Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Patrick 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 with a low insulin load diet.

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

supplements

The supplements listed below will provide Patrick 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
2.2
Zinc : Copper
8.5
Potassium : Sodium
0.7
Calcium : Magnesium
3.8
Iron : Copper
24.0
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Patrick’s diet is not providing in large quantities. The table below shows the nutrients that Patrick is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Vitamin D 31%
Thiamin (B1) 55%
Panto Acid (B5) 66%
Magnesium 78%
Zinc 81%
Riboflavin (B2) 82%
Potassium 86%
Manganese 88%
Sodium 117%
Vitamin E 119%
Phosphorus 126%
Valine 132%
Leucine 139%

optimal foods for you

The foods listed below will provide Patrick with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss (insulin resistant). 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
endive 10.6 0.17 7%
watercress 16.4 0.11 65%
spinach 13.9 0.23 49%
chicory greens 9.8 0.23 23%
coriander 10.5 0.23 30%
alfalfa 8.6 0.23 19%
beet greens 10.7 0.22 35%
escarole 8.3 0.19 24%
basil 11.3 0.23 47%
asparagus 10.4 0.22 50%
turnip greens 9.6 0.29 44%
chard 10.3 0.19 51%
mustard greens 7.6 0.27 36%
spirulina 12.2 0.26 70%
lettuce 8.6 0.15 50%
portabella mushrooms 9.4 0.29 55%
zucchini 7.1 0.17 40%
arugula 7.8 0.25 45%
fish roe 9.1 1.43 47%
seaweed (laver) 12.4 0.35 80%
parsley 7.8 0.36 48%
chives 7.8 0.30 48%
banana pepper 5.9 0.27 36%
lamb liver 8.9 1.68 48%
broccoli 7.9 0.35 50%
chinese cabbage 8.1 0.12 54%
lamb kidney 8.4 1.12 52%
white mushroom 9.4 0.22 65%
paprika 6.1 2.82 27%
cucumber 5.3 0.12 40%
pickles 5.3 0.12 40%
okra 6.7 0.22 50%
curry powder 4.2 3.25 13%
wheat bran 6.7 2.16 38%
trout 7.2 1.68 45%
yeast extract spread 9.3 1.85 59%
chicken liver 7.7 1.72 50%
dill (fresh) 7.8 0.43 59%
collards 4.6 0.33 37%
beef kidney 7.8 1.57 52%
eggplant 4.2 0.25 35%
jalapeno peppers 4.5 0.27 37%
blackberries 3.2 0.43 27%
celery 6.1 0.18 50%
cauliflower 6.2 0.25 50%
shiitake mushroom 7.2 0.39 58%
summer squash 5.0 0.19 45%
caviar 5.5 2.64 33%
salmon 6.8 1.56 52%
sturgeon 6.1 1.35 49%
whole egg 3.5 1.43 30%
red peppers 3.8 0.31 40%
beef liver 7.7 1.75 60%
veal liver 7.2 1.92 55%
chayote 3.6 0.24 41%
tofu 3.3 0.83 34%
olives -0.6 1.45 3%
pork liver 7.3 1.65 59%
sage 4.0 3.15 26%
raspberries 2.1 0.52 30%
cloves 4.5 2.74 35%
lamb heart 5.2 1.61 48%
kale 5.7 0.28 60%
radishes 3.2 0.16 43%
turkey liver 5.2 1.89 47%
soybeans (sprouted) 4.6 0.81 49%
sauerkraut 2.5 0.19 39%
mackerel 1.6 3.05 14%
marjoram 3.6 2.71 31%
flounder 5.6 0.86 57%
avocado -0.6 1.60 8%
peas 6.2 0.42 65%
lamb brains 1.9 1.54 27%
amaranth leaves 8.9 0.21 86%
artichokes 4.0 0.47 49%
brussel sprouts 4.0 0.42 50%
anchovy 4.6 2.10 44%
seaweed (wakame) 8.1 0.45 79%
thyme 3.9 2.76 34%
beef tripe 5.2 1.03 55%
sardine 3.7 2.08 38%
mussel 6.0 0.86 63%
snap beans 4.6 0.15 58%
rockfish 6.5 1.09 66%
radicchio 5.8 0.23 68%
beef heart 5.0 1.79 52%
halibut 6.3 1.11 66%
liver sausage 0.8 3.31 13%
crayfish 6.1 0.82 67%
crab 6.8 0.83 71%
mung beans 6.5 0.19 74%
tuna 4.9 1.84 52%
pork chops 5.0 1.74 54%
rhubarb 3.7 0.21 55%
egg yolk 0.9 2.75 18%
lamb sweetbread 3.1 1.44 43%
lobster 6.5 0.89 71%
roast pork 3.2 1.99 41%
herring 2.7 2.17 36%
pollock 6.3 1.11 69%

macronutrients

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

protein

Patrick’s protein intake is 2.71g/kg LBM or 198g/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 Patrick’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 29
RDI/sedentary 11% 0.8 58
typical 16% 1.2 87
strength athlete 24% 1.8 131
maximum 35% 2.7 241
Patrick 35% 2.71 198

macro targets

Based on Patrick’s current body fat he could theoretically run at an energy deficit of 952 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.86 kg (1.90 lbs) per week or an energy intake of less than 1187 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 1818 calories per day. Patrick should target a minimum protein intake of 131 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Patrick should consume at least 131g of protein per day.

Patrick’s fat intake should range between 29 and 131g/day.

Patrick’s maximum recommended carbohydrate intake is 138g per day given his goal of weight loss (insulin resistant).

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) 131 241
fat (g) 29 131
carbs (g) 0 138
energy (calories) 1187 1818

Patrick’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

Patrick’s food diary indicates he is eating 2306 calories per day with an insulin load of 172g/day and with 30% insulinogenic calories. His basal metabolic rate (BMR) is 2139 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 Patrick’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
Patrick 30% 172 61

daily nutrient score

The chart below shows a comparison of the nutrient density of Patrick’s food log based on the harder to find 50% of the essential nutrients. Patrick’s most nutrient dense day is April 16 2018 while his least nutrient-dense day is April 16 2018.

best and worst days

Patrick’s food diary for the best and worst days are shown below for comparison. Patrick 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)
Bulletproof, Brain Octane, MCT Oil 130
Crown Prince, Sardines in Olive Oil, Skinless Boneless 226
Ascent, Native Fuel, Chocolate 130
Spinach, Cooked from Frozen 65
Sauerkraut 45
Wegman's, Beef Ribeye Steak 540
Aidells, meatballs, chicken, caramelized onion 260
Plantain Chips 202
Lindt, 85% Dark Chocolate 146
Guacamole 216
Black Beans, Canned, Drained 120
Beef Steak, Flank, No Visible Fat Eaten 227

Worst Day

food name energy (kcal)
Bulletproof, Brain Octane, MCT Oil 130
Crown Prince, Sardines in Olive Oil, Skinless Boneless 226
Ascent, Native Fuel, Chocolate 130
Spinach, Cooked from Frozen 65
Sauerkraut 45
Wegman's, Beef Ribeye Steak 540
Aidells, meatballs, chicken, caramelized onion 260
Plantain Chips 202
Lindt, 85% Dark Chocolate 146
Guacamole 216
Black Beans, Canned, Drained 120
Beef Steak, Flank, No Visible Fat Eaten 227

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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