recommended approach
The food and meal lists in this report have been tailored to help David 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 David’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide David 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 David’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: hypothyroidism, inflammation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Potassium | 47% | |
| Manganese | 59% | |
| Zinc | 70% | |
| Calcium | 72% | |
| Magnesium | 85% | |
| Sodium | 86% | |
| Thiamin (B1) | 92% | |
| Phosphorus | 124% | |
| Vitamin C | 125% | |
| Folate | 208% | |
| Vitamin B6 | 227% | |
| Valine | 228% | |
| Leucine | 230% |
optimal foods for you
The foods listed below will provide David 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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| beef tripe | 3.9 | 1.03 | 55% |
| porterhouse steak (fat trimmed) | 3.3 | 1.45 | 50% |
| pork chops | 4.0 | 1.74 | 54% |
| turkey liver | 3.1 | 1.89 | 47% |
| ham | 0.2 | 1.49 | 29% |
| beef roast | 3.1 | 1.78 | 48% |
| pork (lean) | 2.6 | 2.09 | 44% |
| lamb (lean) | 1.6 | 1.44 | 43% |
| bison | 3.1 | 1.71 | 53% |
| chicken breast | 3.9 | 1.48 | 60% |
| leg ham | 3.4 | 1.65 | 56% |
| roast beef | 1.3 | 2.19 | 38% |
| pork shoulder | 3.4 | 1.62 | 56% |
| roast pork | 1.5 | 1.99 | 41% |
| pork loin | 1.4 | 1.93 | 41% |
| lamb sweetbread | 1.0 | 1.44 | 43% |
| pork ribs | 1.2 | 2.16 | 39% |
| lamb lungs | 2.7 | 0.95 | 58% |
| ground beef (lean) | 3.3 | 1.44 | 60% |
| lamb brains | -1.2 | 1.54 | 27% |
| roast ham | 1.0 | 1.78 | 41% |
| lamb heart | 1.7 | 1.61 | 48% |
| veal | 3.9 | 1.51 | 65% |
| beef kidney | 2.2 | 1.57 | 52% |
| headcheese | -2.4 | 1.57 | 20% |
| chuck steak | 2.4 | 1.94 | 51% |
| sirloin steak (lean) | 2.8 | 1.77 | 57% |
| chicken drumstick | 1.2 | 1.49 | 47% |
| beef rib eye steak | -0.1 | 2.48 | 32% |
| veal loin | 1.5 | 1.75 | 48% |
| lamb shank | 1.7 | 1.96 | 48% |
| elk | 1.0 | 1.93 | 44% |
| beef heart | 1.6 | 1.79 | 52% |
| turkey heart | 0.8 | 1.74 | 47% |
| ground beef | -1.0 | 2.48 | 30% |
| beef brisket | -0.2 | 2.44 | 37% |
| turkey | -1.7 | 2.21 | 28% |
| goat cheese | -2.2 | 2.64 | 21% |
| sirloin steak | -0.4 | 2.43 | 36% |
| beef loin, top loin | -0.6 | 2.5 | 34% |
| flank, steak | -0.8 | 2.63 | 32% |
| lamb leg | -1.0 | 2.58 | 31% |
| ground turkey | -1.2 | 2.58 | 30% |
| lamb chop | 0.3 | 2.34 | 42% |
| beef tenderloin steak | -0.9 | 2.62 | 32% |
| ground beef 70/30 | -1.1 | 2.7 | 30% |
| beef rib, eye | -1.0 | 2.65 | 32% |
| ground beef, 80/20 | -1.1 | 2.7 | 31% |
| beef rib, small end | -1.0 | 2.78 | 31% |
| ground beef, 75/25 | -1.1 | 2.77 | 31% |
| beef tenderloin steak | -1.2 | 2.73 | 31% |
| ground beef 70/30 | -1.3 | 2.77 | 30% |
| beef loin | -1.3 | 2.78 | 30% |
| rotisserie chicken thigh | -0.8 | 1.93 | 39% |
| t-bone steak | -1.8 | 2.94 | 26% |
| beef brisket | -0.9 | 2.8 | 33% |
| beef shortribs | -0.8 | 2.95 | 33% |
| top round steak | 1.5 | 2.09 | 56% |
| pork ribs | -2.5 | 3.61 | 18% |
| sweetbread | -3.7 | 3.18 | 12% |
| beef brisket, flat half | -1.3 | 2.98 | 31% |
| beef brisket, flat half | -1.3 | 2.89 | 32% |
| chicken | -1.4 | 2.19 | 36% |
| lamb rib | -2.8 | 3.61 | 19% |
| duck | -3.3 | 3.37 | 18% |
| turkey gizzard | -0.1 | 1.55 | 57% |
| lamb | -4.6 | 6.39 | 4% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 5.8 | 0.83 | 71% |
| crayfish | 4.8 | 0.82 | 67% |
| pollock | 4.9 | 1.11 | 69% |
| lobster | 5.0 | 0.89 | 71% |
| salmon | 2.8 | 1.56 | 52% |
| halibut | 4.1 | 1.11 | 66% |
| mackerel | -1.6 | 3.05 | 14% |
| sturgeon | 1.6 | 1.35 | 49% |
| anchovy | 1.6 | 2.1 | 44% |
| flounder | 2.3 | 0.86 | 57% |
| trout | 1.2 | 1.68 | 45% |
| sardine | 0.5 | 2.08 | 38% |
| rockfish | 3.4 | 1.09 | 66% |
| haddock | 4.2 | 1.16 | 71% |
| tuna | 2.1 | 1.84 | 52% |
| whiting | 3.5 | 1.16 | 66% |
| herring | 0.0 | 2.17 | 36% |
| perch | 2.4 | 0.96 | 62% |
| white fish | 3.4 | 1.08 | 70% |
| cod | 4.8 | 2.9 | 71% |
| orange roughy | 2.2 | 1.05 | 70% |
macronutrients
The macronutrient split of David’s diet is shown in the chart below.
macro targets
While David’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) | 125 | 325 |
| fat (g) | 25 | 155 |
| carbs (g) | 0 | 110 |
| energy (calories) | 2350 |
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 David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is February 28 2018 while his least nutrient-dense day is February 26 2018.
best and worst days
David’s food diary for the best and worst days are shown below for comparison. David 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) |
|---|---|
| Salmon, Atlantic, Farmed, Cooked from Fresh or Frozen | 584 |
| California Olive Ranch, Extra Virgin Olive Oil | 60 |
| Kerrygold, Salted Butter | 50 |
| Ellsworth Cooperative Creamery, Cheddar Cheese Curd | 110 |
| Spring Valley, Tonalin Safflower Oil Dietary Supplement, Softgels | 20 |
| Chicken, Liver, All Classes, Raw | 472 |
| Great Value, Neufchatel Cheese | 70 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Eggs, Cooked | 205 |
| Kerrygold, Salted Butter | 50 |
| Great Value, Shredded Sharp Cheddar Cheese | 223 |
| Cream, Fluid, Heavy Whipping | 102 |
| Safeway, Waterfront Bistro, Jumbo Raw Shrimp, Ez Peel, Shell & Tail On | 421 |
| Cauliflower, Cooked from Fresh | 86 |
| California Olive Ranch, Extra Virgin Olive Oil | 120 |
| Natural Factors, Omega-3 Factors Fish Oil | 30 |
| Simply Vitamins, CLA | 27 |
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 David is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- optimised electrolyte mix
- chicken liver mushroom pate
- lemon vegetables
- eggs, sardines, oysters & broccoli
- cod, veggies & pickles
- lean burgers, spinach & mushrooms
- sautéed spinach with bacon
- quick fish salad with mussels
- potassium caramel salted coffee
- Hulk green smoothie
- cauliflower & spinach soup
- cruciferous juice
- roast turmeric cauliflower
- baked kale chips
- turkey & spinach egg white omelette
- chicken breast, mushrooms, broccoli, spinach, asparagus
- medium fat spinach omelette
- pork loin in green salsa with cauliflower
- salmon & salad bowl
- arugula salad
- eggs in a vege nest with ham
- arugula, chicory, sauerkraut & prosciutto
- mushroom & asparagus egg white omelette with greens & ham
- sautéed spinach with bacon & egg
- garlic & chilli prawns
- quinoa stuffed peppers
- surf & turf
- spinach, cottage cheese & protein sludge
- beef, ham, broccoli, asparagus, brussels sprouts & mushrooms
- mango & zucchini lettuce wraps
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances