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 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 Alys’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: depression, hypertension.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 55% | |
| Sodium | 57% | |
| Vitamin E | 65% | |
| Iron | 67% | |
| Calcium | 78% | |
| Magnesium | 87% | |
| Potassium | 106% | |
| Manganese | 107% | |
| Phosphorus | 119% | |
| Folate | 132% | |
| Copper | 141% | |
| Omega-3 | 142% | |
| Panto Acid (B5) | 142% | |
| Cystine | 329% | |
| Vitamin B-12 | 303% | |
| Vitamin B-6 | 210% | |
| Riboflavin (B2) | 266% | |
| Vitamin C | 197% | |
| Selenium | 257% | |
| Zinc | 178% |
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).
Animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| veal liver | 1876.8 | 1.92 | 55% |
| beef liver | 1706.8 | 1.75 | 60% |
| pork liver | 1506.0 | 1.65 | 59% |
| lamb liver | 1276.8 | 1.68 | 48% |
| lamb kidney | 963.2 | 1.12 | 52% |
| egg white | 385.7 | 0.52 | 74% |
| beef kidney | 898.7 | 1.57 | 52% |
| turkey liver | 1029.9 | 1.89 | 47% |
| chicken liver | 902.6 | 1.72 | 50% |
| whole egg | 614.5 | 1.43 | 30% |
| lamb (lean) | 617.4 | 1.44 | 43% |
| kefir (low fat) | 5.2 | 0.41 | 64% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 3041.2 | 1.43 | 47% |
| crab | 1061.3 | 0.83 | 71% |
| lobster | 1045.7 | 0.89 | 71% |
| mollusks conch | 1135.0 | 1.30 | 54% |
| mussel | 870.4 | 0.86 | 63% |
| halibut | 877.4 | 1.11 | 66% |
| salmon | 1054.1 | 1.56 | 52% |
| clam | 951.3 | 1.42 | 73% |
| octopus | 1004.0 | 1.64 | 71% |
| rockfish | 686.6 | 1.09 | 66% |
| crayfish | 514.6 | 0.82 | 67% |
| flounder | 360.0 | 0.86 | 57% |
| oysters | 350.9 | 1.02 | 59% |
Plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 733.1 | 0.23 | 49% |
| amaranth leaves | 500.9 | 0.21 | 86% |
| wheat bran | 1476.4 | 2.16 | 38% |
| turnip greens | 501.2 | 0.29 | 44% |
| portabella mushrooms | 407.3 | 0.29 | 55% |
| snap beans | 298.7 | 0.15 | 58% |
| chinese cabbage | 267.0 | 0.12 | 54% |
| asparagus | 279.5 | 0.22 | 50% |
| banana pepper | 267.1 | 0.27 | 36% |
| artichokes | 376.6 | 0.47 | 49% |
| kale | 266.9 | 0.28 | 60% |
| pumpkin | 217.3 | 0.20 | 76% |
| oat bran | 1393.4 | 2.46 | 65% |
| red peppers | 268.1 | 0.31 | 40% |
| collards | 271.0 | 0.33 | 37% |
| zucchini | 183.5 | 0.17 | 40% |
| celery | 180.0 | 0.18 | 50% |
| cauliflower | 216.2 | 0.25 | 50% |
| escarole | 185.9 | 0.19 | 24% |
| broccoli | 256.7 | 0.35 | 50% |
| brussel sprouts | 285.7 | 0.42 | 50% |
| parsley | 242.6 | 0.36 | 48% |
| summer squash | 158.0 | 0.19 | 45% |
| mung beans | 154.1 | 0.19 | 74% |
| mustard greens | 178.6 | 0.27 | 36% |
| shiitake mushroom | 242.4 | 0.39 | 58% |
| okra | 157.8 | 0.22 | 50% |
| onions | 200.2 | 0.32 | 65% |
| jalapeno peppers | 170.1 | 0.27 | 37% |
| pickles | 95.1 | 0.12 | 40% |
| cucumber | 95.1 | 0.12 | 40% |
| watercress | 78.3 | 0.11 | 65% |
| sauerkraut | 119.6 | 0.19 | 39% |
| radishes | 91.2 | 0.16 | 43% |
| coconut water | 109.2 | 0.19 | 66% |
| chayote | 135.5 | 0.24 | 41% |
| winter squash | 218.3 | 0.40 | 69% |
| rhubarb | 104.3 | 0.21 | 55% |
| chard | 89.4 | 0.19 | 51% |
| beet greens | 101.4 | 0.22 | 35% |
| white mushroom | 98.2 | 0.22 | 65% |
| butternut squash | 213.0 | 0.45 | 75% |
| radicchio | 92.9 | 0.23 | 68% |
| seaweed (laver) | 156.4 | 0.35 | 80% |
| chicory greens | 89.9 | 0.23 | 23% |
| cabbage | 87.2 | 0.23 | 55% |
| lettuce | 50.3 | 0.15 | 50% |
| turnips | 67.9 | 0.21 | 51% |
| endive | 42.2 | 0.17 | 7% |
| alfalfa | 67.5 | 0.23 | 19% |
| carrots | 151.5 | 0.41 | 64% |
| red cabbage | 84.5 | 0.29 | 55% |
| eggplant | 50.0 | 0.25 | 35% |
| peas | 140.5 | 0.42 | 65% |
| blackberries | 140.3 | 0.43 | 27% |
| celeriac | 121.1 | 0.42 | 72% |
| arugula | 28.5 | 0.25 | 45% |
| coriander | 13.4 | 0.23 | 30% |
| turnips | 10.9 | 0.22 | 61% |
| pinto beans | 6.8 | 0.22 | 83% |
| strawberries | 40.6 | 0.32 | 49% |
| carambola | 38.0 | 0.31 | 56% |
| spirulina | 10.0 | 0.26 | 70% |
| mulberries | 81.7 | 0.43 | 74% |
| chives | 10.1 | 0.30 | 48% |
| beets | 69.3 | 0.43 | 70% |
| limes | 1.8 | 0.30 | 70% |
| soybeans (sprouted) | 264.7 | 0.81 | 49% |
| seaweed (kelp) | 43.0 | 0.43 | 77% |
| cantaloupe | -10.3 | 0.34 | 70% |
| edamame | 438.7 | 1.21 | 41% |
| grapefruit | -40.4 | 0.30 | 83% |
| seaweed (wakame) | 39.0 | 0.45 | 79% |
| boysenberries | 49.1 | 0.50 | 54% |
| kiwifruit | 91.0 | 0.61 | 55% |
macronutrients
The macronutrient split of Alys’s diet is shown in the chart below.
macro targets
While Alys’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) | 80 | 200 |
| fat (g) | 25 | 110 |
| carbs (g) | 0 | 65 |
| energy (calories) | 1550 |
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 Alys’s food log based on the harder to find 50% of the essential nutrients. Alys’s most nutrient dense day is January 25 2020 while her least nutrient-dense day is January 22 2020.
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.
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 Alys is not getting in large quantities while also helping with her goal of fat loss.
- potassium caramel coffee
- miso soup
- broccoli soup
- low-carb blueberry smoothie
- carrot ginger soup
- raw chilled avocado soup
- mango & zucchini lettuce wraps
- creamy blended vegetable soup
- Tommy Wood fatty coffee
- chocolate potassium coffee
- cruciferous juice
- hard boiled eggs
- spinach and cauliflower soup
- savory green smoothie
- mashed cauliflower
- endive and watercress salad
- zucchini and watercress soup
- fish and salad
- spicy avocado carrot tomato smoothie
- spinach saag
- Hulk green smoothie
- protein packed southwest scramble
- sauteed radishes & watercress
- paleo butternut squash soup
- creamy cauliflower mash
- cucumber boats with liver pate stuffing
- bitter salad greens
- egg, cottage cheese, mushroom, asparagus and bok choy
- arugula cucumber salad with lemon dressing
- butternut squash soup
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances