Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help David 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
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 David’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

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
4.3
Zinc : Copper
19.5
Potassium : Sodium
0.2
Calcium : Magnesium
15.9
Iron : Copper
20.5
Calcium : Phosphorus
1.3

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 5%
Magnesium 8%
Potassium 10%
Thiamin (B1) 15%
Vitamin K1 17%
Niacin (B3) 19%
Vitamin D 22%
Vitamin E 24%
Folate 28%
Vitamin B6 35%
Copper 39%
Phosphorus 42%
Omega-3 51%

optimal foods for you

The foods listed below will provide David 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
chicory greens 16.0 0.23 23%
coriander 16.6 0.23 30%
endive 12.8 0.17 7%
basil 17.9 0.23 47%
spinach 16.9 0.23 49%
beet greens 13.8 0.22 35%
mustard greens 12.7 0.27 36%
escarole 10.2 0.19 24%
asparagus 14.3 0.22 50%
chard 14.1 0.19 51%
watercress 15.9 0.11 65%
zucchini 11.5 0.17 40%
lettuce 12.9 0.15 50%
chives 12.4 0.30 48%
alfalfa 7.1 0.23 19%
parsley 11.9 0.36 48%
turnip greens 10.8 0.29 44%
arugula 10.8 0.25 45%
banana pepper 9.1 0.27 36%
wheat bran 11.2 2.16 38%
okra 10.8 0.22 50%
chinese cabbage 11.3 0.12 54%
summer squash 10.0 0.19 45%
broccoli 10.8 0.35 50%
portabella mushrooms 11.1 0.29 55%
collards 7.6 0.33 37%
paprika 8.6 2.82 27%
radicchio 12.2 0.23 68%
dill (fresh) 10.8 0.43 59%
celery 8.9 0.18 50%
sage 8.1 3.15 26%
sauerkraut 6.8 0.19 39%
eggplant 6.2 0.25 35%
white mushroom 11.1 0.22 65%
red peppers 7.1 0.31 40%
kale 10.2 0.28 60%
jalapeno peppers 6.4 0.27 37%
cauliflower 8.2 0.25 50%
marjoram 7.6 2.71 31%
thyme 8.2 2.76 34%
curry powder 5.1 3.25 13%
brussel sprouts 8.0 0.42 50%
shiitake mushroom 8.9 0.39 58%
lamb liver 8.7 1.68 48%
radishes 6.2 0.16 43%
seaweed (laver) 12.6 0.35 80%
amaranth leaves 13.2 0.21 86%
pickles 5.4 0.12 40%
cucumber 5.4 0.12 40%
cabbage 7.9 0.23 55%
chayote 5.3 0.24 41%
artichokes 7.0 0.47 49%
cloves 7.1 2.74 35%
blackberries 3.1 0.43 27%
salmon 8.1 1.56 52%
fish roe 7.0 1.43 47%
mackerel 3.3 3.05 14%
avocado 0.4 1.60 8%
edamame 5.4 1.21 41%
onions 8.3 0.32 65%
sturgeon 6.6 1.35 49%
beef brains 2.3 1.51 22%
trout 6.3 1.68 45%
chicken liver 7.0 1.72 50%
lamb kidney 6.6 1.12 52%
snap beans 6.5 0.15 58%
red cabbage 6.1 0.29 55%
seaweed (wakame) 10.0 0.45 79%
halibut 8.5 1.11 66%
yeast extract spread 8.0 1.85 59%
beef liver 8.0 1.75 60%
turkey liver 6.1 1.89 47%
turnips 4.9 0.21 51%
veal liver 7.5 1.92 55%
lamb brains 2.3 1.54 27%
olives -2.0 1.45 3%
raspberries 1.4 0.52 30%
sardine 4.3 2.08 38%
spirulina 7.6 0.26 70%
anchovy 5.2 2.10 44%
caviar 3.7 2.64 33%
flounder 5.7 0.86 57%
soybeans (sprouted) 4.2 0.81 49%
mung beans 7.4 0.19 74%
mollusks conch 5.2 1.30 54%
tarragon 8.4 2.95 62%
herring 3.1 2.17 36%
sweetbread 0.1 3.18 12%
ham 1.2 1.49 29%
tuna 5.2 1.84 52%
mussel 5.9 0.86 63%
sunflower seeds 2.9 5.46 15%
crab 7.2 0.83 71%
crayfish 6.4 0.82 67%
oysters 5.2 1.02 59%
rhubarb 3.7 0.21 55%
winter squash 6.1 0.40 69%
caraway seed 2.3 3.33 27%
pollock 6.7 1.11 69%
peas 5.2 0.42 65%

macronutrients

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

protein

David’s protein intake is 0.94g/kg LBM or 77g/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 David’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 33
RDI/sedentary 11% 0.8 66
typical 16% 1.2 98
strength athlete 24% 1.8 147
maximum 35% 2.7 265
David 18% 0.94 77

macro targets

Based on David’s current body fat he could theoretically run at an energy deficit of 2227 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 1.33 kg (2.94 lbs) per week or an energy intake of less than 885 calories per day.

This would represent a 62% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 2000 calories per day. David should target a minimum protein intake of 147 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

David should consume at least 147g of protein per day.

David’s fat intake should range between 33 and 144g/day.

David’s maximum recommended carbohydrate intake is 155g 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) 147 265
fat (g) 33 144
carbs (g) 0 155
energy (calories) 885 2000

David’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

David’s food diary indicates he is eating 1749 calories per day with an insulin load of 70g/day and with 16% insulinogenic calories. His basal metabolic rate (BMR) is 2353 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 David’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
David 16% 70 27

daily nutrient score

The chart below shows a comparison of the nutrient density of David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is December 28 2017 while his least nutrient-dense day is December 12 2017.

best and worst days

David’s food diary for the best and worst days are shown below for comparison. David 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)
Kerrygold, Salted Butter 100
Viva Naturals, MCT Oil 140
Rao's Homemade, All Natural, Premium Quality Tomato Sauce, Cheese, Vodka 80
prime rib beef steak burger 380
Hellman's & Best Foods, Real Mayonnaise 59
Sargento Foods Inc., Sargento, Natural Monterey Jack Cheese Sticks With Jalapeno Peppers Snacks, Pepper Jack 80
Eggs, Cooked 155
Mauna Loa, macadamia nuts, salted, dry roasted 230
Cole's Mackerel, Wild Mackerel In Olive Oil 166
Cream Cheese, Brick 99
Green Giant, spinach, Steamers, frozen, chopped 20
Kerrygold, Salted Butter 50
Mauna Loa, macadamia nuts, salted, dry roasted 230
Viva Naturals, Ultra Strength Omega-3 Fish Oil 20
Cream Cheese, Brick 298
Breakstone's, Cottage Cheese, Smooth & Creamy, Small Curd, Snack Size 110
bash-Smoked Oysters 150

Worst Day

food name energy (kcal)
Sargento Foods Inc., Sargento, Natural Monterey Jack Cheese Sticks With Jalapeno Peppers Snacks, Pepper Jack 320
Busseto, Prosciutto 180

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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