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 |
|---|---|---|---|
| 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 |
|---|---|---|
| Sodium | 59% | |
| Potassium | 75% | |
| Vitamin D | 101% | |
| Calcium | 109% | |
| Phosphorus | 110% | |
| Magnesium | 113% | |
| Valine | 128% | |
| Leucine | 129% | |
| Manganese | 131% | |
| Omega-3 | 146% | |
| Isoleucine | 148% | |
| Methionine | 157% | |
| Lysine | 173% |
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 |
|---|---|---|---|
| beef tripe | 11.7 | 1.03 | 55% |
| rib eye fillet | 9.6 | 1.99 | 45% |
| lamb sweetbread | 8.7 | 1.44 | 43% |
| lamb kidney | 9.9 | 1.12 | 52% |
| beef roast | 9.9 | 1.78 | 48% |
| roast beef | 8.6 | 2.19 | 38% |
| chicken drumstick | 9.2 | 1.49 | 47% |
| porterhouse steak (fat trimmed) | 9.6 | 1.45 | 50% |
| lamb heart | 9.3 | 1.61 | 48% |
| lamb shank | 9.4 | 1.96 | 48% |
| pork chops | 10.1 | 1.74 | 54% |
| lamb liver | 9.0 | 1.68 | 48% |
| beef kidney | 9.4 | 1.57 | 52% |
| bison | 9.8 | 1.71 | 53% |
| lamb (lean) | 7.6 | 1.44 | 43% |
| chicken liver | 9.0 | 1.72 | 50% |
| veal loin | 8.7 | 1.75 | 48% |
| leg ham | 9.9 | 1.65 | 56% |
| roast pork | 7.7 | 1.99 | 41% |
| ground pork | 9.7 | 1.85 | 54% |
| pork shoulder | 9.8 | 1.62 | 56% |
| chuck steak | 9.3 | 1.94 | 51% |
| beef heart | 9.2 | 1.79 | 52% |
| pork (lean) | 8.1 | 2.09 | 44% |
| pork ribs | 7.4 | 2.16 | 39% |
| pork loin | 7.4 | 1.93 | 41% |
| sirloin steak (lean) | 9.8 | 1.77 | 57% |
| ground beef (lean) | 9.8 | 1.44 | 60% |
| whole egg | 4.8 | 1.43 | 30% |
| chicken breast | 9.8 | 1.48 | 60% |
| cheddar | 8.0 | 1.73 | 48% |
| top round steak | 9.5 | 2.09 | 56% |
| beef liver | 9.6 | 1.75 | 60% |
| veal | 9.9 | 1.51 | 65% |
| pork liver | 9.1 | 1.65 | 59% |
| lamb brains | 3.6 | 1.54 | 27% |
| veal liver | 8.8 | 1.92 | 55% |
| elk | 6.8 | 1.93 | 44% |
| lamb lungs | 8.1 | 0.95 | 58% |
| beef rib eye steak | 5.4 | 2.48 | 33% |
| egg white | 9.9 | 0.52 | 74% |
| rotisserie chicken drumstick | 5.7 | 2.06 | 39% |
| rotisserie chicken thigh | 5.5 | 1.93 | 39% |
| cottage cheese | 6.5 | 0.97 | 52% |
| cottage cheese (low fat) | 8.0 | 0.81 | 63% |
| lean pastrami | 9.7 | 0.95 | 73% |
| lamb chop | 6.1 | 2.34 | 42% |
| roast ham | 5.2 | 1.78 | 41% |
| chicken | 4.8 | 2.19 | 36% |
| beef brisket | 5.2 | 2.44 | 37% |
| bratwurst | 2.8 | 3.33 | 16% |
| sirloin steak | 4.9 | 2.43 | 36% |
| rotisserie chicken back | 4.0 | 2.12 | 32% |
| beef loin, top loin | 4.6 | 2.50 | 34% |
| lamb leg | 4.1 | 2.58 | 31% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| sturgeon | 11.6 | 1.35 | 49% |
| trout | 11.3 | 1.68 | 45% |
| fish roe | 11.1 | 1.43 | 47% |
| salmon | 12.0 | 1.56 | 52% |
| flounder | 11.8 | 0.86 | 57% |
| halibut | 12.5 | 1.11 | 66% |
| rockfish | 12.4 | 1.09 | 66% |
| sardine | 8.0 | 2.08 | 38% |
| perch | 10.8 | 0.96 | 62% |
| white fish | 12.3 | 1.08 | 70% |
| anchovy | 8.9 | 2.10 | 44% |
| tuna | 9.7 | 1.84 | 52% |
| whiting | 11.3 | 1.16 | 66% |
| crayfish | 10.4 | 0.82 | 67% |
| pollock | 10.9 | 1.11 | 69% |
| herring | 6.6 | 2.17 | 36% |
| haddock | 10.6 | 1.16 | 71% |
| mussel | 8.8 | 0.86 | 63% |
| crab | 9.9 | 0.83 | 71% |
| lobster | 9.8 | 0.89 | 71% |
| orange roughy | 9.7 | 1.05 | 70% |
| shrimp | 9.5 | 1.19 | 69% |
| clam | 10.3 | 1.42 | 73% |
| cod | 11.4 | 2.90 | 71% |
| octopus | 9.8 | 1.64 | 71% |
| mackerel | 1.9 | 3.05 | 14% |
Plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 4.2 | 0.17 | 7% |
| alfalfa | 6.1 | 0.23 | 19% |
| spinach | 10.2 | 0.23 | 49% |
| turnip greens | 8.5 | 0.29 | 44% |
| watercress | 11.0 | 0.11 | 65% |
| escarole | 3.0 | 0.19 | 24% |
| chicory greens | 2.8 | 0.23 | 23% |
| spirulina | 10.5 | 0.26 | 70% |
| seaweed (laver) | 11.6 | 0.35 | 80% |
| chard | 6.6 | 0.19 | 51% |
| tofu | 4.5 | 0.83 | 34% |
| chinese cabbage | 6.7 | 0.12 | 54% |
| coriander | 2.6 | 0.23 | 30% |
| olives | -0.6 | 1.45 | 3% |
| lettuce | 5.1 | 0.15 | 50% |
| chives | 4.9 | 0.30 | 48% |
| beet greens | 2.2 | 0.22 | 35% |
| asparagus | 4.6 | 0.22 | 50% |
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) | 130 | 265 |
| fat (g) | 30 | 145 |
| carbs (g) | 0 | 140 |
| energy (calories) | 2000 |
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 13 2019 while his least nutrient-dense day is February 15 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) |
|---|---|
| Coffee, Prepared From Grounds | 6 |
| Pura, Thick Cream | 70 |
| Lindt, Supreme Dark Chocolate, 90% Cocoa Solids | 170 |
| Sunflower Seeds, Dry Roasted, Salted | 47 |
| Spinach, Raw | 20 |
| Red Wine, Other Types | 200 |
| Crab, Canned, Drained | 116 |
| French dressing, homemade | 52 |
| Asparagus, Cooked from Fresh | 3 |
| Tesco, Sugarsnaps | 39 |
| Strawberries, Fresh | 9 |
| Blackberries, Fresh | 12 |
| Beef Steak, Flank, No Visible Fat Eaten | 393 |
| Beer, Low Carb | 48 |
| Woolworths, Australian Hickory Smoked almonds | 185 |
| Roasted Nori Sheet | 15 |
| Tomato Raw, Includes Cherry, Grape, Roma | 31 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Coffee, Prepared From Grounds | 6 |
| Pura, Thick Cream | 70 |
| Cheese, Goat's Milk, Trader Joe's Sliced Dutch | 220 |
| Lindt, Supreme Dark Chocolate, 90% Cocoa Solids | 170 |
| Sunflower Seeds, Dry Roasted, Salted | 47 |
| Woolworths, Australian Hickory Smoked almonds | 185 |
| Woolworths, Smoked Chicken Drumstick | 265 |
| PC, Blue Menu, Wild Pacific Sockeye Salmon, Canned | 160 |
| Tomato Raw, Includes Cherry, Grape, Roma | 24 |
| Nando's, Peri-Peri Sauce, Extra Hot | 20 |
| Walmart, Chicken Breast with Rib Meat | 110 |
| Meatballs, Without Sauce, Beef | 236 |
| Bekaa, Labneh, Gluten & Gelatin Free | 40 |
| Spinach, Raw | 20 |
| Blackberries, Fresh | 12 |
| Blueberries, Fresh | 16 |
| Raspberries, Fresh, Red | 4 |
| Talley's, Mussels, Chilli | 123 |
diet log analysis
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.
- low-carb blueberry smoothie
- chocolate potassium coffee
- endive and watercress salad
- warm belgian endive and pine nut salad
- pina colada ice cream
- mango & zucchini lettuce wraps
- fish and salad
- spinach saag
- zucchini and watercress soup
- cruciferous juice
- savory green smoothie
- spicy avocado carrot tomato smoothie
- raw chilled avocado soup
- broccoli soup
- sauteed spinach with mushrooms
- creamy blended vegetable soup
- sauteed spinach with bacon
- arugula cucumber salad with lemon dressing
- ingrid breakfast
- spinach and cauliflower soup
- zucchini noodles with pumpkin seed & garlic sauce
- roasted cauliflower carrots and zucchini
- sauteed kale
- avocado, spinach and walnut salad
- salmon, peppers, mushrooms and spinach
- egg, cottage cheese, mushroom, asparagus and bok choy
- potassium caramel coffee
- mashed cauliflower
- carrot ginger soup
- Hulk green smoothie
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances