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.

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).

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.

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

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%

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).

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

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.

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

optimized recipes for weight loss (insulin resistant)

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.

1. spinach with mushrooms
2. medium fat omelette
3. scrambled eggs / omelette (full fat)
4. spinach, egg white, salmon & sauerkraut
5. lower fat scrambled eggs
6. spinach, egg whites, anchovies and mackerel
7. spinach, capsicum, oysters, egg white & mackerel
8. Sauteed spinach with bacon
9. spinach, capsicum, oysters, egg & mackerel
10. roo burgers, spinach and mushrooms
11. chicken drumsticks with spinach and mushrooms
12. spinach, sardines, egg white, oysters and sauerkraut
13. potassium caramel coffee
14. Grilled Asparagus Salad
15. chicken, spinach, mushrooms, asparagus and broccoli
16. steak, spinach, bok choy, beetroot dip and olives
17. garlic prawns, spinach, and pine nuts
18. Avocado, spinach and walnut salad
19. kangaroo, spinach and tomato
20. salmon, broccoli and purple cabbage
21. turkey and spinach omelette
22. broccoli, egg whites, mackerel and mussels
23. parsley spinach salad
24. cauliflower and spinach soup
25. fat loss protein pudding
26. cruciferous juice
27. anchovies, spinach and egg breakfast bowl
28. sauteed spinach
29. Kale chips
30. steak, bacon and spinach