recommended approach
The food and meal lists in this report have been tailored to help Geoffrey 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 Geoffrey’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Geoffrey 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 Geoffrey’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: fatigue, hypertension, inflammation, low testosterone.
| nutrient | % DRI | prioritize |
|---|---|---|
| Potassium | 63% | |
| Magnesium | 90% | |
| Calcium | 96% | |
| Omega-3 | 96% | |
| Vitamin C | 119% | |
| Vitamin K1 | 143% | |
| Copper | 151% | |
| Manganese | 152% | |
| Phosphorus | 156% | |
| Vitamin E | 167% | |
| Folate | 175% | |
| Iron | 219% | |
| Zinc | 225% |
optimal foods for you
The foods listed below will provide Geoffrey 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 | 3.2 | 1.68 | 48% |
| veal liver | 2.3 | 1.92 | 55% |
| beef liver | 2.1 | 1.75 | 60% |
| lamb kidney | 1.6 | 1.12 | 52% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 5.6 | 1.3 | 54% |
| crab | 5.0 | 0.83 | 71% |
| oysters | 4.5 | 1.02 | 59% |
| crayfish | 4.2 | 0.82 | 67% |
| lobster | 4.1 | 0.89 | 71% |
| mussel | 3.5 | 0.86 | 63% |
| fish roe | 3.3 | 1.43 | 47% |
| pollock | 2.7 | 1.11 | 69% |
| caviar | 3.1 | 2.64 | 33% |
| anchovy | 2.6 | 2.1 | 44% |
| octopus | 2.1 | 1.64 | 71% |
| shrimp | 1.7 | 1.19 | 69% |
| whiting | 1.5 | 1.16 | 66% |
| flounder | 1.2 | 0.86 | 57% |
| rockfish | 1.4 | 1.09 | 66% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 14.7 | 0.23 | 23% |
| spinach | 14.3 | 0.23 | 49% |
| watercress | 14.1 | 0.11 | 65% |
| coriander | 14.0 | 0.23 | 30% |
| beet greens | 13.2 | 0.22 | 35% |
| parsley | 12.8 | 0.36 | 48% |
| mustard greens | 12.8 | 0.27 | 36% |
| chard | 12.7 | 0.19 | 51% |
| turnip greens | 11.8 | 0.29 | 44% |
| endive | 11.5 | 0.17 | 7% |
| amaranth leaves | 11.5 | 0.21 | 86% |
| chives | 11.5 | 0.3 | 48% |
| arugula | 11.1 | 0.25 | 45% |
| radicchio | 11.0 | 0.23 | 68% |
| chinese cabbage | 10.6 | 0.12 | 54% |
| escarole | 9.8 | 0.19 | 24% |
| lettuce | 9.6 | 0.15 | 50% |
| asparagus | 9.6 | 0.22 | 50% |
| broccoli | 9.7 | 0.35 | 50% |
| seaweed (wakame) | 9.5 | 0.45 | 79% |
| seaweed (laver) | 9.3 | 0.35 | 80% |
| kale | 9.2 | 0.28 | 60% |
| zucchini | 8.6 | 0.17 | 40% |
| okra | 8.5 | 0.22 | 50% |
| onions | 8.5 | 0.32 | 65% |
| summer squash | 7.7 | 0.19 | 45% |
| cabbage | 7.5 | 0.23 | 55% |
| celery | 7.4 | 0.18 | 50% |
| banana pepper | 7.2 | 0.27 | 36% |
| seaweed (kelp) | 7.0 | 0.43 | 77% |
| collards | 6.9 | 0.33 | 37% |
| cauliflower | 6.7 | 0.25 | 50% |
| brussel sprouts | 6.4 | 0.42 | 50% |
| red peppers | 6.3 | 0.31 | 40% |
| sauerkraut | 6.0 | 0.19 | 39% |
| snap beans | 5.9 | 0.15 | 58% |
| cucumber | 5.7 | 0.12 | 40% |
| pickles | 5.7 | 0.12 | 40% |
| alfalfa | 5.6 | 0.23 | 19% |
| rhubarb | 5.5 | 0.21 | 55% |
| artichokes | 5.6 | 0.47 | 49% |
| radishes | 5.3 | 0.16 | 42% |
| mung beans | 5.2 | 0.19 | 74% |
| pumpkin | 5.1 | 0.2 | 76% |
| butternut squash | 4.8 | 0.45 | 75% |
| jalapeno peppers | 4.6 | 0.27 | 37% |
| red cabbage | 4.4 | 0.29 | 55% |
| spirulina | 4.3 | 0.26 | 70% |
| edamame | 4.9 | 1.21 | 41% |
| winter squash | 4.3 | 0.4 | 69% |
| pinto beans | 4.1 | 0.22 | 83% |
| white mushroom | 4.0 | 0.22 | 65% |
| yeast extract spread | 5.0 | 1.85 | 59% |
| portabella mushrooms | 3.9 | 0.29 | 55% |
| eggplant | 3.8 | 0.25 | 34% |
| coconut water | 3.7 | 0.19 | 66% |
| peas | 3.8 | 0.42 | 65% |
| lemongrass | 4.1 | 0.99 | 93% |
| beets | 3.6 | 0.43 | 70% |
| blackberries | 3.5 | 0.43 | 27% |
| turnips | 3.2 | 0.21 | 51% |
| chayote | 3.2 | 0.24 | 40% |
| wheat bran | 4.3 | 2.16 | 38% |
| strawberries | 3.0 | 0.32 | 49% |
| soybeans (sprouted) | 3.3 | 0.81 | 49% |
| kiwifruit | 3.1 | 0.61 | 55% |
| leeks | 2.6 | 0.61 | 83% |
| celeriac | 2.3 | 0.42 | 72% |
| carrots | 2.2 | 0.41 | 64% |
| cantaloupe | 2.1 | 0.34 | 70% |
| mulberries | 2.1 | 0.43 | 74% |
| shiitake mushroom | 2.0 | 0.39 | 58% |
| boysenberries | 1.9 | 0.5 | 54% |
| turnips | 1.7 | 0.22 | 61% |
| carambola | 1.6 | 0.31 | 56% |
| raspberries | 1.6 | 0.52 | 30% |
| grapefruit | 1.2 | 0.3 | 83% |
| cowpeas | 1.7 | 1.16 | 68% |
| limes | 0.9 | 0.3 | 70% |
macronutrients
The macronutrient split of Geoffrey’s diet is shown in the chart below.
protein
Geoffrey’s protein intake is 2.2g/kg LBM or 222g/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 Geoffrey’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 | 40 |
| RDI/sedentary | ~11% | 0.8 | 79 |
| typical | ~16% | 1.2 | 119 |
| minimum nutrient optimiser | ~24% | 1.8 | 140 |
| Geoffrey | 34% | 2.25 | 222 |
macro targets
While Geoffrey’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) | 140 | 345 |
| fat (g) | 40 | 225 |
| carbs (g) | 0 | 115 |
| energy (calories) | 3050 |
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 Geoffrey’s food log based on the harder to find 50% of the essential nutrients. Geoffrey’s most nutrient dense day is June 10 2020 while his least nutrient-dense day is June 14 2020.
best and worst days
Geoffrey’s food diary for the best and worst days are shown below for comparison. Geoffrey 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 weight loss
The meals listed below will provide more of the nutrients Geoffrey is not getting in large quantities while also helping with his goal of fat loss.
- baked kale chips
- optimised electrolyte mix
- lemon vegetables
- green juice
- cauliflower & spinach soup
- cod, veggies & pickles
- broccoli soup
- lean burgers, spinach & mushrooms
- sautéed spinach with bacon
- cruciferous juice
- sautéed spinach & mushrooms
- Hulk green smoothie
- quick fish salad with mussels
- quinoa stuffed peppers
- roast turmeric cauliflower
- zucchini & carrot fritters
- arugula salad
- parsley & spinach salad
- mango & zucchini lettuce wraps
- potassium caramel salted coffee
- medium fat spinach omelette
- salmon & salad bowl
- Popeye bowl
- cauliflower soup
- chicken breast, mushrooms, broccoli, spinach, asparagus
- salmon, chicory, sauerkraut & greens
- Rhonda Patrick Smoothie 1
- arugula, chicory, sauerkraut & prosciutto
- avocado, spinach & walnut salad
- spinach, cottage cheese & protein sludge
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances