recommended approach
The food and meal lists in this report have been tailored to help Karen 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.
| 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 Karen’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Karen 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 Karen’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: hypothyroidism, insomnia, low testosterone.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 40% | |
| Iron | 72% | |
| Potassium | 73% | |
| Magnesium | 83% | |
| Sodium | 83% | |
| Phosphorus | 91% | |
| Copper | 92% | |
| Manganese | 113% | |
| Zinc | 113% | |
| Thiamin (B1) | 126% | |
| Folate | 133% | |
| Valine | 160% | |
| Leucine | 161% |
optimal foods for you
The foods listed below will provide Karen with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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 | 4.4 | 1.72 | 50% |
| lamb kidney | 3.9 | 1.12 | 52% |
| beef tripe | 3.9 | 1.03 | 55% |
| lamb liver | 3.6 | 1.68 | 48% |
| pork (lean) | 2.6 | 2.09 | 44% |
| pork chops | 3.5 | 1.74 | 54% |
| ham | 0.1 | 1.49 | 29% |
| veal liver | 3.5 | 1.92 | 55% |
| porterhouse steak (fat trimmed) | 2.4 | 1.45 | 50% |
| beef liver | 3.8 | 1.75 | 60% |
| leg ham | 3.2 | 1.65 | 56% |
| pork shoulder | 3.2 | 1.62 | 56% |
| chicken breast | 3.5 | 1.48 | 60% |
| turkey liver | 2.2 | 1.89 | 47% |
| lamb sweetbread | 1.4 | 1.44 | 43% |
| roast pork | 1.5 | 1.99 | 41% |
| cream cheese (low fat) | 4.9 | 1.05 | 76% |
| whole egg | -0.4 | 1.43 | 30% |
| pork liver | 3.3 | 1.65 | 59% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 2.9 | 1.43 | 47% |
| crayfish | 4.7 | 0.82 | 67% |
| pollock | 5.1 | 1.11 | 69% |
| caviar | 1.9 | 2.64 | 33% |
| crab | 4.6 | 0.83 | 71% |
| mollusks conch | 2.8 | 1.3 | 54% |
| salmon | 2.7 | 1.56 | 52% |
| flounder | 2.7 | 0.86 | 57% |
| halibut | 4.0 | 1.11 | 66% |
| sturgeon | 2.1 | 1.35 | 49% |
| mussel | 3.3 | 0.86 | 63% |
| whiting | 3.9 | 1.16 | 66% |
| rockfish | 3.8 | 1.09 | 66% |
| haddock | 4.3 | 1.16 | 71% |
| anchovy | 1.8 | 2.1 | 44% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 8.6 | 0.17 | 7% |
| spinach | 11.9 | 0.23 | 49% |
| chicory greens | 7.9 | 0.23 | 23% |
| watercress | 12.7 | 0.11 | 65% |
| coriander | 8.3 | 0.23 | 30% |
| alfalfa | 6.9 | 0.23 | 19% |
| escarole | 6.6 | 0.19 | 24% |
| turnip greens | 9.0 | 0.29 | 44% |
| beet greens | 7.4 | 0.22 | 35% |
| arugula | 8.5 | 0.25 | 45% |
| chinese cabbage | 9.4 | 0.12 | 54% |
| chives | 8.3 | 0.3 | 48% |
| lettuce | 8.3 | 0.15 | 50% |
| mustard greens | 6.8 | 0.27 | 36% |
| parsley | 8.2 | 0.36 | 48% |
| okra | 8.2 | 0.22 | 50% |
| asparagus | 7.8 | 0.22 | 50% |
| chard | 6.9 | 0.19 | 51% |
| zucchini | 5.5 | 0.17 | 40% |
| banana pepper | 4.6 | 0.27 | 36% |
| pickles | 4.8 | 0.12 | 40% |
| cucumber | 4.8 | 0.12 | 40% |
| spirulina | 8.1 | 0.26 | 70% |
| yeast extract spread | 7.8 | 1.85 | 59% |
| seaweed (laver) | 9.1 | 0.35 | 80% |
| cauliflower | 5.4 | 0.25 | 50% |
| amaranth leaves | 9.6 | 0.21 | 86% |
