recommended approach
The food and meal lists in this report have been tailored to help LL get more of the nutrients that he is not currently getting a lot of while also helping him to meet his 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 LL’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide LL with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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 LL’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Copper | 0% | |
| Iron | 0% | |
| Magnesium | 0% | |
| Manganese | 0% | |
| Phosphorus | 0% | |
| Selenium | 0% | |
| Zinc | 0% | |
| Vitamin D | 4% | |
| Vitamin C | 18% | |
| Potassium | 27% | |
| Calcium | 28% | |
| Folate | 28% | |
| Thiamin (B1) | 28% |
optimal foods for you
The foods listed below will provide LL with the nutrients that he is currently not getting in large amounts while also aligning with his 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 |
|---|---|---|---|
| chicken liver | 4.0 | 1.72 | 50% |
| turkey liver | 3.6 | 1.89 | 47% |
| lamb kidney | 3.1 | 1.12 | 52% |
| pork liver | 2.5 | 1.65 | 59% |
| beef kidney | 2.1 | 1.57 | 52% |
| pork chops | 2.1 | 1.74 | 54% |
| beef liver | 1.9 | 1.75 | 60% |
| lamb liver | 1.8 | 1.68 | 48% |
| egg white | 1.2 | 0.52 | 74% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mussel | 3.6 | 0.86 | 63% |
| fish roe | 3.6 | 1.43 | 47% |
| halibut | 3.4 | 1.11 | 66% |
| rockfish | 2.8 | 1.09 | 66% |
| salmon | 2.6 | 1.56 | 52% |
| crayfish | 2.2 | 0.82 | 67% |
| flounder | 2.2 | 0.86 | 57% |
| crab | 2.0 | 0.83 | 71% |
| whiting | 2.0 | 1.16 | 66% |
| mollusks conch | 2.0 | 1.3 | 54% |
| white fish | 1.9 | 1.08 | 70% |
| trout | 2.1 | 1.68 | 45% |
| pollock | 1.8 | 1.11 | 69% |
| cod | 2.5 | 2.9 | 71% |
| haddock | 1.7 | 1.16 | 71% |
| perch | 1.6 | 0.96 | 62% |
| sturgeon | 1.7 | 1.35 | 49% |
| octopus | 1.6 | 1.64 | 71% |
| clam | 1.5 | 1.42 | 73% |
| mackerel | 2.1 | 3.05 | 14% |
| lobster | 1.2 | 0.89 | 71% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| asparagus | 7.5 | 0.22 | 50% |
| watercress | 6.9 | 0.11 | 65% |
| spinach | 6.1 | 0.23 | 49% |
| chinese cabbage | 5.9 | 0.12 | 54% |
| amaranth leaves | 5.8 | 0.21 | 86% |
| parsley | 5.9 | 0.36 | 48% |
| lettuce | 5.7 | 0.15 | 50% |
| chives | 5.7 | 0.3 | 48% |
| white mushroom | 5.6 | 0.22 | 65% |
| endive | 5.6 | 0.17 | 7% |
| yeast extract spread | 6.2 | 1.85 | 59% |
| coriander | 5.5 | 0.23 | 30% |
| seaweed (laver) | 5.5 | 0.35 | 80% |
| cauliflower | 5.3 | 0.25 | 50% |
| okra | 5.1 | 0.22 | 50% |
| chicory greens | 5.1 | 0.23 | 23% |
| portabella mushrooms | 5.0 | 0.29 | 55% |
| banana pepper | 5.0 | 0.27 | 36% |
| broccoli | 4.9 | 0.35 | 50% |
| beet greens | 4.7 | 0.22 | 35% |
| escarole | 4.6 | 0.19 | 24% |
| mustard greens | 4.4 | 0.27 | 36% |
| arugula | 4.2 | 0.25 | 45% |
| cabbage | 4.2 | 0.23 | 55% |
| zucchini | 4.1 | 0.17 | 40% |
| red peppers | 4.1 | 0.31 | 40% |
| chard | 4.0 | 0.19 | 51% |
| brussel sprouts | 3.9 | 0.42 | 50% |
| celery | 3.7 | 0.18 | 50% |
| onions | 3.7 | 0.32 | 65% |
| summer squash | 3.6 | 0.19 | 45% |
| wheat bran | 4.4 | 2.16 | 38% |
| radicchio | 3.6 | 0.23 | 68% |
| radishes | 3.4 | 0.16 | 42% |
| turnip greens | 3.3 | 0.29 | 44% |
| red cabbage | 3.1 | 0.29 | 55% |
| sauerkraut | 3.0 | 0.19 | 39% |
| shiitake mushroom | 3.0 | 0.39 | 58% |
| pickles | 2.9 | 0.12 | 40% |
| cucumber | 2.9 | 0.12 | 40% |
| kale | 2.9 | 0.28 | 60% |
| peas | 2.9 | 0.42 | 65% |
| mung beans | 2.8 | 0.19 | 74% |
| beets | 2.7 | 0.43 | 70% |
| alfalfa | 2.4 | 0.23 | 19% |
| artichokes | 2.4 | 0.47 | 49% |
| snap beans | 2.3 | 0.15 | 58% |
| spirulina | 2.2 | 0.26 | 70% |
| pinto beans | 2.2 | 0.22 | 83% |
| eggplant | 2.1 | 0.25 | 34% |
| rhubarb | 1.9 | 0.21 | 55% |
| cantaloupe | 1.9 | 0.34 | 70% |
| strawberries | 1.9 | 0.32 | 49% |
| butternut squash | 1.9 | 0.45 | 75% |
| pumpkin | 1.8 | 0.2 | 76% |
| coconut water | 1.7 | 0.19 | 66% |
| lemongrass | 2.1 | 0.99 | 93% |
| seaweed (wakame) | 1.8 | 0.45 | 79% |
| turnips | 1.6 | 0.21 | 51% |
| edamame | 1.9 | 1.21 | 41% |
| oat bran | 2.4 | 2.46 | 65% |
| chayote | 1.4 | 0.24 | 40% |
| jalapeno peppers | 1.3 | 0.27 | 37% |
| winter squash | 1.3 | 0.4 | 69% |
| seaweed (kelp) | 1.3 | 0.43 | 77% |
| soybeans (sprouted) | 1.3 | 0.81 | 49% |
| carrots | 1.1 | 0.41 | 64% |
| turnips | 1.0 | 0.22 | 61% |
macronutrients
The macronutrient split of LL’s diet is shown in the chart below.
macro targets
While LL’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) | 130 | 240 |
| fat (g) | 30 | 75 |
| carbs (g) | 0 | 135 |
| energy (calories) | 1700 |
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 LL’s food log based on the harder to find 50% of the essential nutrients. LL’s most nutrient dense day is December 23 2018 while his least nutrient-dense day is December 26 2018.
best and worst days
LL’s food diary for the best and worst days are shown below for comparison. LL 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) |
|---|---|
| Coffee, Prepared From Grounds | 2 |
| Quest Bar, Protein Bar, Chocolate Brownie | 190 |
| Almonds, Dry Roasted, Salted | 8 |
| Green Peas, Cooked from Frozen | 125 |
| Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating | 211 |
| Spinach, Cooked from Fresh | 21 |
| Avocado, Black Skin, California Type | 227 |
| goat cheese cheddar Sensations | 162 |
| Lindt Excellence, Dark Chocolate Sea Salt | 106 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Kinnikinnick, K-toos, Sandwich Creme Cookies, Vanilla | 50 |
| goat cheese cheddar Sensations | 160 |
| Lindt Hazelnut Fondu bar | 200 |
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 LL is not getting in large quantities while also helping with his goal of fat loss.
- chicken liver mushroom pate
- quick fish salad with mussels
- lemon vegetables
- potassium caramel salted coffee
- halibut with mixed salad & seeds
- salmon & salad bowl
- roast turmeric cauliflower
- cod, veggies & pickles
- cruciferous juice
- optimised electrolyte mix
- lean burgers, spinach & mushrooms
- sautéed spinach with bacon
- cauliflower & spinach soup
- baked kale chips
- tuna, salad & sprouts
- green juice
- mango & zucchini lettuce wraps
- quinoa stuffed peppers
- green breakfast salad
- quick tuna salad
- arugula salad
- Ahi tuna & asparagus
- broccoli, egg whites, mackerel, mussels
- eggs in a vege nest with ham
- chicken breast, mushrooms, broccoli, spinach, asparagus
- pan fried fish, olive & tomato salad (lean)
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- sautéed spinach & mushrooms
- salmon, broccoli & vege
- arugula, chicory, sauerkraut & prosciutto
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances