recommended approach
The food and meal lists in this report have been tailored to help David 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 |
|---|---|---|---|
| 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 David’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide David 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.
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 David’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Manganese | 51% | |
| Magnesium | 53% | |
| Vitamin E | 53% | |
| Potassium | 71% | |
| Folate | 76% | |
| Zinc | 84% | |
| Copper | 85% | |
| Thiamin (B1) | 85% | |
| Calcium | 90% | |
| Niacin (B3) | 90% | |
| Vitamin K1 | 115% | |
| Vitamin C | 128% | |
| Vitamin B6 | 132% |
optimal foods for you
The foods listed below will provide David with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| lamb liver | 4.3 | 1.68 | 48% |
| sweetbread | -0.5 | 3.18 | 12% |
| chicken liver | 3.5 | 1.72 | 50% |
| turkey liver | 3.0 | 1.89 | 47% |
| ham | 0.0 | 1.49 | 29% |
| beef liver | 4.6 | 1.75 | 60% |
| veal liver | 3.9 | 1.92 | 55% |
| lamb kidney | 2.6 | 1.12 | 52% |
| beef brains | -1.5 | 1.51 | 22% |
| lamb brains | -1.2 | 1.54 | 27% |
| liver sausage | -1.6 | 3.31 | 12% |
| sour cream | -3.2 | 1.98 | 13% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 4.5 | 1.3 | 54% |
| anchovy | 1.8 | 2.1 | 44% |
| mackerel | -1.8 | 3.05 | 14% |
| caviar | 0.4 | 2.64 | 33% |
| fish roe | 1.2 | 1.43 | 47% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 16.0 | 0.23 | 23% |
| endive | 13.2 | 0.17 | 7% |
| coriander | 16.3 | 0.23 | 30% |
| beet greens | 15.2 | 0.22 | 35% |
| spinach | 17.1 | 0.23 | 49% |
| mustard greens | 14.7 | 0.27 | 36% |
| watercress | 17.7 | 0.11 | 65% |
| escarole | 10.7 | 0.19 | 24% |
| parsley | 14.0 | 0.36 | 48% |
| chard | 13.8 | 0.19 | 51% |
| turnip greens | 12.3 | 0.29 | 44% |
| chinese cabbage | 13.5 | 0.12 | 54% |
| chives | 12.8 | 0.3 | 48% |
| asparagus | 12.8 | 0.22 | 50% |
| banana pepper | 10.4 | 0.27 | 36% |
| arugula | 11.6 | 0.25 | 45% |
| lettuce | 12.0 | 0.15 | 50% |
| okra | 12.1 | 0.22 | 50% |
| alfalfa | 6.7 | 0.23 | 19% |
| broccoli | 10.7 | 0.35 | 50% |
| zucchini | 8.6 | 0.17 | 40% |
| red peppers | 8.2 | 0.31 | 40% |
| collards | 7.4 | 0.33 | 37% |
| kale | 10.1 | 0.28 | 60% |
| summer squash | 7.9 | 0.19 | 45% |
| cucumber | 6.9 | 0.12 | 40% |
| pickles | 6.9 | 0.12 | 40% |
| radicchio | 10.9 | 0.23 | 68% |
| sauerkraut | 6.6 | 0.19 | 39% |
| celery | 8.1 | 0.18 | 50% |
| cabbage | 8.6 | 0.23 | 55% |
| cauliflower | 7.7 | 0.25 | 50% |
| brussel sprouts | 7.8 | 0.42 | 50% |
| amaranth leaves | 12.7 | 0.21 | 86% |
| jalapeno peppers | 5.6 | 0.27 | 37% |
| radishes | 5.6 | 0.16 | 42% |
| eggplant | 4.5 | 0.25 | 34% |
| onions | 8.9 | 0.32 | 65% |
| wheat bran | 6.6 | 2.16 | 38% |
| portabella mushrooms | 7.0 | 0.29 | 55% |
| blackberries | 3.1 | 0.43 | 27% |
| yeast extract spread | 8.9 | 1.85 | 59% |
| artichokes | 6.1 | 0.47 | 49% |
| white mushroom | 7.7 | 0.22 | 65% |
| seaweed (laver) | 9.7 | 0.35 | 80% |
| snap beans | 6.2 | 0.15 | 58% |
| chayote | 3.8 | 0.24 | 40% |
| red cabbage | 5.9 | 0.29 | 55% |
| rhubarb | 5.4 | 0.21 | 55% |
| avocado | -0.4 | 1.6 | 8% |
| spirulina | 7.1 | 0.26 | 70% |
| olives | -1.7 | 1.45 | 3% |
| raspberries | 1.3 | 0.52 | 30% |
| turnips | 4.0 | 0.21 | 51% |
| shiitake mushroom | 5.0 | 0.39 | 58% |
| edamame | 3.2 | 1.21 | 41% |
| soybeans (sprouted) | 3.9 | 0.81 | 49% |
| mung beans | 6.7 | 0.19 | 74% |
| seaweed (wakame) | 7.7 | 0.45 | 79% |
| peas | 5.2 | 0.42 | 65% |
| strawberries | 2.8 | 0.32 | 49% |
| seaweed (kelp) | 6.7 | 0.43 | 77% |
| winter squash | 5.1 | 0.4 | 69% |
| tofu | 0.5 | 0.83 | 34% |
| butternut squash | 5.8 | 0.45 | 75% |
| pumpkin | 5.6 | 0.2 | 76% |
| flax seed | 0.9 | 5.34 | 12% |
| sunflower seeds | 1.4 | 5.46 | 15% |
| kiwifruit | 2.6 | 0.61 | 55% |
| coconut water | 3.7 | 0.19 | 66% |
| coconut milk | -2.7 | 2.3 | 8% |
| corn bran | -2.4 | 2.24 | 12% |
| boysenberries | 1.9 | 0.5 | 54% |
| pinto beans | 5.5 | 0.22 | 83% |
| carrots | 2.9 | 0.41 | 64% |
| coconut cream | -2.5 | 3.3 | 8% |
| sesame butter | 1.7 | 5.86 | 21% |
| turnips | 2.0 | 0.22 | 61% |
| hazelnuts | 0.4 | 6.29 | 10% |
macronutrients
The macronutrient split of David’s diet is shown in the chart below.
protein
David’s protein intake is 2.6g/kg LBM or 161g/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 David’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 25 |
| RDI/sedentary | ~11% | 0.8 | 50 |
| typical | ~16% | 1.2 | 75 |
| minimum nutrient optimiser | ~24% | 1.8 | 95 |
| David | 28% | 2.56 | 161 |
macro targets
While David’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) | 95 | 215 |
| fat (g) | 25 | 140 |
| carbs (g) | 0 | 140 |
| energy (calories) | 2200 |
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 David’s food log based on the harder to find 50% of the essential nutrients. David’s most nutrient dense day is October 31 2017 while his least nutrient-dense day is October 30 2017.
best and worst days
David’s food diary for the best and worst days are shown below for comparison. David 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) |
|---|---|
| Earthbound Farm, Organic Half & Half Baby Spinach, Spring Mix | 41 |
| Litehouse Ranch Dressing | 173 |
| Salmon, Pink, Canned, Drained, with Salt | 196 |
| Egg, Whole, Raw, Fresh | 215 |
| Protien Shake #1 (chocolate) | 366 |
| Brussels Sprouts, Cooked from Fresh | 80 |
| BulletProof Sushi Rice | 378 |
| Pozole with hominy | 396 |
| Cabbage, Green, Raw | 11 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Roast Beef, Chuck Eye, Visible Fat Eaten | 748 |
| Great Lakes, Gelatin | 86 |
| Nordic Omega-3 | 45 |
| Ample, Meal Shake | 600 |
| Egg, Whole, Raw, Fresh | 215 |
| Wright, Naturally Smoked Applewood Bacon | 180 |
| Flax Seeds, Not Fortified | 75 |
| BulletProof Sushi Rice | 378 |
| Sauerkraut | 45 |
| Protien Shake #1 (chocolate) | 366 |
| Kar's, Sweet 'n Salty Mix | 270 |
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 & blood sugar control
The meals listed below will provide more of the nutrients David is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- baked kale chips
- optimised electrolyte mix
- lemon vegetables
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- cod, veggies & pickles
- sautéed spinach with bacon
- cauliflower & spinach soup
- broccoli soup
- green juice
- cruciferous juice
- Hulk green smoothie
- chicken breast, mushrooms, broccoli, spinach, asparagus
- sautéed spinach & mushrooms
- arugula salad
- roast turmeric cauliflower
- quick fish salad with mussels
- potassium caramel salted coffee
- parsley & spinach salad
- quinoa stuffed peppers
- arugula, chicory, sauerkraut & prosciutto
- salmon & salad bowl
- eggs in a vege nest with ham
- roo burgers, asparagus, avo & cucumber
- cauliflower soup
- medium fat spinach omelette
- salmon, chicory, sauerkraut & greens
- sautéed spinach with bacon & egg
- mango & zucchini lettuce wraps
- avocado, spinach & walnut salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances