The food and meal lists in this report have been tailored to help Sophie 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 with a low insulin load diet and being autoimmune.
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 Sophie’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Sophie 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.
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 Sophie’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 D | 26% | |
Vitamin E | 45% | |
Calcium | 48% | |
Thiamin (B1) | 54% | |
Magnesium | 57% | |
Manganese | 65% | |
Iron | 73% | |
Potassium | 76% | |
Sodium | 79% | |
Copper | 83% | |
Omega-3 | 83% | |
Folate | 89% | |
Phosphorus | 107% |
The foods listed below will provide Sophie with the nutrients that she is currently not getting in large amounts while also aligning with her 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).
food name | nutrient density | energy density | insulin load |
---|---|---|---|
lamb liver | 5.2 | 1.68 | 48% |
sweetbread | 0.3 | 3.18 | 12% |
lamb kidney | 2.9 | 1.12 | 52% |
ham | -0.3 | 1.49 | 29% |
turkey liver | 2.1 | 1.89 | 47% |
chicken liver | 1.8 | 1.72 | 50% |
veal liver | 2.5 | 1.92 | 55% |
beef kidney | 1.6 | 1.57 | 52% |
liver sausage | -1.8 | 3.31 | 12% |
beef liver | 2.4 | 1.75 | 60% |
headcheese | -2.5 | 1.57 | 20% |
meatballs | -1.7 | 2.86 | 19% |
beef tripe | 1.0 | 1.03 | 55% |
lamb heart | 0.5 | 1.61 | 48% |
liver pate | -2.0 | 3.19 | 16% |
roast ham | -0.2 | 1.78 | 41% |
liverwurst | -2.0 | 3.26 | 16% |
kielbasa | -2.2 | 3.25 | 15% |
bologna | -2.8 | 3.1 | 11% |
knackwurst | -2.3 | 3.07 | 16% |
bratwurst | -2.1 | 3.33 | 16% |
lamb sweetbread | -0.5 | 1.44 | 43% |
frankfurter | -2.6 | 2.9 | 16% |
pork sausage | -2.0 | 3.25 | 20% |
bacon | -2.4 | 4.17 | 11% |
beef heart | 0.6 | 1.79 | 52% |
pork ribs | -2.0 | 3.61 | 18% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
fish roe | 5.7 | 1.43 | 47% |
mackerel | 2.7 | 3.05 | 14% |
mollusks conch | 5.5 | 1.3 | 54% |
caviar | 3.5 | 2.64 | 33% |
trout | 3.7 | 1.68 | 45% |
oysters | 4.3 | 1.02 | 59% |
sardine | 2.4 | 2.08 | 38% |
sturgeon | 3.0 | 1.35 | 49% |
salmon | 3.3 | 1.56 | 52% |
anchovy | 2.7 | 2.1 | 44% |
mussel | 3.9 | 0.86 | 63% |
crab | 4.8 | 0.83 | 71% |
crayfish | 4.1 | 0.82 | 67% |
herring | 1.3 | 2.17 | 36% |
lobster | 3.9 | 0.89 | 71% |
flounder | 2.2 | 0.86 | 57% |
pollock | 2.9 | 1.11 | 69% |
tuna | 1.5 | 1.84 | 52% |
rockfish | 2.4 | 1.09 | 66% |
halibut | 2.2 | 1.11 | 66% |
white fish | 2.5 | 1.08 | 70% |
whiting | 1.9 | 1.16 | 66% |
perch | 1.2 | 0.96 | 62% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
endive | 10.7 | 0.17 | 7% |
spinach | 13.3 | 0.23 | 49% |
beet greens | 11.6 | 0.22 | 35% |
escarole | 8.6 | 0.19 | 24% |
watercress | 12.0 | 0.11 | 65% |
turnip greens | 9.6 | 0.29 | 44% |
chard | 9.9 | 0.19 | 51% |
arugula | 9.1 | 0.25 | 45% |
zucchini | 8.5 | 0.17 | 40% |
alfalfa | 5.8 | 0.23 | 19% |
parsley | 9.3 | 0.36 | 48% |
chives | 8.7 | 0.3 | 48% |
lettuce | 8.6 | 0.15 | 50% |
summer squash | 7.7 | 0.19 | 45% |
cucumber | 6.2 | 0.12 | 40% |
broccoli | 6.9 | 0.35 | 50% |
sauerkraut | 5.3 | 0.19 | 39% |
radicchio | 8.6 | 0.23 | 68% |
celery | 6.4 | 0.18 | 50% |
collards | 4.6 | 0.33 | 37% |
amaranth leaves | 9.9 | 0.21 | 86% |
radishes | 4.6 | 0.16 | 42% |
cauliflower | 5.5 | 0.25 | 50% |
blackberries | 2.8 | 0.43 | 27% |
kale | 6.4 | 0.28 | 60% |
onions | 6.3 | 0.32 | 65% |
chayote | 3.0 | 0.24 | 40% |
rhubarb | 4.7 | 0.21 | 55% |
avocado | 0.1 | 1.6 | 8% |
olives | -1.1 | 1.45 | 3% |
turnips | 3.4 | 0.21 | 51% |
raspberries | 1.1 | 0.52 | 30% |
pumpkin | 5.3 | 0.2 | 76% |
winter squash | 4.5 | 0.4 | 69% |
butternut squash | 5.1 | 0.45 | 75% |
peas | 3.6 | 0.42 | 65% |
strawberries | 1.5 | 0.32 | 49% |
boysenberries | 1.9 | 0.5 | 54% |
beets | 3.5 | 0.43 | 70% |
kiwifruit | 1.5 | 0.61 | 55% |
carrots | 2.3 | 0.41 | 64% |
turnips | 1.5 | 0.22 | 61% |
gooseberries | 0.3 | 0.44 | 52% |
carambola | 0.6 | 0.31 | 56% |
The macronutrient split of Sophie’s diet is shown in the chart below.
Sophie’s protein intake is 2.4g/kg LBM or 110g/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 Sophie’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
scenario | % calories | g/kg LBM | for you (g/day) |
---|---|---|---|
minimum (starvation) | ~6% | 0.4 | 19 |
RDI/sedentary | ~11% | 0.8 | 37 |
typical | ~16% | 1.2 | 56 |
minimum nutrient optimiser | ~24% | 1.8 | 65 |
Sophie | 33% | 2.35 | 110 |
While Sophie’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) | 65 | 170 |
fat (g) | 20 | 90 |
carbs (g) | 0 | 60 |
energy (calories) | 1300 |
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 Sophie’s food log based on the harder to find 50% of the essential nutrients. Sophie’s most nutrient dense day is May 22 2018 while her least nutrient-dense day is May 16 2018.
Sophie’s food diary for the best and worst days are shown below for comparison. Sophie 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) |
---|---|
Avocado, Black Skin, California Type | 50 |
Baker's Deluxe, Superflax bread | 100 |
Scrambled Egg, Plain | 188 |
Milk, Whole | 9 |
Chicken Thigh, Skin Removed Before Cooking | 147 |
Lettuce, Mixed Greens | 9 |
Swiss Cheese, Natural | 165 |
Ham Lunchmeat | 20 |
Goat Cheese, Soft | 60 |
Snow Peas, Edible Pea Pods, Raw | 10 |
Cabbage, Red, Raw | 14 |
Ground Turkey, Cooked | 230 |
Broccoli, Cooked From Fresh | 82 |
Coconut Oil | 61 |
Rosemary, Dried | 4 |
Lindt, 85% Cocoa, Extra Dark | 115 |
Eggs, Cooked | 102 |
Worst Day
food name | energy (kcal) |
---|---|
Scrambled Egg, Plain | 188 |
Baker's Deluxe, SuperAwesome! Bread | 100 |
Pate, Pork Liver | 42 |
Half and Half | 25 |
Banana, Fresh | 210 |
Tossed Salad, Plain, No Dressing | 16 |
Green Beans, Cooked from Fresh | 13 |
Egg, Chicken, Whole, Boiled in Shell, Hard-Cooked | 85 |
Guacamole | 13 |
Chicken Breast, Skin Removed Before Cooking | 106 |
Balsamic Vinegar | 7 |
Goat Cheese, Soft | 60 |
Greek Salad, with Spinach, Lettuce, Feta Cheese, Tomatoes, Cucumber, Olives | 82 |
Beef, Ground, 80% Lean Meat, 20% Fat, Patty, Cooked, Pan-Broiled | 209 |
Tossed Salad, Plain, No Dressing | 8 |
Baker's Deluxe, SuperAwesome! Bread | 200 |
Philadelphia, Cream Cheese, Light | 30 |
Tomato Raw, Includes Cherry, Grape, Roma | 8 |
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 Sophie is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
NOTE: these recipes are not optimized for your allergies/intolerances