recommended approach
The food and meal lists in this report have been tailored to help Tones 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 with a low insulin load diet and being zero carb.
| 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 Tones’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Tones 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 Tones’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 55% | |
| Potassium | 75% | |
| Magnesium | 109% | |
| Vitamin D | 114% | |
| Phosphorus | 129% | |
| Valine | 150% | |
| Leucine | 156% | |
| Isoleucine | 175% | |
| Folate | 181% | |
| Omega-3 | 182% | |
| Manganese | 183% | |
| Sodium | 191% | |
| Methionine | 192% |
optimal foods for you
The foods listed below will provide Tones with the nutrients that he is currently not getting in large amounts while also aligning with his 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).
Animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| headcheese | -57.7 | 1.57 | 20% |
| lamb (lean) | 1986.0 | 1.44 | 43% |
| lamb brains | 67.6 | 1.54 | 27% |
| ham | -12.8 | 1.49 | 29% |
| goat cheese | -99.7 | 2.64 | 21% |
| sweetbread | -873.2 | 3.18 | 12% |
| turkey | -26.5 | 2.21 | 28% |
| pork loin | 1097.4 | 1.93 | 41% |
| chicken | 713.6 | 2.19 | 36% |
| roast beef | 663.2 | 2.19 | 38% |
| beef rib eye steak | 251.3 | 2.48 | 33% |
| pork ribs | 722.3 | 2.16 | 39% |
| ground turkey | 55.4 | 2.58 | 30% |
| ground beef | -21.6 | 2.48 | 30% |
| t-bone steak | -175.7 | 2.94 | 26% |
| lamb leg | 105.4 | 2.58 | 31% |
| lamb sweetbread | 542.4 | 1.44 | 43% |
| pork ribs | -637.2 | 3.61 | 18% |
| beef loin | -10.4 | 2.78 | 30% |
| pork chops | 1745.7 | 1.74 | 54% |
| ground beef, 80/20 | 2.1 | 2.70 | 31% |
| ground beef 70/30 | -22.8 | 2.70 | 30% |
| beef tenderloin steak | 46.8 | 2.73 | 31% |
| beef rib, eye | 97.5 | 2.65 | 32% |
| ground beef 70/30 | -81.3 | 2.77 | 30% |
| beef rib, small end | 66.7 | 2.78 | 31% |
| flank, steak | 112.7 | 2.63 | 33% |
| beef tenderloin steak | 74.9 | 2.62 | 32% |
| roast pork | 507.8 | 1.99 | 41% |
| beef loin, top loin | 167.2 | 2.50 | 34% |
| lamb rib | -636.7 | 3.61 | 19% |
| ground beef, 75/25 | -17.6 | 2.77 | 31% |
| rotisserie chicken thigh | 237.8 | 1.93 | 39% |
| sirloin steak | 216.2 | 2.43 | 36% |
| roast ham | 280.5 | 1.78 | 41% |
| beef brisket, flat half | 14.8 | 2.98 | 31% |
| beef brisket | 248.6 | 2.44 | 37% |
| chicken drumstick | 676.0 | 1.49 | 47% |
| beef brisket | 107.4 | 2.80 | 33% |
| beef brisket, flat half | 4.3 | 2.89 | 32% |
| lamb heart | 704.2 | 1.61 | 48% |
| beef shortribs | 137.0 | 2.95 | 33% |
| beef roast | 849.6 | 1.78 | 48% |
| porterhouse steak (fat trimmed) | 738.8 | 1.45 | 50% |
| duck | -1227.0 | 3.37 | 18% |
| pork (lean) | 527.7 | 2.09 | 44% |
| lamb shank | 895.0 | 1.96 | 48% |
| elk | 425.1 | 1.93 | 44% |
| veal loin | 568.7 | 1.75 | 48% |
| lamb chop | 283.8 | 2.34 | 42% |
| beef kidney | 700.7 | 1.57 | 52% |
| beef tripe | 616.9 | 1.03 | 55% |
| beef heart | 792.2 | 1.79 | 52% |
| turkey liver | 341.2 | 1.89 | 47% |
| chuck steak | 793.6 | 1.94 | 51% |
| bison | 760.2 | 1.71 | 53% |
| turkey heart | 40.7 | 1.74 | 47% |
| leg ham | 773.7 | 1.65 | 56% |
| pork shoulder | 764.3 | 1.62 | 56% |
| chicken breast | 973.0 | 1.48 | 60% |
| sirloin steak (lean) | 771.1 | 1.77 | 57% |
| top round steak | 823.2 | 2.09 | 56% |
| ground beef (lean) | 654.0 | 1.44 | 60% |
| lamb lungs | 110.5 | 0.95 | 58% |
| turkey gizzard | 75.3 | 1.55 | 57% |
| veal | 479.2 | 1.51 | 65% |
| lamb | -2608.1 | 6.39 | 5% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 78.9 | 3.05 | 14% |
| salmon | 2033.5 | 1.56 | 52% |
| sardine | 504.1 | 2.08 | 38% |
| trout | 729.9 | 1.68 | 45% |
| herring | 73.4 | 2.17 | 36% |
| flounder | 825.2 | 0.86 | 57% |
| anchovy | 152.4 | 2.10 | 44% |
| sturgeon | 148.8 | 1.35 | 49% |
| tuna | 745.8 | 1.84 | 52% |
| halibut | 1620.2 | 1.11 | 66% |
| rockfish | 1423.4 | 1.09 | 66% |
| perch | 335.3 | 0.96 | 62% |
| crayfish | 546.7 | 0.82 | 67% |
| whiting | 658.8 | 1.16 | 66% |
| lobster | 854.6 | 0.89 | 71% |
| crab | 833.9 | 0.83 | 71% |
| pollock | 516.5 | 1.11 | 69% |
| orange roughy | 626.0 | 1.05 | 70% |
| white fish | 174.6 | 1.08 | 70% |
| haddock | 151.9 | 1.16 | 71% |
| cod | 671.9 | 2.90 | 71% |
macronutrients
The macronutrient split of Tones’s diet is shown in the chart below.
macro targets
While Tones’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) | 105 | 265 |
| fat (g) | 30 | 180 |
| carbs (g) | 0 | 0 |
| energy (calories) | 2050 |
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 Tones’s food log based on the harder to find 50% of the essential nutrients. Tones’s most nutrient dense day is February 21 2019 while his least nutrient-dense day is February 22 2019.
best and worst days
Tones’s food diary for the best and worst days are shown below for comparison. Tones 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) |
|---|---|
| Pura, Thick Cream | 70 |
| Coffee, Prepared From Grounds | 6 |
| Lindt, Supreme Dark Chocolate, 90% Cocoa Solids | 170 |
| Spinach, Raw | 20 |
| John West, Salmon Slices in Springwater | 87 |
| Trout, Smoked | 341 |
| French dressing, homemade | 52 |
| Blueberries, Fresh | 16 |
| Blackberries, Fresh | 12 |
| Strawberries, Fresh | 9 |
| Salmon, Atlantic, Farmed, Cooked | 280 |
| Cauliflower, Cooked from Fresh | 128 |
| Prawns, Cooked from Fresh | 215 |
| Mayonnaise, Homemade | 101 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Coffee, Prepared From Grounds | 6 |
| Pura, Thick Cream | 70 |
| Woolworths, Australian Hickory Smoked almonds | 185 |
| Woolworths, Smoked Chicken Drumstick | 265 |
| Swiss Cheese, Natural | 165 |
| Prosciutto | 100 |
| Liverwurst | 180 |
| Lindt, Supreme Dark Chocolate, 90% Cocoa Solids | 170 |
| Beef Steak, T-Bone, Visible Fat Eaten | 247 |
| Blueberries, Fresh | 16 |
| Blackberries, Fresh | 12 |
| Strawberries, Fresh | 9 |
| Tomato Raw, Includes Cherry, Grape, Roma | 24 |
| Mayonnaise, Homemade | 101 |
| Salmon, Smoked | 64 |
| Seggiano, Fresh Artichoke Tapenade | 100 |
| Red Wine, Other Types | 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 & blood sugar control
The meals listed below will provide more of the nutrients Tones is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- coffee with cream & stevia
- optimised electrolyte mix
- bulletproof coffee
- keto coconut porridge
- primal egg coffee
- zucchini pasta w/ pesto
- post ranch inn salad
- spinach & flax microwave muffin
- keto flaxseed porridge
- Charlie's pancakes
- watercress pesto
- creamy seafood bisque
- red cabbage salad
- spinach & pine nut salad with creamy bacon dressing
- avocado feta salad
- chocolate fudge
- muffin in a mug
- semifreddo
- Waldorf salad
- broccoli salad
- grilled portabella mushrooms
- flax bread
- arugula salad with olive oil, lemon, & parmesan cheese
- guacamole
- pesto
- blueberry macadamia nut waffles
- healthy Nutella
- pumpkin spice muffins
- grilled asparagus salad
- baked avocado & ricotta
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances