recommended approach
The food and meal lists in this report have been tailored to help Amanda 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.
| approach | average glucose (mg/dL) | average glucose (mmol/L) | selected |
|---|---|---|---|
| therapeutic ketosis | > 140 | > 7.8 | |
| diabetes management | 108 to 140 | 6.8 to 7.8 | |
| weight loss & blood sugar control | 100 to 108 | 5.4 to 6.0 | |
| weight loss | < 97 | < 5.4 | |
| most nutrient dense | < 97 | < 5.4 | |
| nutrient dense maintenance | < 97 | < 5.4 | |
| lean bulking | < 97 | < 5.4 | |
| athletic performance | < 97 | < 5.4 |
micronutrient profile
The chart below shows the micronutrients provided by Amanda’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Amanda with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.
Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.
nutrient ratios
The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.
nutrients to prioritise
Going forward, we want to prioritise the micronutrients that Amanda’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 48% | |
| Calcium | 55% | |
| Vitamin E | 56% | |
| Iron | 57% | |
| Folate | 81% | |
| Omega-3 | 83% | |
| Potassium | 87% | |
| Magnesium | 90% | |
| Thiamin (B1) | 91% | |
| Vitamin C | 91% | |
| Phosphorus | 106% | |
| Sodium | 111% | |
| Panto Acid (B5) | 113% |
optimal foods for you
The foods listed below will provide Amanda with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| lamb kidney | 6.3 | 1.12 | 52% |
| lamb liver | 5.5 | 1.68 | 48% |
| chicken liver | 5.3 | 1.72 | 50% |
| pork liver | 3.5 | 1.65 | 59% |
| beef liver | 3.2 | 1.75 | 60% |
| beef kidney | 2.8 | 1.57 | 52% |
| veal liver | 2.7 | 1.92 | 55% |
| 1.6 | 0.41 | 64% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 5.6 | 1.43 | 47% |
| mussel | 4.4 | 0.86 | 63% |
| mollusks conch | 4.7 | 1.3 | 54% |
| caviar | 5.4 | 2.64 | 33% |
| oysters | 4.2 | 1.02 | 59% |
| trout | 3.8 | 1.68 | 45% |
| crab | 2.9 | 0.83 | 71% |
| salmon | 3.2 | 1.56 | 52% |
| sturgeon | 3.0 | 1.35 | 49% |
| pollock | 2.7 | 1.11 | 69% |
| octopus | 3.0 | 1.64 | 71% |
| crayfish | 2.3 | 0.82 | 67% |
| lobster | 2.3 | 0.89 | 71% |
| anchovy | 2.9 | 2.1 | 44% |
| rockfish | 2.0 | 1.09 | 66% |
| flounder | 1.8 | 0.86 | 57% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 13.9 | 0.11 | 65% |
| chicory greens | 13.9 | 0.23 | 23% |
| coriander | 13.6 | 0.23 | 30% |
| spinach | 13.3 | 0.23 | 49% |
| parsley | 13.0 | 0.36 | 48% |
| beet greens | 12.9 | 0.22 | 35% |
| endive | 12.8 | 0.17 | 7% |
| mustard greens | 12.4 | 0.27 | 36% |
| chinese cabbage | 11.9 | 0.12 | 54% |
| arugula | 11.5 | 0.25 | 45% |
| chard | 11.0 | 0.19 | 51% |
| amaranth leaves | 10.9 | 0.21 | 86% |
| chives | 10.9 | 0.3 | 48% |
| turnip greens | 10.7 | 0.29 | 44% |
| lettuce | 10.6 | 0.15 | 50% |
| asparagus | 10.6 | 0.22 | 50% |
| escarole | 10.4 | 0.19 | 24% |
| seaweed (laver) | 10.1 | 0.35 | 80% |
| seaweed (wakame) | 9.9 | 0.45 | 79% |
| zucchini | 9.4 | 0.17 | 40% |
| okra | 9.2 | 0.22 | 50% |
| broccoli | 9.1 | 0.35 | 50% |
| seaweed (kelp) | 8.7 | 0.43 | 77% |
| cauliflower | 8.2 | 0.25 | 50% |
| summer squash | 8.0 | 0.19 | 45% |
| banana pepper | 7.8 | 0.27 | 36% |
| celery | 7.5 | 0.18 | 50% |
| radicchio | 7.6 | 0.23 | 68% |
| onions | 7.5 | 0.32 | 65% |
| yeast extract spread | 8.6 | 1.85 | 59% |
| pickles | 7.0 | 0.12 | 40% |
| cucumber | 7.0 | 0.12 | 40% |
| red peppers | 7.1 | 0.31 | 40% |
| alfalfa | 7.0 | 0.23 | 19% |
| sauerkraut | 6.8 | 0.19 | 39% |
| spirulina | 6.8 | 0.26 | 70% |
| kale | 6.7 | 0.28 | 60% |
| peas | 6.7 | 0.42 | 65% |
| jalapeno peppers | 6.3 | 0.27 | 37% |
| snap beans | 6.1 | 0.15 | 58% |
| cabbage | 6.0 | 0.23 | 55% |
| white mushroom | 5.8 | 0.22 | 65% |
| pumpkin | 5.5 | 0.2 | 76% |
| mung beans | 5.4 | 0.19 | 74% |
| radishes | 5.4 | 0.16 | 42% |
| collards | 5.5 | 0.33 | 37% |
| butternut squash | 5.5 | 0.45 | 75% |
| artichokes | 5.5 | 0.47 | 49% |
| brussel sprouts | 5.2 | 0.42 | 50% |
| pinto beans | 5.0 | 0.22 | 83% |
| portabella mushrooms | 4.9 | 0.29 | 55% |
| winter squash | 4.9 | 0.4 | 69% |
| rhubarb | 4.6 | 0.21 | 55% |
| turnips | 4.5 | 0.21 | 51% |
| red cabbage | 4.5 | 0.29 | 55% |
| shiitake mushroom | 4.2 | 0.39 | 58% |
| edamame | 4.8 | 1.21 | 41% |
| coconut water | 3.6 | 0.19 | 66% |
| eggplant | 3.6 | 0.25 | 34% |
| lemongrass | 4.0 | 0.99 | 93% |
| beets | 3.4 | 0.43 | 70% |
| wheat bran | 4.7 | 2.16 | 38% |
| mulberries | 3.0 | 0.43 | 74% |
| chayote | 2.9 | 0.24 | 40% |
| soybeans (sprouted) | 3.2 | 0.81 | 49% |
| strawberries | 2.5 | 0.32 | 49% |
| leeks | 2.6 | 0.61 | 83% |
| blackberries | 2.3 | 0.43 | 27% |
| celeriac | 2.2 | 0.42 | 72% |
| carrots | 2.2 | 0.41 | 64% |
| jerusalem-artichokes | 2.1 | 0.73 | 87% |
| cantaloupe | 1.8 | 0.34 | 70% |
| kiwifruit | 2.0 | 0.61 | 55% |
| boysenberries | 1.8 | 0.5 | 54% |
| turnips | 1.4 | 0.22 | 61% |
| oat bran | 3.0 | 2.46 | 65% |
macronutrients
The macronutrient split of Amanda’s diet is shown in the chart below.
protein
Amanda’s protein intake is 1.8g/kg LBM or 74g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum 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.
The table below shows how Amanda’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 16 |
| RDI/sedentary | ~11% | 0.8 | 32 |
| typical | ~16% | 1.2 | 49 |
| minimum nutrient optimiser | ~24% | 1.8 | 55 |
| Amanda | 24% | 1.83 | 74 |
macro targets
While Amanda’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.
| macros | lower limit | upper limit |
|---|---|---|
| protein (g) | 55 | 170 |
| fat (g) | 15 | 80 |
| carbs (g) | 0 | 85 |
| energy (calories) | 1300 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
daily nutrient score
The chart below shows a comparison of the nutrient density of Amanda’s food log based on the harder to find 50% of the essential nutrients. Amanda’s most nutrient dense day is January 31 2020 while her least nutrient-dense day is January 29 2020.
best and worst days
Amanda’s food diary for the best and worst days are shown below for comparison. Amanda should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.
Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.
Best Day
| food name | energy (kcal) |
|---|---|
| Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating | 104 |
| Brussels Sprouts, Cooked from Fresh | 26 |
| Carrots, Cooked From Fresh | 6 |
| Brie Cheese | 100 |
| Prosciutto | 69 |
| Almonds, Raw | 81 |
| Eggs, Cooked | 155 |
| Olive Oil | 80 |
| Milk, Whole | 208 |
| Espresso, without Flavored Syrup | 8 |
| Orange, Fresh | 39 |
| Potatoes, Pan Fried | 50 |
| Fish Oil, Cod Liver | 14 |
| Beef Liver | 54 |
| White Rice, Cooked in Salted Water | 104 |
| Spinach, Cooked from Fresh | 5 |
| Bone Broth | 7 |
| Radicchio, Raw | 5 |
| Parmesan Cheese, Fresh, Hard | 8 |
| Red Wine, Other Types | 125 |
| Onion, White, Yellow or Red, Cooked | 23 |
| Apple, Fresh, With Skin | 9 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Milk, Whole | 277 |
| Espresso, without Flavored Syrup | 8 |
| Lioni, Burrata Cheese | 150 |
| Prosciutto | 142 |
| Oat Bran, Dry | 81 |
| Banana, Fresh | 67 |
| Butter, Unsalted | 43 |
| Pork chops, loin, fresh, visible fat eaten | 176 |
| Kale, Cooked from Fresh | 36 |
| Sweet Potato, Boiled | 61 |
| Ricotta Cheese, Whole Milk | 15 |
| Olive Oil | 119 |
| Garlic, Cooked | 1 |
| Red Wine, Other Types | 500 |
diet log analysis
How much protein will maximise satiety?
How much fat will maximise satiety?
Should you eat more or less carbs?
How many net carbs will maximise satiety?
How much fiber will maximise satiety?
What macros contribute the most to you overeating?
How much sugar should you eat to lose weight?
Which days of the week are best/worst for you?
Does water consumption improve weight management?
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
optimized recipes for you
optimized recipes for weight loss
The meals listed below will provide more of the nutrients Amanda is not getting in large quantities while also helping with her goal of fat loss.
- optimised electrolyte mix
- lean burgers, spinach & mushrooms
- chicken liver mushroom pate
- lemon vegetables
- broccoli soup
- potassium caramel salted coffee
- cod, veggies & pickles
- roo burgers, asparagus, avo & cucumber
- broccoli, egg white, mackerel, oysters & sauerkraut
- Hulk green smoothie
- cruciferous juice
- cauliflower & spinach soup
- roast turmeric cauliflower
- halibut with mixed salad & seeds
- sautéed spinach with bacon
- arugula salad
- cauliflower soup
- zucchini & carrot fritters
- baked kale chips
- sautéed spinach & mushrooms
- quinoa stuffed peppers
- mango & zucchini lettuce wraps
- salmon, broccoli & vege
- green juice
- salmon, chicory, sauerkraut & greens
- arugula, chicory, sauerkraut & prosciutto
- Rhonda Patrick Smoothie 1
- salmon, asparagus, spinach & mushroom
- salmon & salad bowl
- quick mackerel salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances