The food and meal lists in this report have been tailored to help Charlie 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 |
The chart below shows the micronutrients provided by Charlie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Charlie 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 Charlie’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.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin E | 17% | |
Thiamin (B1) | 50% | |
Folate | 60% | |
Manganese | 62% | |
Vitamin C | 70% | |
Panto Acid (B5) | 76% | |
Copper | 85% | |
Potassium | 90% | |
Calcium | 95% | |
Riboflavin (B2) | 100% | |
Zinc | 131% | |
Omega-3 | 136% | |
Vitamin K1 | 136% |
The foods listed below will provide Charlie 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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
lamb liver | 7.1 | 1.68 | 48% |
beef liver | 6.5 | 1.75 | 60% |
veal liver | 6.5 | 1.92 | 55% |
chicken liver | 5.9 | 1.72 | 50% |
lamb kidney | 5.4 | 1.12 | 52% |
turkey liver | 5.1 | 1.89 | 47% |
pork liver | 4.4 | 1.65 | 59% |
beef kidney | 3.5 | 1.57 | 52% |
1.3 | 0.41 | 64% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
crab | 3.4 | 0.83 | 71% |
crayfish | 2.6 | 0.82 | 67% |
mollusks conch | 2.8 | 1.3 | 54% |
lobster | 2.3 | 0.89 | 71% |
fish roe | 2.6 | 1.43 | 47% |
oysters | 1.9 | 1.02 | 59% |
mussel | 1.6 | 0.86 | 63% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
watercress | 17.6 | 0.11 | 65% |
chicory greens | 16.1 | 0.23 | 23% |
spinach | 15.6 | 0.23 | 49% |
coriander | 15.3 | 0.23 | 30% |
beet greens | 14.9 | 0.22 | 35% |
endive | 14.1 | 0.17 | 7% |
mustard greens | 12.4 | 0.27 | 36% |
chard | 12.2 | 0.19 | 51% |
parsley | 12.2 | 0.36 | 48% |
escarole | 12.0 | 0.19 | 24% |
asparagus | 12.1 | 0.22 | 50% |
seaweed (laver) | 11.9 | 0.35 | 80% |
chives | 11.2 | 0.3 | 48% |
arugula | 10.8 | 0.25 | 45% |
lettuce | 10.6 | 0.15 | 50% |
turnip greens | 10.7 | 0.29 | 44% |
chinese cabbage | 10.5 | 0.12 | 54% |
radicchio | 10.5 | 0.23 | 68% |
amaranth leaves | 10.5 | 0.21 | 86% |
broccoli | 10.4 | 0.35 | 50% |
okra | 9.2 | 0.22 | 50% |
white mushroom | 8.9 | 0.22 | 65% |
kale | 8.6 | 0.28 | 60% |
portabella mushrooms | 8.1 | 0.29 | 55% |
onions | 8.0 | 0.32 | 65% |
celery | 7.8 | 0.18 | 50% |
spirulina | 7.7 | 0.26 | 70% |
cucumber | 7.5 | 0.12 | 40% |
pickles | 7.5 | 0.12 | 40% |
banana pepper | 7.5 | 0.27 | 36% |
cauliflower | 7.5 | 0.25 | 50% |
cabbage | 7.5 | 0.23 | 55% |
yeast extract spread | 8.5 | 1.85 | 59% |
brussel sprouts | 7.1 | 0.42 | 50% |
red peppers | 7.0 | 0.31 | 40% |
seaweed (wakame) | 7.0 | 0.45 | 79% |
alfalfa | 6.7 | 0.23 | 19% |
zucchini | 6.6 | 0.17 | 40% |
collards | 6.6 | 0.33 | 37% |
seaweed (kelp) | 6.2 | 0.43 | 77% |
mung beans | 6.0 | 0.19 | 74% |
pumpkin | 5.7 | 0.2 | 76% |
summer squash | 5.6 | 0.19 | 45% |
snap beans | 5.2 | 0.15 | 58% |
sauerkraut | 5.0 | 0.19 | 39% |
shiitake mushroom | 5.0 | 0.39 | 58% |
radishes | 4.9 | 0.16 | 42% |
peas | 5.0 | 0.42 | 65% |
jalapeno peppers | 4.8 | 0.27 | 37% |
rhubarb | 4.7 | 0.21 | 55% |
red cabbage | 4.4 | 0.29 | 55% |
pinto beans | 4.2 | 0.22 | 83% |
butternut squash | 4.2 | 0.45 | 75% |
artichokes | 4.1 | 0.47 | 49% |
eggplant | 3.7 | 0.25 | 34% |
chayote | 3.5 | 0.24 | 40% |
winter squash | 3.6 | 0.4 | 69% |
turnips | 2.6 | 0.21 | 51% |
blackberries | 2.7 | 0.43 | 27% |
beets | 2.7 | 0.43 | 70% |
soybeans (sprouted) | 2.9 | 0.81 | 49% |
carrots | 2.5 | 0.41 | 64% |
strawberries | 2.4 | 0.32 | 49% |
kiwifruit | 2.6 | 0.61 | 55% |
coconut water | 2.3 | 0.19 | 66% |
lemongrass | 2.8 | 0.99 | 93% |
wheat bran | 3.6 | 2.16 | 38% |
edamame | 2.7 | 1.21 | 41% |
celeriac | 2.2 | 0.42 | 72% |
turnips | 1.7 | 0.22 | 61% |
mulberries | 1.8 | 0.43 | 74% |
cantaloupe | 1.7 | 0.34 | 70% |
boysenberries | 1.7 | 0.5 | 54% |
carambola | 1.6 | 0.31 | 56% |
leeks | 1.8 | 0.61 | 83% |
grapefruit | 1.5 | 0.3 | 83% |
limes | 1.1 | 0.3 | 70% |
oranges | 1.2 | 0.46 | 77% |
raspberries | 1.0 | 0.52 | 30% |
grapefruit | 0.9 | 0.33 | 85% |
apricots | 0.8 | 0.48 | 71% |
gooseberries | 0.8 | 0.44 | 52% |
cowpeas | 1.3 | 1.16 | 68% |
jerusalem-artichokes | 0.9 | 0.73 | 87% |
The macronutrient split of Charlie’s diet is shown in the chart below.
While Charlie’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) | 120 | 215 |
fat (g) | 25 | 65 |
carbs (g) | 0 | 120 |
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.
The chart below shows a comparison of the nutrient density of Charlie’s food log based on the harder to find 50% of the essential nutrients. Charlie’s most nutrient dense day is April 09 2018 while his least nutrient-dense day is April 13 2018.
Charlie’s food diary for the best and worst days are shown below for comparison. Charlie 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) |
---|---|
Daily Supplement Stack (w/ Fish Oil) | 66 |
Myprotein, Impact Whey Protein Powder Drink Mix, Unflavored | 200 |
BetterBody Foods, Pb Fit, Organic Peanut Butter Powder | 70 |
Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted | 502 |
Beef Steak, Sirloin Tip, No Visible Fat Eaten | 605 |
Clarified butter, Butter Oil | 112 |
Cabernet Sauvignon | 20 |
Myprotein, Impact Whey Protein Powder Drink Mix, Unflavored | 100 |
BetterBody Foods, Pb Fit, Organic Peanut Butter Powder | 35 |
Beef Steak, Sirloin Tip, No Visible Fat Eaten | 277 |
Worst Day
food name | energy (kcal) |
---|---|
Daily Supplement Stack (w/ Fish Oil) | 66 |
Myprotein, Impact Whey Protein Powder Drink Mix, Unflavored | 200 |
BetterBody Foods, Pb Fit, Organic Peanut Butter Powder | 70 |
Joseph's, Flax, Oat Bran & Whole Wheat Lavash Bread | 120 |
4/12/18 Taco Beef | 160 |
Kirkland Signature, Fully-Cooked Bacon | 240 |
Lettuce, Romaine or Cos | 9 |
Tomato Raw, Includes Cherry, Grape, Roma | 20 |
Tillamook County Creamery Association, Tillamook, Lowfat Sour Cream | 65 |
Kirkland Signature, Shredded Cheese, Mexican Blend | 138 |
Pace, The Original Picante Sauce, Medium | 10 |
Great Value, Cottage Cheese, Fat Free | 80 |
Almond Flour | 40 |
Kraft, Cheese, Parmesan | 40 |
Baken-Ets, Fried Pork Skins, Hot 'N Spicy | 70 |
Chicken Breast, Skin Removed Before Cooking | 296 |
G Hughes Smokehouse, Sugar Free BBQ Sauce, Original | 20 |
Chicken Breast, Skin Removed Before Cooking | 358 |
Montezuma's, 100% Cocoa Solids Dark Chocolate Absolute Black with Cocoa Nibs | 180 |
Cabernet Sauvignon | 800 |
Season Brand,Sardines, Skinless & Boneless, in Extra Virgin Olive Oil, Salt Added | 312 |
Great Value, Cottage Cheese | 80 |
Baked Potato, Plain, Skin not Eaten | 251 |
Heinz, Tomato Ketchup, No Sugar Added | 30 |
Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough | 190 |
Kirkland Signature, Protein Bar, Chocolate Brownie | 190 |
Trapper's Creek, Smoked Salmon | 772 |
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 Charlie is not getting in large quantities while also helping with his goal of fat loss.
NOTE: these recipes are not optimized for your allergies/intolerances