The food and meal lists in this report have been tailored to help Bill get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle.
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 |
The chart below shows the micronutrients provided by Bill’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Bill 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.
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.
Going forward, we want to prioritise the micronutrients that Bill’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Calcium | 51% | |
Vitamin E | 61% | |
Zinc | 76% | |
Thiamin (B1) | 79% | |
Potassium | 98% | |
Phosphorus | 111% | |
Folate | 113% | |
Sodium | 119% | |
Panto Acid (B5) | 130% | |
Magnesium | 144% | |
Omega-3 | 154% | |
Riboflavin (B2) | 158% | |
Niacin (B3) | 174% |
The foods listed below will provide Bill with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . 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 |
---|---|---|---|
veal liver | 7.8 | 1.92 | 55% |
beef liver | 7.3 | 1.75 | 60% |
chicken liver | 7.7 | 1.72 | 50% |
lamb liver | 7.4 | 1.68 | 48% |
pork liver | 6.0 | 1.65 | 59% |
lamb kidney | 6.7 | 1.12 | 52% |
turkey liver | 6.1 | 1.89 | 47% |
beef kidney | 3.8 | 1.57 | 52% |
lean pastrami | 1.4 | 0.95 | 72% |
non-fat yogurt | -0.4 | 0.78 | 96% |
cream cheese (low fat) | 0.8 | 1.05 | 76% |
pork chops | 2.0 | 1.74 | 54% |
sour cream (fat free) | -0.7 | 0.74 | 93% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
crab | 3.1 | 0.83 | 71% |
lobster | 1.8 | 0.89 | 71% |
mollusks conch | 2.7 | 1.3 | 54% |
oysters | 2.3 | 1.02 | 59% |
fish roe | 2.8 | 1.43 | 47% |
cod | -0.3 | 2.9 | 71% |
crayfish | 1.4 | 0.82 | 67% |
welk | -1.4 | 2.75 | 82% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
yeast extract spread | 9.2 | 1.85 | 59% |
seaweed (laver) | 8.4 | 0.35 | 80% |
watercress | 9.7 | 0.11 | 65% |
spinach | 9.9 | 0.23 | 49% |
amaranth leaves | 6.0 | 0.21 | 86% |
white mushroom | 7.5 | 0.22 | 65% |
asparagus | 8.8 | 0.22 | 50% |
seaweed (wakame) | 5.9 | 0.45 | 79% |
seaweed (kelp) | 5.8 | 0.43 | 77% |
coriander | 9.2 | 0.23 | 30% |
portabella mushrooms | 6.8 | 0.29 | 55% |
spirulina | 5.6 | 0.26 | 70% |
chicory greens | 9.3 | 0.23 | 23% |
okra | 7.0 | 0.22 | 50% |
beet greens | 8.1 | 0.22 | 35% |
parsley | 6.6 | 0.36 | 48% |
endive | 9.7 | 0.17 | 7% |
chinese cabbage | 6.0 | 0.12 | 54% |
radicchio | 4.7 | 0.23 | 68% |
mung beans | 4.2 | 0.19 | 74% |
shiitake mushroom | 5.3 | 0.39 | 58% |
lettuce | 6.0 | 0.15 | 50% |
arugula | 6.1 | 0.25 | 45% |
broccoli | 5.6 | 0.35 | 50% |
escarole | 7.7 | 0.19 | 24% |
pinto beans | 2.8 | 0.22 | 83% |
chard | 5.1 | 0.19 | 51% |
turnip greens | 5.6 | 0.29 | 44% |
pumpkin | 3.1 | 0.2 | 76% |
chives | 5.0 | 0.3 | 48% |
black beans | 0.7 | 3.41 | 73% |
onions | 3.6 | 0.32 | 65% |
cornmeal | -1.0 | 3.7 | 89% |
butternut squash | 2.3 | 0.45 | 75% |
mustard greens | 5.6 | 0.27 | 36% |
celery | 4.5 | 0.18 | 50% |
garbanzo beans | 0.2 | 3.78 | 69% |
lemongrass | 0.3 | 0.99 | 93% |
kidney beans | 0.1 | 3.37 | 74% |
peas | 2.8 | 0.42 | 65% |
cauliflower | 3.9 | 0.25 | 50% |
poi | -0.5 | 1.12 | 97% |
sprouted wheat | -0.7 | 1.98 | 90% |
white rice | -2.3 | 3.65 | 95% |
oat bran | 0.8 | 2.46 | 65% |
corn-starch | -2.9 | 3.81 | 99% |
winter squash | 2.0 | 0.4 | 69% |
rice flour | -2.3 | 3.66 | 92% |
white flour | -2.3 | 3.67 | 92% |
wheat flour | -2.3 | 3.63 | 91% |
Oats | -0.8 | 3.89 | 70% |
buckwheat | -1.1 | 3.43 | 78% |
red peppers | 4.2 | 0.31 | 40% |
kale | 2.6 | 0.28 | 60% |
shallots | -1.3 | 3.48 | 80% |
wheat bran | 2.9 | 2.16 | 38% |
candied fruit | -2.6 | 3.22 | 98% |
peas | -0.1 | 3.52 | 63% |
cucumber | 4.3 | 0.12 | 40% |
pickles | 4.3 | 0.12 | 40% |
leeks | 0.5 | 0.61 | 83% |
cornmeal, white | -1.7 | 3.62 | 81% |
cornmeal, yellow | -1.7 | 3.62 | 81% |
egg noodles | -2.0 | 3.84 | 83% |
wheat, soft white | -1.1 | 3.4 | 76% |
rye grain | -1.2 | 3.38 | 77% |
egg noodles, enriched | -1.2 | 4.75 | 64% |
rye flour | -1.7 | 3.49 | 81% |
bulgur | -1.7 | 3.42 | 81% |
corn grain, yellow | -1.7 | 3.65 | 78% |
garlic | -0.9 | 1.49 | 89% |
barley, hulled | -1.1 | 3.54 | 73% |
corn flour, masa | -2.0 | 3.63 | 82% |
alfalfa | 5.5 | 0.23 | 19% |
cowpeas | 0.9 | 1.16 | 68% |
brussel sprouts | 3.0 | 0.42 | 50% |
raisins | -2.1 | 2.96 | 89% |
lupin seeds | 0.4 | 3.71 | 51% |
The macronutrient split of Bill’s diet is shown in the chart below.
Bill’s protein intake is 1.8g/kg LBM or 107g/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 Bill’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 | 24 |
RDI/sedentary | ~11% | 0.8 | 48 |
typical | ~16% | 1.2 | 71 |
minimum nutrient optimiser | ~24% | 1.8 | 85 |
Bill | 24% | 1.79 | 107 |
While Bill’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) | 85 | 225 |
fat (g) | 25 | 150 |
carbs (g) | 0 | 125 |
energy (calories) | 2200 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
The chart below shows a comparison of the nutrient density of Bill’s food log based on the harder to find 50% of the essential nutrients. Bill’s most nutrient dense day is March 30 2018 while his least nutrient-dense day is March 29 2018.
Bill’s food diary for the best and worst days are shown below for comparison. Bill 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) |
---|---|
Espresso, without Flavored Syrup | 6 |
Espresso, Decaf, without Flavored Syrup | 4 |
Avalon, Organic Milk Whipping Cream | 122 |
Artisana Organics, Coconut Butter, Whole Coconut Puree | 98 |
Chicken Liver | 84 |
Chicken Heart | 56 |
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw | 30 |
Carrots, Raw | 25 |
Celery, Raw | 10 |
Broccoli, Raw | 51 |
Bulletproof Collagen Powder | 39 |
Curry Powder | 14 |
Green and Black's, Organic 85% Cacao Bar | 117 |
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw | 121 |
Lard | 135 |
Rutabaga, Raw | 56 |
Zucchini, Raw | 26 |
Fish, halibut, Atlantic and Pacific, raw | 114 |
Cauliflower, Raw | 38 |
Squash, Winter, Butternut, Raw | 34 |
Tree Island Greek Yogurt | 148 |
Primal Kitchen, Avocado Oil | 62 |
Focaccia Bread | 154 |
Worst Day
food name | energy (kcal) |
---|---|
Espresso, without Flavored Syrup | 8 |
Espresso, Decaf, without Flavored Syrup | 8 |
Avalon, Organic Milk Whipping Cream | 150 |
Beef, Australian, Imported, Grass-Fed, Ground, 85% Lean, 15% Fat, Raw | 293 |
Broccoli, Raw | 51 |
Carrots, Raw | 62 |
Beef Tallow | 90 |
Bulletproof Collagen Powder | 39 |
Curry Powder | 7 |
Green and Black's, Organic 85% Cacao Bar | 117 |
Chicken, Broilers or Fryers, Dark Meat, Thigh, Meat Only, Raw | 151 |
Thrifty's Pecan Fruit Bread | 300 |
Zucchini, Raw | 26 |
Fish, halibut, Atlantic and Pacific, raw | 114 |
Rutabaga, Raw | 56 |
Green Bell Peppers, Raw | 30 |
Artisana Organics, Coconut Butter, Whole Coconut Puree | 98 |
Swiss Cheese, Natural | 118 |
Lard | 90 |
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)
The meals listed below will provide more of the nutrients Bill is not getting in large quantities while also helping with his goal of building muscle.
NOTE: these recipes are not optimized for your allergies/intolerances