Nutrition Fingerprint

recommended approach

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
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 Charlie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Charlie with the nutrients that he is not getting enough of in the most cost effective manner 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.

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
1.2
Zinc : Copper
27.9
Potassium : Sodium
1.1
Calcium : Magnesium
0.9
Iron : Copper
24.5
Calcium : Phosphorus
0.8

other considerations

You also indicated that you have fatigue. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having fatigue:

  • Vitamin B-6
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Folate
  • Zinc
  • Magnesium
  • Selenium
  • Cystine
  • 18:3 n-3 c
  • Vitamin A
  • Vitamin C
  • Vitamin E
  • Vitamin D

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Charlie’s diet is not providing in large quantities. The table below shows the nutrients that Charlie is not achieving more than 300% of the DRI 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: fatigue.

nutrient % DRI prioritize
Vitamin E 22%
Folate 46%
Thiamin (B1) 50%
Manganese 53%
Panto Acid (B5) 78%
Sodium 80%
Copper 88%
Potassium 90%
Riboflavin (B2) 102%
Omega-3 117%
Calcium 118%
Phosphorus 127%
Vitamin K1 127%

optimal foods for you

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 (insulin sensitive). 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
spinach 14.3 0.23 49%
coriander 14.2 0.23 30%
watercress 14.1 0.11 65%
chicory greens 13.9 0.23 23%
basil 13.5 0.23 47%
endive 12.9 0.17 7%
beet greens 12.5 0.22 35%
seaweed (laver) 12.1 0.35 80%
asparagus 11.6 0.22 50%
escarole 11.5 0.19 24%
radicchio 11.3 0.23 68%
chard 10.7 0.19 51%
lettuce 10.0 0.15 50%
broccoli 9.7 0.35 50%
arugula 9.6 0.25 45%
parsley 9.4 0.36 48%
chives 9.3 0.30 48%
mustard greens 8.8 0.27 36%
spirulina 8.8 0.26 70%
white mushroom 8.4 0.22 65%
amaranth leaves 8.3 0.21 86%
yeast extract spread 9.2 1.85 59%
turnip greens 8.2 0.29 44%
dill (fresh) 8.1 0.43 59%
celery 7.9 0.18 50%
portabella mushrooms 8.0 0.29 55%
seaweed (wakame) 8.0 0.45 79%
chinese cabbage 7.2 0.12 54%
kale 7.1 0.28 60%
okra 7.0 0.22 50%
lamb liver 7.7 1.68 48%
onions 6.7 0.32 65%
zucchini 6.4 0.17 40%
cauliflower 6.4 0.25 50%
pumpkin 6.4 0.20 76%
alfalfa 6.3 0.23 19%
brussel sprouts 6.4 0.42 50%
cucumber 6.1 0.12 40%
pickles 6.1 0.12 40%
mung beans 6.0 0.19 74%
banana pepper 6.0 0.27 36%
seaweed (kelp) 6.0 0.43 77%
veal liver 6.8 1.92 55%
jalapeno peppers 5.7 0.27 37%
beef liver 6.6 1.75 60%
collards 5.7 0.33 37%
red peppers 5.6 0.31 40%
shiitake mushroom 5.5 0.39 58%
cabbage 5.3 0.23 55%
snap beans 5.1 0.15 58%
chicken liver 6.0 1.72 50%
summer squash 4.9 0.19 45%
turkey liver 5.9 1.89 47%
eggplant 4.7 0.25 35%
thyme 6.2 2.76 34%
chayote 4.5 0.24 41%
peas 4.5 0.42 65%
lamb kidney 5.0 1.12 52%
radishes 4.3 0.16 43%
butternut squash 4.4 0.45 75%
pinto beans 4.2 0.22 83%
sauerkraut 4.0 0.19 39%
winter squash 4.0 0.40 69%
pork liver 4.8 1.65 59%
wheat bran 5.1 2.16 38%
artichokes 3.9 0.47 49%
beef kidney 4.5 1.57 52%
crab 4.1 0.83 71%
red cabbage 3.7 0.29 55%
paprika 5.3 2.82 27%
blackberries 3.4 0.43 27%
rhubarb 3.1 0.21 55%
lobster 3.5 0.89 71%
lemongrass 3.5 0.99 93%
tarragon 4.8 2.95 62%
beets 3.0 0.43 70%
crayfish 3.2 0.82 67%
carrots 2.9 0.41 64%
mussel 3.1 0.86 63%
sage 4.6 3.15 26%
soybeans (sprouted) 3.0 0.81 49%
fish roe 3.2 1.43 47%
celeriac 2.4 0.42 72%
turnips 2.3 0.21 51%
edamame 2.9 1.21 41%
boysenberries 2.3 0.50 54%
mollusks conch 2.7 1.30 54%
marjoram 3.6 2.71 31%
cloves 3.6 2.74 35%
coconut water 1.9 0.19 66%
oysters 2.4 1.02 59%
carambola 1.9 0.31 56%
pepper 3.3 2.51 57%
kiwifruit 1.8 0.61 55%
curry powder 3.5 3.25 13%
raspberries 1.7 0.52 30%
strawberries 1.5 0.32 49%
mulberries 1.6 0.43 74%
turnips 1.4 0.22 61%
turmeric 3.3 3.12 61%

macronutrients

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

protein

Charlie’s protein intake is 3.19g/kg LBM or 212g/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 Charlie’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 27
RDI/sedentary 11% 0.8 53
typical 16% 1.2 80
strength athlete 24% 1.8 120
maximum 35% 2.7 224
Charlie 43% 3.19 212

macro targets

Based on Charlie’s current body fat he could theoretically run at an energy deficit of 869 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.79 kg (1.74 lbs) per week or an energy intake of less than 1119 calories per day.

This would represent a 44% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1689 calories per day. Charlie should target a minimum protein intake of 120 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Charlie should consume at least 120g of protein per day.

Charlie’s fat intake should range between 27 and 122g/day.

Charlie’s maximum recommended carbohydrate intake is 126g per day given his goal of weight loss (insulin sensitive).

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) 120 224
fat (g) 27 122
carbs (g) 0 126
energy (calories) 1119 1689

Charlie’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

Charlie’s food diary indicates he is eating 2614 calories per day with an insulin load of 204g/day and with 31% insulinogenic calories. His basal metabolic rate (BMR) is 1987 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 Charlie’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
Charlie 31% 204 85

daily nutrient score

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 02 2018 while his least nutrient-dense day is March 23 2018.

best and worst days

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.

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, Peanut Butter Powder 50
Pacific rockfish 433
Kimchi 59
Onion, White, Yellow or Red, Raw 30
Pineapple, Fresh 83
Bacon, Pork 112
Soy Sauce 34
Marie Callender's Mongolian Style Beef 185
Red Wine, Other Types 800

Worst Day

food name energy (kcal)
Daily Supplement Stack (w/ Krill Oil) 25
Myprotein, Impact Whey Protein Powder Drink Mix, Unflavored 400
Aramark Campus, lettuce wrap, thai chicken 305
Fresh Foods Market, Thai Style Chicken Coconut Curry Soup 612
Baken-Ets, Fried Pork Skins, Hot 'N Spicy 420

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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