The food and meal lists in this report have been tailored to help Devon 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 |
The chart below shows the micronutrients provided by Devon’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Devon 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.
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.
Going forward, we want to prioritise the micronutrients that Devon’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: depression, fatigue, inflammation, low testosterone.
nutrient | % DRI | prioritize |
---|---|---|
Calcium | 79% | |
Vitamin D | 91% | |
Omega-3 | 127% | |
Vitamin E | 127% | |
Phosphorus | 156% | |
Magnesium | 157% | |
Potassium | 174% | |
Sodium | 185% | |
Manganese | 207% | |
Thiamin (B1) | 221% | |
Zinc | 222% | |
Folate | 262% | |
Leucine | 281% |
The foods listed below will provide Devon 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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
veal liver | 4.1 | 1.92 | 55% |
chicken liver | 3.6 | 1.72 | 50% |
beef tripe | 3.2 | 1.03 | 55% |
lamb liver | 3.4 | 1.68 | 48% |
pork liver | 3.3 | 1.65 | 59% |
beef liver | 3.1 | 1.75 | 60% |
cream cheese (low fat) | 2.7 | 1.05 | 76% |
lamb kidney | 2.6 | 1.12 | 52% |
turkey liver | 2.7 | 1.89 | 47% |
pork chops | 2.5 | 1.74 | 54% |
lean pastrami | 2.0 | 0.95 | 72% |
beef kidney | 2.1 | 1.57 | 52% |
1.3 | 0.41 | 64% | |
beef roast | 1.7 | 1.78 | 48% |
pork shoulder | 1.7 | 1.62 | 56% |
mozzarella (non fat) | 1.5 | 1.41 | 55% |
leg ham | 1.6 | 1.65 | 56% |
ground beef (lean) | 1.4 | 1.44 | 60% |
porterhouse steak (fat trimmed) | 1.4 | 1.45 | 50% |
veal | 1.4 | 1.51 | 65% |
bison | 1.4 | 1.71 | 53% |
beef heart | 1.4 | 1.79 | 52% |
lamb lungs | 1.0 | 0.95 | 58% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
fish roe | 5.5 | 1.43 | 47% |
crab | 4.1 | 0.83 | 71% |
crayfish | 3.0 | 0.82 | 67% |
lobster | 2.8 | 0.89 | 71% |
mollusks conch | 3.0 | 1.3 | 54% |
white fish | 2.6 | 1.08 | 70% |
trout | 2.7 | 1.68 | 45% |
oysters | 2.4 | 1.02 | 59% |
halibut | 2.3 | 1.11 | 66% |
salmon | 2.5 | 1.56 | 52% |
mussel | 2.0 | 0.86 | 63% |
shrimp | 2.2 | 1.19 | 69% |
flounder | 1.9 | 0.86 | 57% |
sturgeon | 2.1 | 1.35 | 49% |
rockfish | 1.8 | 1.09 | 66% |
orange roughy | 1.4 | 1.05 | 70% |
perch | 1.3 | 0.96 | 62% |
whiting | 1.4 | 1.16 | 66% |
pollock | 1.2 | 1.11 | 69% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
spinach | 9.6 | 0.23 | 49% |
watercress | 8.6 | 0.11 | 65% |
endive | 7.3 | 0.17 | 7% |
seaweed (laver) | 7.3 | 0.35 | 80% |
asparagus | 6.8 | 0.22 | 50% |
turnip greens | 6.6 | 0.29 | 44% |
coriander | 6.6 | 0.23 | 30% |
chicory greens | 6.3 | 0.23 | 23% |
amaranth leaves | 6.1 | 0.21 | 86% |
beet greens | 5.9 | 0.22 | 35% |
okra | 5.8 | 0.22 | 50% |
escarole | 5.4 | 0.19 | 24% |
parsley | 5.3 | 0.36 | 48% |
arugula | 5.2 | 0.25 | 45% |
chinese cabbage | 5.1 | 0.12 | 54% |
lettuce | 4.8 | 0.15 | 50% |
chard | 4.6 | 0.19 | 51% |
mustard greens | 4.6 | 0.27 | 36% |
alfalfa | 4.5 | 0.23 | 19% |
spirulina | 4.5 | 0.26 | 70% |
seaweed (wakame) | 4.6 | 0.45 | 79% |
chives | 4.2 | 0.3 | 48% |
seaweed (kelp) | 4.0 | 0.43 | 77% |
broccoli | 4.0 | 0.35 | 50% |
radicchio | 3.7 | 0.23 | 68% |
yeast extract spread | 3.8 | 1.85 | 59% |
onions | 2.9 | 0.32 | 65% |
collards | 2.6 | 0.33 | 37% |
banana pepper | 2.5 | 0.27 | 36% |
mung beans | 2.4 | 0.19 | 74% |
kale | 2.5 | 0.28 | 60% |
celery | 2.3 | 0.18 | 50% |
cucumber | 2.2 | 0.12 | 40% |
pickles | 2.2 | 0.12 | 40% |
red peppers | 2.1 | 0.31 | 40% |
zucchini | 2.0 | 0.17 | 40% |
brussel sprouts | 2.1 | 0.42 | 50% |
rhubarb | 1.8 | 0.21 | 55% |
cauliflower | 1.8 | 0.25 | 50% |
pinto beans | 1.7 | 0.22 | 83% |
edamame | 2.1 | 1.21 | 41% |
peas | 1.7 | 0.42 | 65% |
lemongrass | 1.9 | 0.99 | 93% |
cabbage | 1.5 | 0.23 | 55% |
white mushroom | 1.4 | 0.22 | 65% |
boysenberries | 1.5 | 0.5 | 54% |
blackberries | 1.4 | 0.43 | 27% |
artichokes | 1.4 | 0.47 | 49% |
snap beans | 1.3 | 0.15 | 58% |
soybeans (sprouted) | 1.5 | 0.81 | 49% |
pumpkin | 1.2 | 0.2 | 76% |
summer squash | 1.2 | 0.19 | 45% |
wheat bran | 2.0 | 2.16 | 38% |
tofu | 1.3 | 0.83 | 34% |
butternut squash | 1.0 | 0.45 | 75% |
cowpeas | 1.2 | 1.16 | 68% |
portabella mushrooms | 0.7 | 0.29 | 55% |
The macronutrient split of Devon’s diet is shown in the chart below.
Devon’s protein intake is 2.3g/kg LBM or 162g/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 Devon’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
scenario | % calories | g/kg LBM | for you (g/day) |
---|---|---|---|
minimum (starvation) | ~6% | 0.4 | 28 |
RDI/sedentary | ~11% | 0.8 | 56 |
typical | ~16% | 1.2 | 83 |
minimum nutrient optimiser | ~24% | 1.8 | 95 |
Devon | 44% | 2.32 | 162 |
While Devon’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) | 95 | 230 |
fat (g) | 30 | 90 |
carbs (g) | 0 | 145 |
energy (calories) | 1750 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
The chart below shows a comparison of the nutrient density of Devon’s food log based on the harder to find 50% of the essential nutrients. Devon’s most nutrient dense day is January 03 2019 while his least nutrient-dense day is January 04 2019.
Devon’s food diary for the best and worst days are shown below for comparison. Devon 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) |
---|---|
Breakfast 1 | 569 |
lunch 1 | 374 |
Dinner 1 | 439 |
RP smoothie | 464 |
Worst Day
food name | energy (kcal) |
---|---|
protein coffee | 110 |
lunch 1 | 362 |
Blueberries, Frozen, Unsweetened | 12 |
Beverly International, UMP, Ultimate Muscle Protein, Vanilla | 120 |
Fage, Total 2% Greek Yogurt, Plain | 46 |
Coconut, Dried, Shredded or Flaked, Unsweetened | 66 |
Coconut Milk, Plain or Original, Fortified, Unsweetened | 8 |
RP smoothie | 232 |
Flax Seeds, Not Fortified | 37 |
Walnuts | 96 |
Bonafide Provisions, Organic Bone Broth, Beef | 120 |
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)
The meals listed below will provide more of the nutrients Devon is not getting in large quantities while also helping with his goal of fat loss.
NOTE: these recipes are not optimized for your allergies/intolerances