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 |
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).
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.
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.
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 | 71% | |
Potassium | 75% | |
Calcium | 86% | |
Magnesium | 109% | |
Vitamin D | 114% | |
Phosphorus | 129% | |
Manganese | 140% | |
Valine | 150% | |
Leucine | 156% | |
Isoleucine | 175% | |
Omega-3 | 182% | |
Methionine | 192% | |
Lysine | 212% |
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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
lamb (lean) | 2688.6 | 1.44 | 43% |
headcheese | -34.2 | 1.57 | 20% |
lamb brains | 98.3 | 1.54 | 27% |
ham | -4.7 | 1.49 | 29% |
goat cheese | -97.9 | 2.64 | 21% |
chicken | 1263.9 | 2.19 | 36% |
pork loin | 1591.9 | 1.93 | 41% |
sweetbread | -1039.5 | 3.18 | 12% |
turkey | -14.4 | 2.21 | 28% |
roast beef | 971.1 | 2.19 | 38% |
pork ribs | 1039.9 | 2.16 | 39% |
beef rib eye steak | 463.6 | 2.48 | 33% |
ground turkey | 206.8 | 2.58 | 30% |
t-bone steak | -44.9 | 2.94 | 26% |
pork chops | 2335.9 | 1.74 | 54% |
ground beef | 84.9 | 2.48 | 30% |
lamb leg | 241.5 | 2.58 | 31% |
pork ribs | -596.4 | 3.61 | 18% |
lamb sweetbread | 675.6 | 1.44 | 43% |
beef loin | 117.3 | 2.78 | 30% |
beef tenderloin steak | 181.2 | 2.73 | 31% |
ground beef 70/30 | 91.9 | 2.70 | 30% |
beef rib, eye | 238.7 | 2.65 | 32% |
ground beef 70/30 | 28.2 | 2.77 | 30% |
beef rib, small end | 206.8 | 2.78 | 31% |
flank, steak | 254.3 | 2.63 | 33% |
beef tenderloin steak | 208.7 | 2.62 | 32% |
roast pork | 722.4 | 1.99 | 41% |
lamb rib | -607.1 | 3.61 | 19% |
beef loin, top loin | 316.3 | 2.50 | 34% |
rotisserie chicken thigh | 410.4 | 1.93 | 39% |
ground beef, 75/25 | 101.8 | 2.77 | 31% |
sirloin steak | 376.8 | 2.43 | 36% |
ground beef, 80/20 | 3.3 | 2.70 | 31% |
roast ham | 480.4 | 1.78 | 41% |
beef brisket, flat half | 158.9 | 2.98 | 31% |
chicken drumstick | 947.2 | 1.49 | 47% |
beef brisket | 416.1 | 2.44 | 37% |
beef brisket | 267.0 | 2.80 | 33% |
beef brisket, flat half | 140.7 | 2.89 | 32% |
beef shortribs | 310.2 | 2.95 | 33% |
beef roast | 1162.9 | 1.78 | 48% |
duck | -1252.5 | 3.37 | 18% |
porterhouse steak (fat trimmed) | 1013.5 | 1.45 | 50% |
lamb heart | 887.5 | 1.61 | 48% |
pork (lean) | 747.5 | 2.09 | 44% |
lamb shank | 1125.4 | 1.96 | 48% |
elk | 622.9 | 1.93 | 44% |
veal loin | 749.0 | 1.75 | 48% |
lamb chop | 369.4 | 2.34 | 42% |
beef kidney | 867.6 | 1.57 | 52% |
chuck steak | 1089.2 | 1.94 | 51% |
beef heart | 985.4 | 1.79 | 52% |
beef tripe | 739.5 | 1.03 | 55% |
bison | 1002.0 | 1.71 | 53% |
turkey liver | 219.0 | 1.89 | 47% |
turkey heart | 75.3 | 1.74 | 47% |
leg ham | 1030.5 | 1.65 | 56% |
pork shoulder | 1016.5 | 1.62 | 56% |
chicken breast | 1225.5 | 1.48 | 60% |
top round steak | 1106.4 | 2.09 | 56% |
sirloin steak (lean) | 1016.0 | 1.77 | 57% |
ground beef (lean) | 860.1 | 1.44 | 60% |
lamb lungs | 137.2 | 0.95 | 58% |
turkey gizzard | 138.6 | 1.55 | 57% |
veal | 624.8 | 1.51 | 65% |
lamb | -3112.5 | 6.39 | 5% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
mackerel | 94.1 | 3.05 | 14% |
salmon | 2526.4 | 1.56 | 52% |
sardine | 697.9 | 2.08 | 38% |
trout | 902.2 | 1.68 | 45% |
herring | 107.1 | 2.17 | 36% |
flounder | 1063.0 | 0.86 | 57% |
tuna | 1015.7 | 1.84 | 52% |
anchovy | 206.8 | 2.10 | 44% |
sturgeon | 182.2 | 1.35 | 49% |
halibut | 1987.9 | 1.11 | 66% |
rockfish | 1770.4 | 1.09 | 66% |
perch | 436.8 | 0.96 | 62% |
crayfish | 659.3 | 0.82 | 67% |
whiting | 832.2 | 1.16 | 66% |
lobster | 1081.0 | 0.89 | 71% |
crab | 984.2 | 0.83 | 71% |
orange roughy | 818.9 | 1.05 | 70% |
pollock | 662.2 | 1.11 | 69% |
white fish | 214.1 | 1.08 | 70% |
haddock | 193.0 | 1.16 | 71% |
cod | 846.5 | 2.90 | 71% |
The macronutrient split of Tones’s diet is shown in the chart below.
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.
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.
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 |
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)
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.
NOTE: these recipes are not optimized for your allergies/intolerances