 8.5 0.22 50%
chives 8.2 0.30 48%
summer squash 7.7 0.19 45%
watercress 9.7 0.11 65%
lettuce 7.9 0.15 50%
parsley 7.6 0.36 48%
okra 7.4 0.22 50%
chard 7.4 0.19 51%
cauliflower 7.3 0.25 50%
yeast extract spread 9.4 1.85 59%
mustard greens 5.7 0.27 36%
portabella mushrooms 7.7 0.29 55%
cucumber 5.8 0.12 40%
pickles 5.8 0.12 40%
banana pepper 5.3 0.27 36%
celery 6.6 0.18 50%
eggplant 4.9 0.25 35%
chinese cabbage 6.9 0.12 54%
broccoli 6.7 0.35 50%
seaweed (wakame) 9.9 0.45 79%
lamb liver 7.2 1.68 48%
jalapeno peppers 4.8 0.27 37%
radishes 5.3 0.16 43%
sauerkraut 4.8 0.19 39%
turnip greens 5.4 0.29 44%
chayote 5.0 0.24 41%
white mushroom 7.7 0.22 65%
radicchio 7.9 0.23 68%
edamame 5.4 1.21 41%
seaweed (laver) 9.1 0.35 80%
artichokes 5.7 0.47 49%
caviar 5.2 2.64 33%
mackerel 3.2 3.05 14%
shiitake mushroom 6.0 0.39 58%
snap beans 5.8 0.15 58%
blackberries 2.4 0.43 27%
spirulina 7.1 0.26 70%
amaranth leaves 8.7 0.21 86%
avocado 0.8 1.60 8%
red peppers 3.5 0.31 40%
brussel sprouts 4.4 0.42 50%
trout 4.6 1.68 45%
cabbage 4.6 0.23 55%
lamb brains 2.3 1.54 27%
soybeans (sprouted) 4.3 0.81 49%
collards 2.5 0.33 37%
lamb kidney 4.6 1.12 52%
fish roe 4.2 1.43 47%
beef brains 1.4 1.51 22%
turnips 3.7 0.21 51%
turkey liver 4.3 1.89 47%
raspberries 1.4 0.52 30%
mussel 5.3 0.86 63%
mung beans 6.0 0.19 74%
red cabbage 3.9 0.29 55%
sturgeon 4.0 1.35 49%
salmon 4.3 1.56 52%
peas 4.7 0.42 65%
chicken liver 3.9 1.72 50%
lobster 5.7 0.89 71%
veal liver 4.7 1.92 55%
sweetbread 0.6 3.18 12%
beef liver 4.9 1.75 60%
kale 3.9 0.28 60%
onions 4.4 0.32 65%
sardine 2.6 2.08 38%
seaweed (kelp) 5.8 0.43 77%
egg yolk 0.7 2.75 18%
oysters 3.9 1.02 59%
whole egg 1.0 1.43 30%
rhubarb 2.9 0.21 55%
beef kidney 3.4 1.57 52%
herring 1.9 2.17 36%
mollusks conch 3.3 1.30 54%
olives -2.4 1.45 3%
coconut water 3.7 0.19 66%
flounder 3.2 0.86 57%
crab 4.7 0.83 71%
strawberries 1.7 0.32 49%
anchovy 2.5 2.10 44%
flax seed 1.2 5.34 12%
beets 4.2 0.43 70%
crayfish 3.9 0.82 67%
carambola 2.2 0.31 56%
pinto beans 5.2 0.22 83%
rockfish 3.9 1.09 66%
coconut milk -1.7 2.30 9%
fish liver -0.3 4.24 9%
sunflower seeds 1.2 5.46 15%
winter squash 3.6 0.40 69%
pumpkin 4.1 0.20 76%

macronutrients

The macronutrient split of Leah’s diet is shown in the chart below.

protein

Leah’s protein intake is 2.05g/kg LBM or 108g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

The table below shows how Leah’s current protein intake compares to these accepted protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 21
RDI/sedentary 11% 0.8 42
typical 16% 1.2 63
strength athlete 24% 1.8 95
maximum 35% 2.7 186
Leah 23% 2.05 108

macro targets

Based on Leah’s current body fat she could theoretically run at an energy deficit of 810 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 0.73 kg (1.62 lbs) per week or an energy intake of less than 844 calories per day.

This would represent a 49% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1406 calories per day. Leah should target a minimum protein intake of 95 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Leah should consume at least 95g of protein per day.

Leah’s fat intake should range between 21 and 102g/day.

Leah’s maximum recommended carbohydrate intake is 99g per day given her goal of weight loss (insulin resistant).

The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 95 186
fat (g) 21 102
carbs (g) 0 99
energy (calories) 844 1406

Leah’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure she is on the right track.

net carbs, insulin load, insulinogenic calories

Leah’s food diary indicates she is eating 1939 calories per day with an insulin load of 76g/day and with 16% insulinogenic calories. Her basal metabolic rate (BMR) is 1654 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Leah’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average Optimiser 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Leah 16% 76 16

daily nutrient score

The chart below shows a comparison of the nutrient density of Leah’s food log based on the harder to find 50% of the essential nutrients. Leah’s most nutrient dense day is May 09 2017 while her least nutrient-dense day is April 27 2017.

best and worst days

Leah’s food diary for the best and worst days are shown below for comparison. Leah should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Best Day

food name energy (kcal)
Raw Egg 233
Spinach, Raw 207
Sunflower Seeds, Raw 117
Butter, Salted 215
Beef, Mince, Fried in Olive Oil 462
Pork chops, loin, fresh, visible fat eaten 378
Kale, Cooked from Fresh 14
Almonds, Raw 14
Dark Chocolate Bar, 70%-85% Cacao 49
Bacon, Pork 75

Worst Day

food name energy (kcal)
Raw Egg 155
Butter, Salted 143
MCT Oil 83
Bolognese Sauce, Beef Mince, Onions, Homemade 312
Sour Cream 28
Pork Chops, Blade, Visible Fat Eaten 552
Avocados, Raw, All Commercial Varieties 80
Olive Oil 119
Green Olives 13
Primal Kind 1256

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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