| artichokes | 5.2 | 0.47 | 49% |
| summer squash | 4.5 | 0.19 | 45% |
| broccoli | 4.7 | 0.35 | 50% |
| portabella mushrooms | 5.0 | 0.29 | 55% |
| collards | 2.9 | 0.33 | 37% |
| celery | 4.2 | 0.18 | 50% |
| sauerkraut | 2.8 | 0.19 | 39% |
| radishes | 3.3 | 0.16 | 42% |
| rhubarb | 4.7 | 0.21 | 55% |
| tofu | 2.6 | 0.83 | 34% |
| blackberries | 1.4 | 0.43 | 27% |
| eggplant | 2.1 | 0.25 | 34% |
| white mushroom | 5.6 | 0.22 | 65% |
| wheat bran | 3.8 | 2.16 | 38% |
| brussel sprouts | 3.8 | 0.42 | 50% |
| soybeans (sprouted) | 3.9 | 0.81 | 49% |
| edamame | 2.9 | 1.21 | 41% |
| cabbage | 3.7 | 0.23 | 55% |
| olives | -1.7 | 1.45 | 3% |
| raspberries | 0.8 | 0.52 | 30% |
| snap beans | 3.9 | 0.15 | 58% |
| onions | 4.6 | 0.32 | 65% |
| kale | 3.9 | 0.28 | 60% |
| jalapeno peppers | 0.9 | 0.27 | 37% |
| peas | 4.2 | 0.42 | 65% |
| turnips | 2.3 | 0.21 | 51% |
| chayote | 1.0 | 0.24 | 40% |
| seaweed (wakame) | 5.8 | 0.45 | 79% |
| red peppers | 1.0 | 0.31 | 40% |
| red cabbage | 2.7 | 0.29 | 55% |
| mung beans | 4.7 | 0.19 | 74% |
| radicchio | 3.7 | 0.23 | 68% |
| corn bran | -1.4 | 2.24 | 12% |
| avocado | -2.6 | 1.6 | 8% |
| coconut water | 3.1 | 0.19 | 66% |
| shiitake mushroom | 2.3 | 0.39 | 58% |
| natto | 1.3 | 2.11 | 39% |
macronutrients
The macronutrient split of Karen’s diet is shown in the chart below.
macro targets
While Karen’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) | 80 | 175 |
| fat (g) | 20 | 80 |
| carbs (g) | 0 | 55 |
| energy (calories) | 1250 |
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 Karen’s food log based on the harder to find 50% of the essential nutrients. Karen’s most nutrient dense day is February 12 2019 while her least nutrient-dense day is March 13 2019.
best and worst days
Karen’s food diary for the best and worst days are shown below for comparison. Karen 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 & blood sugar control
The meals listed below will provide more of the nutrients Karen is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- optimised electrolyte mix
- chicken liver mushroom pate
- lemon vegetables
- potassium caramel salted coffee
- Hulk green smoothie
- cod, veggies & pickles
- sautéed spinach with bacon
- quick fish salad with mussels
- medium fat spinach omelette
- lean burgers, spinach & mushrooms
- cauliflower & spinach soup
- salmon & salad bowl
- chicken breast, mushrooms, broccoli, spinach, asparagus
- turkey & spinach egg white omelette
- spinach, cottage cheese & protein sludge
- pork loin in green salsa with cauliflower
- Ketogains protein pudding
- Popeye bowl
- eggs in a vege nest with ham
- sautéed spinach with bacon & egg
- low fat spinach muffins
- baked kale chips
- mushroom & asparagus egg white omelette with greens & ham
- egg white omelette
- arugula, chicory, sauerkraut & prosciutto
- broccoli, egg whites, mackerel, mussels
- garlic & chilli prawns
- cruciferous juice
- broccoli soup
- PSMF green smoothie
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances