recommended approach
The food and meal lists in this report have been tailored to help Victoria get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management 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 Victoria’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Victoria 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 Victoria’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: fatigue, female infertility.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 34% | |
| Vitamin D | 55% | |
| Vitamin E | 55% | |
| Iron | 72% | |
| Folate | 74% | |
| Sodium | 90% | |
| Thiamin (B1) | 92% | |
| Vitamin C | 100% | |
| Potassium | 101% | |
| Magnesium | 102% | |
| Manganese | 125% | |
| Vitamin B6 | 145% | |
| Phosphorus | 147% |
optimal foods for you
The foods listed below will provide Victoria with the nutrients that she is currently not getting in large amounts while also aligning with her goal of therapeutic ketosis . 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 |
|---|---|---|---|
| butter | -3.1 | 7.18 | 2% |
| cream | -2.7 | 3.4 | 6% |
| lamb | -2.0 | 6.39 | 4% |
| liver sausage | -0.7 | 3.31 | 12% |
| bologna | -2.5 | 3.1 | 11% |
| sweetbread | -2.2 | 3.18 | 12% |
| bacon | -2.6 | 4.17 | 11% |
| sour cream | -2.6 | 1.98 | 13% |
| cream cheese | -2.8 | 3.5 | 11% |
| blood sausage | -2.3 | 3.79 | 14% |
| pepperoni | -2.4 | 5.04 | 13% |
| liverwurst | -1.2 | 3.26 | 16% |
| liver pate | -1.5 | 3.19 | 16% |
| knackwurst | -2.2 | 3.07 | 16% |
| egg yolk | -0.7 | 2.75 | 18% |
| kielbasa | -2.5 | 3.25 | 15% |
| bratwurst | -2.0 | 3.33 | 16% |
| frankfurter | -2.4 | 2.9 | 16% |
| pork ribs | -1.9 | 3.61 | 18% |
| chorizo | -2.0 | 4.55 | 17% |
| duck | -2.3 | 3.37 | 18% |
| salami | -2.0 | 3.78 | 18% |
| meatballs | -2.0 | 2.86 | 19% |
| limburger cheese | -1.9 | 3.27 | 19% |
| beef sausage | -2.5 | 3.32 | 18% |
| beef brains | -1.1 | 1.51 | 22% |
| headcheese | -2.1 | 1.57 | 20% |
| brie | -2.3 | 3.34 | 19% |
| pork sausage | -2.1 | 3.25 | 20% |
| lamb rib | -2.6 | 3.61 | 19% |
| camembert | -1.9 | 3.0 | 21% |
| feta cheese | -1.5 | 2.64 | 22% |
| cheddar cheese | -2.0 | 4.1 | 20% |
| monterey cheese | -1.9 | 3.73 | 20% |
| muenster cheese | -2.0 | 3.68 | 21% |
| goat cheese | -2.3 | 2.64 | 21% |
| colby | -2.0 | 3.94 | 21% |
| blue cheese | -2.0 | 3.53 | 21% |
| gruyere cheese | -1.8 | 4.13 | 22% |
| swiss cheese | -1.9 | 3.93 | 22% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 0.4 | 3.05 | 14% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 9.7 | 0.17 | 7% |
| chicory greens | 10.8 | 0.23 | 23% |
| olives | -1.2 | 1.45 | 3% |
| avocado | -0.5 | 1.6 | 8% |
| coriander | 11.6 | 0.23 | 30% |
| escarole | 7.7 | 0.19 | 24% |
| alfalfa | 4.0 | 0.23 | 19% |
| coconut milk | -2.3 | 2.3 | 8% |
| coconut cream | -2.1 | 3.3 | 8% |
| macadamia nuts | -1.9 | 7.18 | 6% |
| pili nuts | -1.5 | 7.19 | 7% |
| hazelnuts | 0.0 | 6.29 | 10% |
| pecans | -2.1 | 6.91 | 6% |
| beet greens | 11.5 | 0.22 | 35% |
| coconut meat | -2.3 | 3.54 | 10% |
| flax seed | -0.4 | 5.34 | 12% |
| corn bran | -2.3 | 2.24 | 12% |
| brazil nuts | -1.7 | 6.59 | 9% |
| sesame seeds | -1.6 | 6.31 | 10% |
| mustard greens | 11.1 | 0.27 | 36% |
| sunflower seeds | 0.8 | 5.46 | 15% |
| pine nuts | -1.3 | 6.73 | 11% |
| almonds | 0.1 | 6.07 | 15% |
| almond butter | 0.0 | 6.14 | 16% |
| walnuts | -2.2 | 6.19 | 13% |
| banana pepper | 8.3 | 0.27 | 36% |
| blackberries | 1.9 | 0.43 | 27% |
| butternuts | -1.6 | 6.12 | 17% |
| peanuts | -1.6 | 5.99 | 18% |
| peanut butter | -1.4 | 5.9 | 18% |
| sesame butter | 0.2 | 5.86 | 21% |
| pumpkin seeds | -1.4 | 5.59 | 19% |
| spinach | 13.5 | 0.23 | 49% |
| jalapeno peppers | 5.7 | 0.27 | 37% |
| sauerkraut | 6.6 | 0.19 | 39% |
| red peppers | 7.6 | 0.31 | 40% |
macronutrients
The macronutrient split of Victoria’s diet is shown in the chart below.
protein
Victoria’s protein intake is 2.5g/kg LBM or 122g/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 Victoria’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 | 19 |
| RDI/sedentary | ~11% | 0.8 | 39 |
| typical | ~16% | 1.2 | 58 |
| minimum nutrient optimiser | ~24% | 1.8 | 40 |
| Victoria | 37% | 2.50 | 122 |
macro targets
While Victoria’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) | 40 | 75 |
| fat (g) | 160 | 150 |
| carbs (g) | 0 | 100 |
| energy (calories) | 1900 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
Victoria’s food diary indicates she is eating 1310 calories per day with an insulin load of 96g/day and with 29% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Victoria’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 | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| Victoria | 29% | 96 | 28 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Victoria’s food log based on the harder to find 50% of the essential nutrients. Victoria’s most nutrient dense day is April 22 2020 while her least nutrient-dense day is April 18 2020.
best and worst days
Victoria’s food diary for the best and worst days are shown below for comparison. Victoria 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) |
|---|---|
| Eggs, Cooked | 186 |
| Zucchini, Cooked from Fresh | 2 |
| Parmesan Cheese, Dry, Grated | 21 |
| Cucumber, Raw, With Peel | 7 |
| Robertshaws, Pickled Whole Gerkins | 6 |
| Cottage Cheese, Regular or Creamed, 4% Fat | 34 |
| Lettuce, Iceberg | 8 |
| Pate, Chicken Liver, Store Bought | 31 |
| Salmon, Red (Sockeye), Canned, Smoked, Alaska Native | 117 |
| My kimchi | 9 |
| Feijoa and Ginger cake. Lower fat | 53 |
| Butter, Salted | 43 |
| Lindt, Supreme Dark Chocolate, 90% Cocoa Solids | 42 |
| Fix & Fogg, Everything Butter | 41 |
| My granola lower fat | 72 |
| Milk, Whole | 15 |
| Feijoa, Fresh | 12 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 68 |
| Beef Broth, Bouillon or Consomme, Homemade | 21 |
| Carrots, Raw | 10 |
| Beef Steak, Sirloin, No Visible Fat Eaten | 320 |
| Parsnip, Cooked | 11 |
| Beef Kidney | 104 |
| Cauliflower, Cooked from Fresh | 14 |
| Milk, Whole | 15 |
| Parmesan Cheese, Dry, Grated | 21 |
| Cottage Cheese, Regular or Creamed, 4% Fat | 15 |
| Clarified butter, Butter Oil | 37 |
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 therapeutic ketosis
The meals listed below will provide more of the nutrients Victoria is not getting in large quantities while also helping with her goal of blood sugar management.
- chicken liver mushroom pate
- optimised electrolyte mix
- broccoli soup
- sautéed spinach with bacon
- cauliflower soup
- lemon vegetables
- parsley & spinach salad
- lean burgers, spinach & mushrooms
- avocado, spinach & walnut salad
- baked kale chips
- sautéed spinach
- sautéed spinach with bacon & egg
- grilled asparagus salad
- cos, avocado & pine nut salad
- arugula salad
- halibut with mixed salad & seeds
- parsley & broccoli salad
- Hulk green smoothie
- potassium caramel salted coffee
- roasted asparagus salad with fried rice
- salmon, broccoli & vege
- zucchini & carrot fritters
- healthy Nutella
- medium fat spinach omelette
- asparagus basil salad
- cod, veggies & pickles
- bacon, eggs, spinach & mushroom
- raspberry chia pudding
- asparagus salad with lemon & feta
- oven roasted broccoli
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances