recommended approach
The food and meal lists in this report have been tailored to help Kane 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.
| 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 Kane’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Kane 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 Kane’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: asthma, depression, inflammation, adhd.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 24% | |
| Manganese | 27% | |
| Vitamin D | 32% | |
| Magnesium | 41% | |
| Vitamin E | 41% | |
| Thiamin (B1) | 53% | |
| Vitamin C | 55% | |
| Sodium | 60% | |
| Potassium | 68% | |
| Omega-3 | 71% | |
| Folate | 86% | |
| Zinc | 107% | |
| Copper | 110% |
optimal foods for you
The foods listed below will provide Kane with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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 |
|---|---|---|---|
| lamb liver | 5.5 | 1.68 | 48% |
| lamb kidney | 2.9 | 1.12 | 52% |
| veal liver | 2.8 | 1.92 | 55% |
| beef liver | 2.6 | 1.75 | 60% |
| turkey liver | 2.6 | 1.89 | 47% |
| beef kidney | 2.1 | 1.57 | 52% |
| chicken liver | 2.0 | 1.72 | 50% |
| beef tripe | 1.2 | 1.03 | 55% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 6.1 | 1.43 | 47% |
| oysters | 4.2 | 1.02 | 59% |
| crab | 3.9 | 0.83 | 71% |
| mollusks conch | 3.6 | 1.3 | 54% |
| crayfish | 3.2 | 0.82 | 67% |
| trout | 3.6 | 1.68 | 45% |
| lobster | 3.1 | 0.89 | 71% |
| mussel | 3.0 | 0.86 | 63% |
| salmon | 3.0 | 1.56 | 52% |
| sturgeon | 2.5 | 1.35 | 49% |
| flounder | 2.0 | 0.86 | 57% |
| white fish | 2.0 | 1.08 | 70% |
| sardine | 2.5 | 2.08 | 38% |
| mackerel | 2.8 | 3.05 | 14% |
| anchovy | 2.2 | 2.1 | 44% |
| rockfish | 1.5 | 1.09 | 66% |
| halibut | 1.4 | 1.11 | 66% |
| shrimp | 1.4 | 1.19 | 69% |
| whiting | 1.3 | 1.16 | 66% |
| pollock | 1.1 | 1.11 | 69% |
| caviar | 1.8 | 2.64 | 33% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 10.0 | 0.11 | 65% |
| spinach | 9.5 | 0.23 | 49% |
| chicory greens | 9.2 | 0.23 | 23% |
| coriander | 8.7 | 0.23 | 30% |
| beet greens | 8.5 | 0.22 | 35% |
| seaweed (laver) | 8.4 | 0.35 | 80% |
| seaweed (wakame) | 7.9 | 0.45 | 79% |
| asparagus | 7.6 | 0.22 | 50% |
| mustard greens | 7.4 | 0.27 | 36% |
| amaranth leaves | 7.3 | 0.21 | 86% |
| endive | 7.2 | 0.17 | 7% |
| parsley | 7.3 | 0.36 | 48% |
| chard | 7.0 | 0.19 | 51% |
| turnip greens | 6.8 | 0.29 | 44% |
| okra | 6.7 | 0.22 | 50% |
| chinese cabbage | 6.2 | 0.12 | 54% |
| chives | 6.1 | 0.3 | 48% |
| radicchio | 5.8 | 0.23 | 68% |
| broccoli | 5.6 | 0.35 | 50% |
| arugula | 5.5 | 0.25 | 45% |
| escarole | 5.4 | 0.19 | 24% |
| lettuce | 5.3 | 0.15 | 50% |
| zucchini | 5.2 | 0.17 | 40% |
| red peppers | 4.9 | 0.31 | 40% |
| banana pepper | 4.9 | 0.27 | 36% |
| kale | 4.7 | 0.28 | 60% |
| seaweed (kelp) | 4.5 | 0.43 | 77% |
| summer squash | 4.3 | 0.19 | 45% |
| spirulina | 4.3 | 0.26 | 70% |
| onions | 3.9 | 0.32 | 65% |
| cauliflower | 3.9 | 0.25 | 50% |
| alfalfa | 3.7 | 0.23 | 19% |
| edamame | 4.0 | 1.21 | 41% |
| celery | 3.4 | 0.18 | 50% |
| collards | 3.5 | 0.33 | 37% |
| cabbage | 3.3 | 0.23 | 55% |
| cucumber | 3.3 | 0.12 | 40% |
| pickles | 3.3 | 0.12 | 40% |
| mung beans | 3.2 | 0.19 | 74% |
| brussel sprouts | 3.2 | 0.42 | 50% |
| peas | 3.1 | 0.42 | 65% |
| white mushroom | 2.9 | 0.22 | 65% |
| pumpkin | 2.8 | 0.2 | 76% |
| sauerkraut | 2.8 | 0.19 | 39% |
| pinto beans | 2.7 | 0.22 | 83% |
| snap beans | 2.5 | 0.15 | 58% |
| jalapeno peppers | 2.4 | 0.27 | 37% |
| butternut squash | 2.4 | 0.45 | 75% |
| yeast extract spread | 3.1 | 1.85 | 59% |
| portabella mushrooms | 2.3 | 0.29 | 55% |
| radishes | 2.1 | 0.16 | 42% |
| artichokes | 2.1 | 0.47 | 49% |
| winter squash | 2.0 | 0.4 | 69% |
| rhubarb | 1.9 | 0.21 | 55% |
| blackberries | 2.0 | 0.43 | 27% |
| strawberries | 1.7 | 0.32 | 49% |
| red cabbage | 1.5 | 0.29 | 55% |
| kiwifruit | 1.7 | 0.61 | 55% |
| soybeans (sprouted) | 1.6 | 0.81 | 49% |
| boysenberries | 1.5 | 0.5 | 54% |
| eggplant | 1.2 | 0.25 | 34% |
| leeks | 1.4 | 0.61 | 83% |
| beets | 1.3 | 0.43 | 70% |
| wheat bran | 2.0 | 2.16 | 38% |
| lemongrass | 1.4 | 0.99 | 93% |
| chayote | 1.1 | 0.24 | 40% |
| cowpeas | 1.4 | 1.16 | 68% |
| mulberries | 0.8 | 0.43 | 74% |
macronutrients
The macronutrient split of Kane’s diet is shown in the chart below.
protein
Kane’s protein intake is 1.9g/kg LBM or 141g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum 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.
The table below shows how Kane’s current protein intake compares to these accepted minimum 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 | 58 |
| typical | ~16% | 1.2 | 87 |
| minimum nutrient optimiser | ~24% | 1.8 | 90 |
| Kane | 38% | 1.95 | 141 |
macro targets
While Kane’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) | 90 | 340 |
| fat (g) | 30 | 125 |
| carbs (g) | 0 | 80 |
| energy (calories) | 1800 |
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 Kane’s food log based on the harder to find 50% of the essential nutrients. Kane’s most nutrient dense day is March 07 2018 while his least nutrient-dense day is March 09 2018.
best and worst days
Kane’s food diary for the best and worst days are shown below for comparison. Kane 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) |
|---|---|
| Beef steak, chuck, no visible fat eaten | 610 |
| Mushrooms, Cooked from Fresh | 20 |
| Asparagus, Cooked from Fresh | 18 |
| Lettuce, Romaine or Cos | 14 |
| Tomato Raw, Includes Cherry, Grape, Roma | 10 |
| Eggs, Cooked | 136 |
| Caesar Salad, with Dressing | 282 |
| HEB, Broccolini | 24 |
| Mushrooms, Cooked from Fresh | 25 |
| Beef steak, chuck, no visible fat eaten | 328 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Chicken Breast, Skin Removed Before Cooking | 137 |
| Mushrooms, Cooked from Fresh | 37 |
| Asparagus, Cooked from Fresh | 18 |
| Roast Beef, Rump, No Visible Fat Eaten | 152 |
| Chicken Breast, Skin Removed Before Cooking | 208 |
| Starbucks, latte, flat white, with whole milk, short | 110 |
| Avocado, Black Skin, California Type | 227 |
| Eggs, Cooked | 136 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 612 |
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
The meals listed below will provide more of the nutrients Kane is not getting in large quantities while also helping with his goal of fat loss.
- baked kale chips
- lemon vegetables
- broccoli soup
- green juice
- cod, veggies & pickles
- chicken liver mushroom pate
- Hulk green smoothie
- quick fish salad with mussels
- cauliflower & spinach soup
- halibut with mixed salad & seeds
- cruciferous juice
- roast turmeric cauliflower
- lean burgers, spinach & mushrooms
- zucchini & carrot fritters
- salmon & salad bowl
- cauliflower soup
- sautéed spinach with bacon
- sautéed spinach & mushrooms
- arugula salad
- quinoa stuffed peppers
- salmon, broccoli & vege
- mango & zucchini lettuce wraps
- salmon, chicory, sauerkraut & greens
- Rhonda Patrick Smoothie 1
- salmon, asparagus, spinach & mushroom
- blackberries, linseeds & yoghurt
- Popeye bowl
- arugula, chicory, sauerkraut & prosciutto
- quick mackerel salad
- salmon, broccoli & purple cabbage
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances