recommended approach
The food and meal lists in this report have been tailored to help Alys get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 Alys’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Alys with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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. The Nutrient Optimiser uses these micronutrient ratios to make sure that it does not prioritise nutrients that would drive micronutrient imbalances. Get more info in this article.
nutrients to prioritise
Going forward, we want to prioritise the nutrients that Alys’s current diet is not providing in large quantities. The table below shows the nutrients that Alys is not getting more than 300% of the recommended daily intake from the diet and that are not contraindicated by the nutrient ratios above. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, hypertension.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 38% | |
| Calcium | 44% | |
| Vitamin E | 44% | |
| Magnesium | 47% | |
| Sodium | 54% | |
| Iron | 62% | |
| Potassium | 69% | |
| Phosphorus | 70% | |
| Manganese | 73% | |
| Zinc | 90% | |
| Copper | 93% | |
| Panto Acid (B5) | 95% | |
| Leucine | 104% |
optimal foods for you
The foods listed below will provide Alys with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 |
|---|---|---|---|
| watercress | 10.9 | 0.11 | 65% |
| basil | 10.7 | 0.23 | 47% |
| spinach | 10.5 | 0.23 | 49% |
| endive | 10.1 | 0.17 | 7% |
| coriander | 9.1 | 0.23 | 30% |
| chicory greens | 8.8 | 0.23 | 23% |
| seaweed (laver) | 8.8 | 0.35 | 80% |
| chard | 8.6 | 0.19 | 51% |
| escarole | 8.3 | 0.19 | 24% |
| beet greens | 8.2 | 0.22 | 35% |
| amaranth leaves | 7.9 | 0.21 | 86% |
| arugula | 7.5 | 0.25 | 45% |
| asparagus | 7.5 | 0.22 | 50% |
| turnip greens | 7.5 | 0.29 | 44% |
| parsley | 7.2 | 0.36 | 48% |
| alfalfa | 7.0 | 0.23 | 19% |
| broccoli | 6.9 | 0.35 | 50% |
| radicchio | 6.6 | 0.23 | 68% |
| mustard greens | 6.6 | 0.27 | 36% |
| spirulina | 6.5 | 0.26 | 70% |
| chives | 6.4 | 0.30 | 48% |
| dill (fresh) | 6.5 | 0.43 | 59% |
| seaweed (wakame) | 6.4 | 0.45 | 79% |
| lettuce | 6.2 | 0.15 | 50% |
| crab | 6.4 | 0.83 | 71% |
| zucchini | 6.0 | 0.17 | 40% |
| chinese cabbage | 5.9 | 0.12 | 54% |
| lobster | 6.3 | 0.89 | 71% |
| celery | 5.7 | 0.18 | 50% |
| wheat bran | 6.8 | 2.16 | 38% |
| shiitake mushroom | 5.7 | 0.39 | 58% |
| portabella mushrooms | 5.6 | 0.29 | 55% |
| white mushroom | 5.4 | 0.22 | 65% |
| banana pepper | 5.4 | 0.27 | 36% |
| okra | 5.3 | 0.22 | 50% |
| fish roe | 5.9 | 1.43 | 47% |
| pumpkin | 5.1 | 0.20 | 76% |
| jalapeno peppers | 5.0 | 0.27 | 37% |
| cauliflower | 5.0 | 0.25 | 50% |
| summer squash | 4.9 | 0.19 | 45% |
| mung beans | 4.9 | 0.19 | 74% |
| kale | 4.9 | 0.28 | 60% |
| yeast extract spread | 5.8 | 1.85 | 59% |
| seaweed (kelp) | 4.9 | 0.43 | 77% |
| butternut squash | 4.8 | 0.45 | 75% |
| trout | 5.5 | 1.68 | 45% |
| crayfish | 4.8 | 0.82 | 67% |
| winter squash | 4.5 | 0.40 | 69% |
| mussel | 4.8 | 0.86 | 63% |
| cucumber | 4.3 | 0.12 | 40% |
| pickles | 4.3 | 0.12 | 40% |
| snap beans | 4.1 | 0.15 | 58% |
| eggplant | 4.2 | 0.25 | 35% |
| veal liver | 5.1 | 1.92 | 55% |
| peas | 4.1 | 0.42 | 65% |
| paprika | 5.6 | 2.82 | 27% |
| halibut | 4.5 | 1.11 | 66% |
| lemongrass | 4.4 | 0.99 | 93% |
| chayote | 4.0 | 0.24 | 41% |
| red peppers | 3.9 | 0.31 | 40% |
| collards | 3.9 | 0.33 | 37% |
| rockfish | 4.4 | 1.09 | 66% |
| artichokes | 4.0 | 0.47 | 49% |
| pinto beans | 3.8 | 0.22 | 83% |
| cloves | 5.3 | 2.74 | 35% |
| salmon | 4.6 | 1.56 | 52% |
| sturgeon | 4.4 | 1.35 | 49% |
| lamb kidney | 4.2 | 1.12 | 52% |
| tarragon | 5.3 | 2.95 | 62% |
| rhubarb | 3.6 | 0.21 | 55% |
| beef liver | 4.5 | 1.75 | 60% |
| beef tripe | 4.1 | 1.03 | 55% |
| blackberries | 3.7 | 0.43 | 27% |
| pollock | 4.1 | 1.11 | 69% |
| pork liver | 4.4 | 1.65 | 59% |
| radishes | 3.5 | 0.16 | 43% |
| flounder | 3.9 | 0.86 | 57% |
| soybeans (sprouted) | 3.8 | 0.81 | 49% |
| onions | 3.4 | 0.32 | 65% |
| beef kidney | 4.0 | 1.57 | 52% |
| chicken liver | 4.1 | 1.72 | 50% |
| oysters | 3.7 | 1.02 | 59% |
| mollusks conch | 3.8 | 1.30 | 54% |
| cabbage | 3.2 | 0.23 | 55% |
| lamb liver | 4.0 | 1.68 | 48% |
| curry powder | 4.9 | 3.25 | 13% |
| coconut water | 3.0 | 0.19 | 66% |
| sauerkraut | 3.0 | 0.19 | 39% |
| cod | 4.6 | 2.90 | 71% |
| thyme | 4.5 | 2.76 | 34% |
| white fish | 3.5 | 1.08 | 70% |
| caviar | 4.4 | 2.64 | 33% |
| turnips | 2.8 | 0.21 | 51% |
| turmeric | 4.6 | 3.12 | 61% |
| celeriac | 2.8 | 0.42 | 72% |
| kefir (low fat) | 2.8 | 0.41 | 64% |
| pepper | 4.1 | 2.51 | 57% |
| lean pastrami | 3.1 | 0.95 | 73% |
| brussel sprouts | 2.8 | 0.42 | 50% |
| saffron | 4.4 | 3.10 | 75% |
macronutrients
The macronutrient split of Alys’s diet is shown in the chart below.
protein
Alys’s protein intake is 1.9g/kg LBM or 84g/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 Alys’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 18 |
| RDI/sedentary | ~11% | 0.8 | 36 |
| typical | ~16% | 1.2 | 54 |
| minimum nutrient optimiser | ~24% | 1.8 | 81 |
| Alys | 29% | 1.87 | 84 |
macro targets
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. Alys’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets be a useful starting point.
| macros | lower limit | upper limit |
|---|---|---|
| protein (g) | 81 | 166 |
| fat (g) | 18 | 90 |
| carbs (g) | 0 | 85 |
| energy (calories) | 485 | 1253 |
These initial recommendations are based on theoretical calorie intakes. Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
Alys’s food diary indicates she is eating 1183 calories per day with an insulin load of 101g/day and with 34% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Alys’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 | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| Alys | 34% | 101 | 54 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Alys’s food log based on the harder to find 50% of the essential nutrients. Alys’s most nutrient dense day is January 02 2019 while her least nutrient-dense day is January 06 2019.
best and worst days
Alys’s food diary for the best and worst days are shown below for comparison. Alys 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) |
|---|---|
| Egg Yolks, Cooked | 94 |
| Mushrooms, Cooked from Fresh | 3 |
| Bacon, Pork, Center Cut | 23 |
| Spinach, Raw | 3 |
| Chicken Breast, Skin Removed Before Cooking | 147 |
| Spinach, Raw | 14 |
| Mushrooms, Cooked from Fresh | 4 |
| Bacon, Pork | 75 |
| Cottage Cheese, Regular or Creamed, 4% Fat | 13 |
| Tomato Raw, Includes Cherry, Grape, Roma | 4 |
| Cucumber, Raw, Without Peel | 1 |
| Cottage Cheese, Regular or Creamed, 4% Fat | 26 |
| Sardines, Canned in Water, Drained | 195 |
| Beets, Raw | 29 |
| Dill Pickles | 7 |
| Lamb roast, shank or foreshank, no visible fat eaten | 173 |
| Cauliflower, Cooked from Fresh | 5 |
| Celeriac, Celery Root, Cooked from Fresh | 21 |
| Daikon, Oriental Radish, Cooked | 13 |
| Walnuts | 26 |
| Pomegranate, Fresh, Arils-Seed/Juice Sacs | 1 |
| Goat Cheese, Soft | 20 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Grapes, Fresh | 31 |
| Cantaloupe, Fresh | 54 |
| Pineapple, Fresh | 17 |
| Tea, Black, Brewed, Prepared with Tap Water | 7 |
| Tossed Salad, Plain, without Dressing | 8 |
| M&S, Slow Cooked Pork Belly Hog Roast | 327 |
| Woolworths, Sausage Roll | 102 |
| Muffins, Pumpkin, Homemade | 327 |
diet log analysis
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 Alys is not getting in large quantities while also helping with her goal of fat loss.
- spinach, capsicum, oysters, egg white & mackerel
- spinach, egg white, salmon & sauerkraut
- chicken, spinach, mushrooms, asparagus and broccoli
- roo burgers, spinach and mushrooms
- spinach, sardines, egg white, oysters and sauerkraut
- medium fat omelette
- lower fat scrambled eggs
- fat loss protein pudding
- chicken drumsticks with spinach and mushrooms
- spinach with mushrooms
- spinach, egg whites, anchovies and mackerel
- steak, spinach, bok choy, beetroot dip and olives
- turkey and spinach omelette
- potassium caramel coffee
- scrambled eggs / omelette (full fat)
- spinach, capsicum, oysters, egg & mackerel
- cruciferous juice
- spinach, egg and oysters
- Sauteed spinach with bacon
- spinach, cottage cheese and protein sludge
- salmon, broccoli and purple cabbage
- Diana's tuna salad with less oil
- cauliflower and spinach soup
- spinach, mackerel, peanuts and cheese
- dominic d'agostino eggs, sardines, oysters and broccoli
- kangaroo, spinach and tomato
- bitter salad greens - no olive oil
- salmon and asparagus
- low fat spinach muffins
- broccoli, egg whites, mackerel and mussels
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances