Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help 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 autoimmune.

approach average glucose (mg/dL) average glucose (mmol/L) selected
well formulated ketogenic diet > 140 > 7.8
diabetes and nutritional ketosis 108 to 140 6.8 to 7.8
weight loss (insulin resistant) 100 to 108 5.4 to 6.0
weight loss (insulin sensitive) < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
bodybuilding < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide with the nutrients that he is not getting enough of in the most cost effective manner 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 nutrient ratios in your diet. Rather than emphasising nutrients based on your nutrient ratios, the Nutrient Optimiser uses the nutrient ratios as a safety check to make sure that you’re not being recommended any food that will push micronutrient imbalances and to maximise the benefit of your diet. Get more info in this article.

Omega-6 : Omega-3
8.8
Zinc : Copper
19.0
Potassium : Sodium
0.4
Calcium : Magnesium
2.6
Iron : Copper
13.0
Calcium : Phosphorus
0.4

nutrients to prioritise

Going forward, we want to prioritise the nutrients that ’s diet is not providing in large quantities. The table below shows the nutrients that is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Manganese 47%
Magnesium 49%
Potassium 49%
Vitamin D 58%
Calcium 64%
Omega-3 67%
Vitamin E 80%
Folate 82%
Copper 94%
Sodium 116%
Panto Acid (B5) 120%
Zinc 120%
Iron 122%

optimal foods for you

The foods listed below will provide with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss (insulin resistant). 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
endive 10.9 0.17 7%
basil 12.5 0.23 47%
escarole 9.5 0.19 24%
spinach 11.2 0.23 49%
beet greens 9.3 0.22 35%
zucchini 8.9 0.17 40%
alfalfa 6.1 0.23 19%
arugula 9.2 0.25 45%
chard 9.2 0.19 51%
parsley 8.3 0.36 48%
watercress 10.1 0.11 65%
broccoli 8.5 0.35 50%
chives 8.0 0.30 48%
summer squash 7.4 0.19 45%
turnip greens 7.2 0.29 44%
radicchio 9.9 0.23 68%
lettuce 7.7 0.15 50%
celery 7.5 0.18 50%
curry powder 5.5 3.25 13%
paprika 6.3 2.82 27%
cloves 7.2 2.74 35%
cauliflower 6.9 0.25 50%
blackberries 4.0 0.43 27%
cucumber 5.0 0.12 40%
sauerkraut 4.9 0.19 39%
chayote 4.9 0.24 41%
radishes 4.9 0.16 43%
mackerel 3.5 3.05 14%
fish roe 6.0 1.43 47%
caviar 5.3 2.64 33%
collards 3.9 0.33 37%
avocado 1.4 1.60 8%
thyme 5.3 2.76 34%
marjoram 4.6 2.71 31%
trout 5.4 1.68 45%
sage 4.3 3.15 26%
lamb liver 5.4 1.68 48%
amaranth leaves 8.7 0.21 86%
raspberries 2.2 0.52 30%
kale 5.4 0.28 60%
mollusks conch 5.4 1.30 54%
olives -0.7 1.45 3%
lobster 6.3 0.89 71%
sturgeon 4.0 1.35 49%
onions 5.0 0.32 65%
oysters 4.8 1.02 59%
mussel 5.2 0.86 63%
turnips 3.2 0.21 51%
sardine 3.0 2.08 38%
salmon 4.3 1.56 52%
crab 6.0 0.83 71%
turkey liver 3.9 1.89 47%
pumpkin 6.0 0.20 76%
lamb kidney 3.8 1.12 52%
winter squash 5.3 0.40 69%
sweetbread 0.6 3.18 12%
rhubarb 3.4 0.21 55%
anchovy 3.3 2.10 44%
chicken liver 3.7 1.72 50%
veal liver 4.5 1.92 55%
peas 4.4 0.42 65%
butternut squash 5.7 0.45 75%
crayfish 4.9 0.82 67%
beef liver 4.7 1.75 60%
herring 2.1 2.17 36%
pepper 4.8 2.51 57%
flounder 3.6 0.86 57%
beef kidney 3.3 1.57 52%
strawberries 2.0 0.32 49%
tarragon 5.6 2.95 62%
boysenberries 2.4 0.50 54%
liver sausage -0.3 3.31 13%
carambola 2.3 0.31 56%
mayonnaise type dressing -0.5 2.50 19%
rockfish 4.0 1.09 66%
cinnamon 1.3 2.47 34%
beets 3.9 0.43 70%
turmeric 4.7 3.12 61%
poppy seeds 1.0 5.25 17%
kiwifruit 1.9 0.61 55%
halibut 3.5 1.11 66%
headcheese -1.6 1.57 20%
pollock 3.8 1.11 69%
lamb heart 1.6 1.61 48%
liverwurst -0.9 3.26 16%
ham -0.8 1.49 29%
carrots 2.6 0.41 64%
tuna 2.2 1.84 52%
cod liver oil 1.5 9.02 0%
Italian dressing, fat-free -0.6 0.47 39%
gooseberries 0.9 0.44 52%
beef tripe 1.5 1.03 55%
perch 2.3 0.96 62%
bologna -2.1 3.10 11%
turnips 1.6 0.22 61%
mayonnaise, low sodium -0.8 2.31 27%
liver pate -1.5 3.19 16%
lamb sweetbread 0.3 1.44 43%
meatballs -1.5 2.86 19%
pork liver 2.3 1.65 59%

macronutrients

The macronutrient split of ’s diet is shown in the chart below.

protein

’s protein intake is 2.45g/kg LBM or 169g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted 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. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

The table below shows how ’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 28
RDI/sedentary 11% 0.8 55
typical 16% 1.2 83
strength athlete 24% 1.8 124
maximum 35% 2.7 230
30% 2.45 169

macro targets

Based on ’s current body fat he could theoretically run at an energy deficit of 700 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.64 kg (1.40 lbs) per week or an energy intake of less than 1344 calories per day.

This would represent a 34% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1737 calories per day. should target a minimum protein intake of 124 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

should consume at least 124g of protein per day.

’s fat intake should range between 28 and 125g/day.

’s maximum recommended carbohydrate intake is 130g per day given his goal of weight loss (insulin resistant).

The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 124 230
fat (g) 28 125
carbs (g) 0 130
energy (calories) 1344 1737

’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure he is on the right track.

net carbs, insulin load, insulinogenic calories

’s food diary indicates he is eating 2269 calories per day with an insulin load of 125g/day and with 22% insulinogenic calories. His basal metabolic rate (BMR) is 2044 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on ’s 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 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
22% 125 31

daily nutrient score

The chart below shows a comparison of the nutrient density of ’s food log based on the harder to find 50% of the essential nutrients. ’s most nutrient dense day is November 27 2018 while his least nutrient-dense day is November 25 2018.

best and worst days

’s food diary for the best and worst days are shown below for comparison. should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Best Day

food name energy (kcal)
Pork Roast, Shoulder, Fresh, Visible Fat Eaten 269
Cheese, cheddar 323
Chicken Wing, Skin Eaten 203
Eggs, Cooked 233
Broccoli, Cooked From Fresh 82
Corned Beef 433

Worst Day

food name energy (kcal)
The Protein Bread Co., Protein Pancakes 157
Curried egg sandwiches 20/11 414
Roast Beef Lunchmeat 95
Broccoli, Raw 31
Quest, Protein Cookie, Double Chocolate Chip, Australian 244
Woolworth's, Swiss Style Cheese Slices 274
Bega, Peanut Butter, Smooth 817
Ham and cheese sandwich 20/11 417

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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