Nutrition Fingerprint

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.

approach average glucose (mg/dL) average glucose (mmol/L) selected
well formulated ketogenic diet > 140 > 7.8
diabetes and nutritional ketosis 108 to 140 6.8 to 7.8
weight loss (insulin resistant) 100 to 108 5.4 to 6.0
weight loss (insulin sensitive) < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
bodybuilding < 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 (excluding supplements).

supplements

The supplements listed below will provide Tones with the nutrients that he is not getting enough of in the most cost effective manner 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 nutrient ratios in your diet. Rather than emphasising nutrients based on your nutrient ratios, the Nutrient Optimiser uses the nutrient ratios as a safety check to make sure that you’re not being recommended any food that will push micronutrient imbalances and to maximise the benefit of your diet. Get more info in this article.

Omega-6 : Omega-3
3.7
Zinc : Copper
8.3
Potassium : Sodium
1.0
Calcium : Magnesium
2.5
Iron : Copper
7.6
Calcium : Phosphorus
0.5

other considerations

You also indicated that you have sleep apnea. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having sleep apnea:

  • Cystine
  • Copper
  • Zinc
  • Manganese
  • Magnesium
  • Vitamin A
  • Vitamin D
  • Vitamin C
  • Vitamin E

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Tones’s diet is not providing in large quantities. The table below shows the nutrients that Tones is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above. We also want to prioritise nutrients that are below 500% DRI for your specific condition: sleep apnea.

nutrient % DRI prioritize
Sodium 51%
Potassium 53%
Magnesium 58%
Thiamin (B1) 63%
Manganese 64%
Calcium 72%
Vitamin D 75%
Vitamin E 77%
Folate 110%
Panto Acid (B5) 111%
Riboflavin (B2) 113%
Zinc 117%
Vitamin B6 131%

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 (insulin resistant). 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
endive 12.0 0.17 7%
chicory greens 13.7 0.23 23%
coriander 14.5 0.23 30%
spinach 14.9 0.23 49%
beet greens 12.9 0.22 35%
basil 13.3 0.23 47%
escarole 10.0 0.19 24%
watercress 14.9 0.11 65%
asparagus 12.5 0.22 50%
lettuce 11.6 0.15 50%
mustard greens 9.7 0.27 36%
arugula 11.0 0.25 45%
alfalfa 7.1 0.23 19%
zucchini 10.0 0.17 40%
broccoli 11.4 0.35 50%
chard 11.0 0.19 51%
banana pepper 8.6 0.27 36%
chives 10.5 0.30 48%
celery 10.3 0.18 50%
dill (fresh) 11.5 0.43 59%
okra 9.9 0.22 50%
parsley 9.7 0.36 48%
chinese cabbage 10.2 0.12 54%
red peppers 8.2 0.31 40%
jalapeno peppers 7.7 0.27 37%
pickles 7.7 0.12 40%
cucumber 7.7 0.12 40%
cauliflower 9.2 0.25 50%
paprika 8.2 2.82 27%
eggplant 6.8 0.25 35%
summer squash 8.2 0.19 45%
turnip greens 8.1 0.29 44%
portabella mushrooms 9.5 0.29 55%
wheat bran 8.5 2.16 38%
collards 6.5 0.33 37%
radishes 7.1 0.16 43%
sauerkraut 6.4 0.19 39%
chayote 6.7 0.24 41%
seaweed (laver) 12.4 0.35 80%
yeast extract spread 10.6 1.85 59%
shiitake mushroom 8.7 0.39 58%
brussel sprouts 7.6 0.42 50%
white mushroom 9.5 0.22 65%
sage 6.5 3.15 26%
marjoram 6.3 2.71 31%
curry powder 4.1 3.25 13%
radicchio 9.0 0.23 68%
blackberries 3.3 0.43 27%
chicken liver 7.7 1.72 50%
cabbage 7.1 0.23 55%
avocado 1.4 1.60 8%
thyme 6.1 2.76 34%
artichokes 6.0 0.47 49%
turkey liver 7.0 1.89 47%
amaranth leaves 11.0 0.21 86%
kale 7.3 0.28 60%
cloves 5.7 2.74 35%
spirulina 8.4 0.26 70%
red cabbage 6.1 0.29 55%
snap beans 6.3 0.15 58%
raspberries 2.2 0.52 30%
peas 7.0 0.42 65%
fish roe 5.4 1.43 47%
turnips 4.6 0.21 51%
veal liver 6.6 1.92 55%
olives -1.4 1.45 3%
lamb liver 5.3 1.68 48%
tarragon 8.4 2.95 62%
mackerel 1.5 3.05 14%
beef liver 6.8 1.75 60%
seaweed (wakame) 8.4 0.45 79%
caviar 3.8 2.64 33%
mung beans 7.3 0.19 74%
lamb kidney 5.0 1.12 52%
onions 6.1 0.32 65%
winter squash 6.8 0.40 69%
edamame 3.3 1.21 41%
trout 4.2 1.68 45%
butternut squash 7.4 0.45 75%
pumpkin 7.2 0.20 76%
whole egg 1.6 1.43 30%
soybeans (sprouted) 3.8 0.81 49%
egg yolk 1.2 2.75 18%
sunflower seeds 3.2 5.46 15%
liver sausage 0.7 3.31 13%
rhubarb 3.8 0.21 55%
salmon 4.5 1.56 52%
beef kidney 4.4 1.57 52%
pork liver 5.5 1.65 59%
beef brains -0.3 1.51 22%
seaweed (kelp) 6.6 0.43 77%
mollusks conch 4.0 1.30 54%
ham 0.7 1.49 29%
strawberries 2.3 0.32 49%
lamb brains 0.2 1.54 27%
carrots 4.5 0.41 64%
tofu 0.6 0.83 34%
caraway seed 1.8 3.33 27%
fish liver -0.1 4.24 9%
coconut water 4.2 0.19 66%

macronutrients

The macronutrient split of Tones’s diet is shown in the chart below.

protein

Tones’s protein intake is 1.43g/kg LBM or 105g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted 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. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

The table below shows how Tones’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 29
RDI/sedentary 11% 0.8 59
typical 16% 1.2 88
strength athlete 24% 1.8 132
maximum 35% 2.7 269
Tones 34% 1.43 105

macro targets

Based on Tones’s current body fat he could theoretically run at an energy deficit of 1458 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 1.32 kg (2.92 lbs) per week or an energy intake of less than 930 calories per day.

This would represent a 61% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 2030 calories per day. Tones should target a minimum protein intake of 132 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Tones should consume at least 132g of protein per day.

Tones’s fat intake should range between 29 and 147g/day.

Tones’s maximum recommended carbohydrate intake is 139g per day given his goal of weight loss (insulin resistant).

The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 132 269
fat (g) 29 147
carbs (g) 0 139
energy (calories) 930 2030

Tones’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure he is on the right track.

net carbs, insulin load, insulinogenic calories

Tones’s food diary indicates he is eating 1330 calories per day with an insulin load of 82g/day and with 25% insulinogenic calories. His basal metabolic rate (BMR) is 2388 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Tones’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 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Tones 25% 82 23

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 December 15 2018 while his least nutrient-dense day is December 14 2018.

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.

Best Day

food name energy (kcal)
Pura, Thick Cream 70
Scrambled Egg, Plain 282
Spinach, Raw 20
Mayonnaise, Homemade 101
Avocado, Black Skin, California Type 114
Crab, Canned, Drained 104
Mayo Type Salad Dressing 71
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 170
Hamburger or Ground Beef, 80% Lean 72
Chicken Liver 468

Worst Day

food name energy (kcal)
Pura, Thick Cream 70
Sunflower Seeds, Dry Roasted, Salted 47
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids 170
Blueberries, Fresh 16
Swiss Cheese, Natural 248
Ocean Blue, Ocean Trout, Smoked and Sliced 78
Smoked Almonds 240
Caesar Salad, with Chicken and Dressing 257
Crab, Canned, Drained 13
Red Wine, Other Types 100

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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