recommended approach
The food and meal lists in this report have been tailored to help Paul 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.
| 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 Paul’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Paul 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 Paul’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Phosphorus | 145% | |
| Calcium | 173% | |
| Potassium | 174% | |
| Zinc | 179% | |
| Omega-3 | 182% | |
| Sodium | 203% | |
| Leucine | 253% | |
| Valine | 288% | |
| Copper | 297% |
optimal foods for you
The foods listed below will provide Paul 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 |
|---|---|---|---|
| porterhouse steak (fat trimmed) | 3.5 | 1.45 | 50% |
| chicken breast | 4.0 | 1.48 | 60% |
| beef roast | 3.1 | 1.78 | 48% |
| lamb kidney | 3.0 | 1.12 | 52% |
| lamb lungs | 3.3 | 0.95 | 58% |
| veal | 4.0 | 1.51 | 65% |
| roast beef | 2.2 | 2.19 | 38% |
| rib eye fillet | 2.6 | 1.99 | 45% |
| egg white | 4.0 | 0.52 | 74% |
| chicken liver | 2.7 | 1.72 | 50% |
| lamb heart | 2.6 | 1.61 | 48% |
| bison | 3.0 | 1.71 | 53% |
| cheddar | 2.6 | 1.73 | 48% |
| beef tripe | 2.8 | 1.03 | 55% |
| chicken drumstick | 2.4 | 1.49 | 47% |
| lamb sweetbread | 2.0 | 1.44 | 43% |
| pork shoulder | 3.1 | 1.62 | 56% |
| leg ham | 3.1 | 1.65 | 56% |
| pork liver | 3.3 | 1.65 | 59% |
| lamb shank | 2.6 | 1.96 | 48% |
| pork chops | 2.9 | 1.74 | 54% |
| veal loin | 2.4 | 1.75 | 48% |
| ground pork | 2.9 | 1.85 | 54% |
| ground beef (lean) | 3.1 | 1.44 | 60% |
| lamb (lean) | 1.8 | 1.44 | 43% |
| whole egg | 0.8 | 1.43 | 30% |
| chuck steak | 2.6 | 1.94 | 51% |
| lamb liver | 2.2 | 1.68 | 48% |
| beef liver | 3.1 | 1.75 | 60% |
| beef kidney | 2.4 | 1.57 | 52% |
| sirloin steak (lean) | 2.9 | 1.77 | 57% |
| beef heart | 2.5 | 1.79 | 52% |
| cream cheese (low fat) | 3.9 | 1.05 | 76% |
| roast pork | 1.7 | 1.99 | 41% |
| veal liver | 2.8 | 1.92 | 55% |
| cottage cheese (low fat) | 2.7 | 0.81 | 62% |
| pork (lean) | 1.9 | 2.09 | 44% |
| top round steak | 2.8 | 2.09 | 56% |
| pork loin | 1.6 | 1.93 | 41% |
| pork ribs | 1.6 | 2.16 | 39% |
| lamb brains | 0.2 | 1.54 | 27% |
| cottage cheese with fruit | 1.8 | 0.97 | 52% |
| beef rib eye steak | 1.0 | 2.48 | 32% |
| bratwurst | 0.1 | 3.33 | 16% |
| goat cheese | 0.1 | 2.64 | 21% |
| elk | 1.5 | 1.93 | 44% |
| ricotta | 0.0 | 1.74 | 26% |
| rotisserie chicken drumstick | 1.0 | 2.06 | 39% |
| rotisserie chicken thigh | 0.9 | 1.93 | 39% |
| swiss cheese | 0.6 | 3.93 | 22% |
| sirloin steak | 0.9 | 2.43 | 36% |
| beef brisket | 1.0 | 2.44 | 37% |
| limburger cheese | 0.0 | 3.27 | 19% |
| lamb leg | 0.6 | 2.58 | 31% |
| rotisserie chicken back | 0.5 | 2.12 | 32% |
| chicken | 0.8 | 2.19 | 36% |
| lamb chop | 1.3 | 2.34 | 42% |
| edam cheese | 0.4 | 3.57 | 23% |
| gruyere cheese | 0.6 | 4.13 | 22% |
| beef loin, top loin | 0.7 | 2.5 | 34% |
| camembert | -0.1 | 3.0 | 21% |
| ground turkey | 0.4 | 2.58 | 30% |
| gouda cheese | 0.4 | 3.56 | 24% |
| flank, steak | 0.6 | 2.63 | 32% |
| beef rib, eye | 0.5 | 2.65 | 32% |
| ground beef | 0.3 | 2.48 | 30% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 3.0 | 1.43 | 47% |
| flounder | 3.5 | 0.86 | 57% |
| salmon | 3.2 | 1.56 | 52% |
| halibut | 4.0 | 1.11 | 66% |
| rockfish | 3.9 | 1.09 | 66% |
| whiting | 4.0 | 1.16 | 66% |
| perch | 3.5 | 0.96 | 62% |
| pollock | 4.0 | 1.11 | 69% |
| crayfish | 3.7 | 0.82 | 67% |
| orange roughy | 4.0 | 1.05 | 70% |
| white fish | 4.0 | 1.08 | 70% |
| haddock | 4.0 | 1.16 | 71% |
| sturgeon | 2.4 | 1.35 | 49% |
| trout | 2.2 | 1.68 | 45% |
| tuna | 2.7 | 1.84 | 52% |
| crab | 3.6 | 0.83 | 71% |
| shrimp | 3.5 | 1.19 | 69% |
| lobster | 3.5 | 0.89 | 71% |
| anchovy | 1.9 | 2.1 | 44% |
| sardine | 1.2 | 2.08 | 38% |
| herring | 1.1 | 2.17 | 36% |
| cod | 4.0 | 2.9 | 71% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| alfalfa | 1.7 | 0.23 | 19% |
| endive | -0.3 | 0.17 | 7% |
| watercress | 3.7 | 0.11 | 65% |
| spirulina | 4.0 | 0.26 | 70% |
| turnip greens | 2.0 | 0.29 | 44% |
| tofu | 1.2 | 0.83 | 34% |
| spinach | 1.7 | 0.23 | 49% |
| portabella mushrooms | 1.7 | 0.29 | 55% |
| seaweed (laver) | 3.6 | 0.35 | 80% |
| escarole | -0.7 | 0.19 | 24% |
| chicory greens | -0.9 | 0.23 | 23% |
macronutrients
The macronutrient split of Paul’s diet is shown in the chart below.
protein
Paul’s protein intake is 2.5g/kg LBM or 182g/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 Paul’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 | 100 |
| Paul | 50% | 2.50 | 182 |
macro targets
While Paul’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) | 100 | 240 |
| fat (g) | 30 | 120 |
| carbs (g) | 0 | 75 |
| 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 Paul’s food log based on the harder to find 50% of the essential nutrients. Paul’s most nutrient dense day is February 16 2018 while his least nutrient-dense day is February 23 2018.
best and worst days
Paul’s food diary for the best and worst days are shown below for comparison. Paul 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) |
|---|---|
| Solgar, Earth Source, Multi-Nutrient | 5 |
| Eggs, Cooked | 155 |
| Raw Egg, White | 52 |
| Turkey Breast, Sliced, Prepackaged | 60 |
| Avocado, Black Skin, California Type | 84 |
| Blueberries, Fresh | 14 |
| Artichoke Hearts or Globe, Canned in Water | 28 |
| Detox Organics, Chocolate Superfoods | 50 |
| Spinach, Raw | 69 |
| Hunt's, tomatoes, plum, whole, canned | 25 |
| Bok Choy , Raw | 33 |
| Endive, Curly, Raw | 17 |
| Mushrooms, Raw | 66 |
| Tesco, Salmon Fillets, Boneless | 262 |
| Asparagus, Cooked from Fresh | 33 |
| Broccoli, Cooked from Frozen | 70 |
| Chicken Breast, Skin Removed Before Cooking | 346 |
| John West Specialties, Soft Cod Roes | 84 |
| Raspberries, Fresh, Red | 21 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Solgar, Earth Source, Multi-Nutrient | 5 |
| Eggs, Cooked | 155 |
| Raw Egg, White | 52 |
| Avocado, Black Skin, California Type | 84 |
| Blueberries, Fresh | 14 |
| Artichoke Hearts or Globe, Canned in Water | 28 |
| Detox Organics, Chocolate Superfoods | 50 |
| Collagen Peptides | 90 |
| Spinach, Raw | 69 |
| Hunt's, tomatoes, plum, whole, canned | 25 |
| Bok Choy , Raw | 33 |
| Endive, Curly, Raw | 17 |
| Mushrooms, Raw | 66 |
| Grenade Carb Killa High Protein Bar, Peanut Nutter | 223 |
| Heck Chicken Sausages | 145 |
| Woodlands, Sheep's Milk Yogurt | 230 |
| Bulk Supplements, Casein Protein | 112 |
| Chicken Breast, Skin Removed Before Cooking | 138 |
| Eggs, Cooked | 78 |
| Cashews, Raw | 83 |
| Pomegranate, Fresh, Arils-Seed/Juice Sacs | 12 |
| Banana, Fresh | 105 |
| Hovis Granary, Bread | 103 |
| Raspberries, Fresh, Red | 21 |
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 Paul is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- salted caramel protein coffee
- turkey & spinach egg white omelette
- Ahi tuna & asparagus
- PSMF Flan
- carne asada burrito
- shrimp fajitas taco
- PSMF green smoothie
- Ketogains protein pudding
- green Hulk omelette with chicken
- spicy sriracha shrimp & crispy cabbage
- steak, mushrooms & asparagus
- beef, ham, broccoli & cauliflower
- strawberry protein fluff
- steak & eggs
- green omelette
- surf & turf
- prawn & stir fry vege
- smoked salmon with watercress
- mackerel & spinach omelette
- egg white omelette
- Popeye bowl
- steak, tomato, egg & spinach
- seared tuna on bok choy
- broccoli, egg whites, mackerel, mussels
- spinach stuffed chicken breast
- low fat mackerel & spinach omelette
- Hulk green smoothie
- low fat spinach muffins
- low fat omelette
- Martylent
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances