recommended approach
The food and meal lists in this report have been tailored to help he get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management 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 his diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide he 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 his is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Manganese | 119% | |
| Omega-3 | 121% | |
| Folate | 126% | |
| Vitamin E | 132% | |
| Phosphorus | 134% | |
| Potassium | 137% | |
| Vitamin D | 155% | |
| Calcium | 160% | |
| Vitamin C | 165% | |
| Vitamin K1 | 173% | |
| Magnesium | 179% | |
| Zinc | 181% | |
| Iron | 199% |
optimal foods for you
The foods listed below will provide he with the nutrients that he is currently not getting in large amounts while also aligning with his goal of therapeutic ketosis . 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 |
|---|---|---|---|
| butter | -2.8 | 7.18 | 2% |
| cream | -2.5 | 3.4 | 6% |
| lamb | -1.7 | 6.39 | 4% |
| liver sausage | -0.6 | 3.31 | 12% |
| sweetbread | -1.8 | 3.18 | 12% |
| bologna | -2.3 | 3.1 | 11% |
| bacon | -2.6 | 4.17 | 11% |
| sour cream | -2.5 | 1.98 | 13% |
| cream cheese | -2.6 | 3.5 | 11% |
| blood sausage | -2.1 | 3.79 | 14% |
| pepperoni | -2.4 | 5.04 | 13% |
| liver pate | -1.2 | 3.19 | 16% |
| liverwurst | -1.2 | 3.26 | 16% |
| kielbasa | -2.4 | 3.25 | 15% |
| knackwurst | -2.4 | 3.07 | 16% |
| egg yolk | -1.0 | 2.75 | 18% |
| frankfurter | -2.2 | 2.9 | 16% |
| bratwurst | -2.3 | 3.33 | 16% |
| meatballs | -1.9 | 2.86 | 19% |
| duck | -2.2 | 3.37 | 18% |
| pork ribs | -2.3 | 3.61 | 18% |
| beef sausage | -2.4 | 3.32 | 18% |
| beef brains | -1.0 | 1.51 | 22% |
| headcheese | -2.0 | 1.57 | 20% |
| chorizo | -2.4 | 4.55 | 17% |
| salami | -2.2 | 3.78 | 18% |
| limburger cheese | -2.4 | 3.27 | 19% |
| lamb rib | -2.3 | 3.61 | 19% |
| brie | -2.3 | 3.34 | 19% |
| pork sausage | -2.1 | 3.25 | 20% |
| camembert | -2.3 | 3.0 | 21% |
| goat cheese | -2.3 | 2.64 | 21% |
| cheddar cheese | -2.5 | 4.1 | 20% |
| muenster cheese | -2.5 | 3.68 | 21% |
| monterey cheese | -2.5 | 3.73 | 20% |
| blue cheese | -2.4 | 3.53 | 21% |
| colby | -2.5 | 3.94 | 21% |
| feta cheese | -2.4 | 2.64 | 22% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 0.9 | 3.05 | 14% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 10.7 | 0.17 | 7% |
| chicory greens | 11.9 | 0.23 | 23% |
| olives | -1.0 | 1.45 | 3% |
| coriander | 13.0 | 0.23 | 30% |
| avocado | -0.1 | 1.6 | 8% |
| escarole | 9.2 | 0.19 | 24% |
| alfalfa | 5.1 | 0.23 | 19% |
| coconut milk | -1.7 | 2.3 | 8% |
| coconut cream | -1.5 | 3.3 | 8% |
| pili nuts | -0.7 | 7.19 | 7% |
| hazelnuts | 0.5 | 6.29 | 10% |
| macadamia nuts | -1.8 | 7.18 | 6% |
| pecans | -1.9 | 6.91 | 6% |
| brazil nuts | -0.5 | 6.59 | 9% |
| flax seed | 0.1 | 5.34 | 12% |
| coconut meat | -1.9 | 3.54 | 10% |
| sesame seeds | -0.6 | 6.31 | 10% |
| corn bran | -1.5 | 2.24 | 12% |
| beet greens | 11.6 | 0.22 | 35% |
| sunflower seeds | 1.3 | 5.46 | 15% |
| pine nuts | -0.3 | 6.73 | 11% |
| mustard greens | 11.8 | 0.27 | 36% |
| almonds | 1.2 | 6.07 | 15% |
| almond butter | 1.1 | 6.14 | 16% |
| walnuts | -1.3 | 6.19 | 13% |
| pumpkin seeds | 1.2 | 5.59 | 19% |
| blackberries | 2.9 | 0.43 | 27% |
| butternuts | -0.6 | 6.12 | 17% |
| peanuts | -0.8 | 5.99 | 18% |
| peanut butter | -0.7 | 5.9 | 18% |
| sesame butter | 1.0 | 5.86 | 21% |
| banana pepper | 6.9 | 0.27 | 36% |
| turnip greens | 11.0 | 0.29 | 44% |
| collards | 6.0 | 0.33 | 37% |
| raspberries | 1.6 | 0.52 | 30% |
| parsley | 12.7 | 0.36 | 48% |
| spinach | 13.0 | 0.23 | 49% |
| sauerkraut | 6.7 | 0.19 | 39% |
macronutrients
The macronutrient split of his diet is shown in the chart below.
protein
his protein intake is 2.9g/kg LBM or 149g/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 his 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 | 21 |
| RDI/sedentary | ~11% | 0.8 | 41 |
| typical | ~16% | 1.2 | 62 |
| minimum nutrient optimiser | ~24% | 1.8 | 40 |
| 37% | 2.88 | 149 |
macro targets
While his 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) | 40 | 60 |
| fat (g) | 135 | 150 |
| carbs (g) | 0 | 40 |
| energy (calories) | 1650 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
His food diary indicates he is eating 1611 calories per day with an insulin load of 93g/day and with 23% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on his 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 | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| 23% | 93 | 9 |
daily nutrient score
The chart below shows a comparison of the nutrient density of his food log based on the harder to find 50% of the essential nutrients. his most nutrient dense day is February 03 2020 while his least nutrient-dense day is February 01 2020.
best and worst days
His food diary for the best and worst days are shown below for comparison. he 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 therapeutic ketosis
The meals listed below will provide more of the nutrients he is not getting in large quantities while also helping with his goal of blood sugar management.
- optimised electrolyte mix
- sautéed spinach with bacon
- parsley & spinach salad
- baked kale chips
- avocado, spinach & walnut salad
- sautéed spinach
- grilled asparagus salad
- sautéed spinach with bacon & egg
- parsley & broccoli salad
- broccoli soup
- nutty tuna salad
- cos, avocado & pine nut salad
- cauliflower soup
- healthy Nutella
- lemon vegetables
- bacon, eggs, spinach & mushroom
- post ranch inn salad
- medium fat spinach omelette
- coffee with cream & stevia
- roasted asparagus salad with fried rice
- lean burgers, spinach & mushrooms
- asparagus basil salad
- oven roasted broccoli
- halibut with mixed salad & seeds
- red cabbage salad
- raspberry chia pudding
- wilted greens
- blackberry & avocado salad
- sautéed kale
- nut granola
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances