Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Max 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 Max’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Max 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
8.9
Zinc : Copper
7.0
Potassium : Sodium
0.6
Calcium : Magnesium
3.1
Iron : Copper
9.9
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 21%
Potassium 64%
Magnesium 80%
Thiamin (B1) 93%
Zinc 93%
Manganese 104%
Sodium 106%
Niacin (B3) 109%
Panto Acid (B5) 109%
Folate 118%
Riboflavin (B2) 121%
Vitamin B6 124%
Calcium 126%

optimal foods for you

The foods listed below will provide Max 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 12.4 0.17 7%
coriander 14.3 0.23 30%
chicory greens 12.5 0.23 23%
spinach 14.2 0.23 49%
escarole 10.1 0.19 24%
beet greens 11.5 0.22 35%
alfalfa 9.0 0.23 19%
basil 13.3 0.23 47%
asparagus 12.6 0.22 50%
zucchini 10.9 0.17 40%
lettuce 11.6 0.15 50%
portabella mushrooms 12.5 0.29 55%
dill (fresh) 12.9 0.43 59%
arugula 10.6 0.25 45%
chives 11.1 0.30 48%
wheat bran 11.2 2.16 38%
watercress 13.2 0.11 65%
okra 10.9 0.22 50%
chinese cabbage 11.2 0.12 54%
banana pepper 8.5 0.27 36%
yeast extract spread 13.6 1.85 59%
parsley 10.3 0.36 48%
mustard greens 8.4 0.27 36%
shiitake mushroom 11.8 0.39 58%
white mushroom 12.5 0.22 65%
cauliflower 9.9 0.25 50%
celery 9.7 0.18 50%
chard 9.8 0.19 51%
cucumber 7.9 0.12 40%
pickles 7.9 0.12 40%
summer squash 8.8 0.19 45%
broccoli 9.7 0.35 50%
radishes 8.0 0.16 43%
eggplant 6.8 0.25 35%
chicken liver 10.4 1.72 50%
jalapeno peppers 6.6 0.27 37%
chayote 7.1 0.24 41%
turkey liver 9.6 1.89 47%
red peppers 6.9 0.31 40%
paprika 7.3 2.82 27%
veal liver 10.7 1.92 55%
sauerkraut 6.2 0.19 39%
seaweed (laver) 12.7 0.35 80%
turnip greens 6.5 0.29 44%
amaranth leaves 12.8 0.21 86%
collards 5.2 0.33 37%
marjoram 6.6 2.71 31%
brussel sprouts 7.1 0.42 50%
beef liver 9.9 1.75 60%
lamb liver 8.1 1.68 48%
artichokes 6.6 0.47 49%
sage 5.8 3.15 26%
lamb kidney 7.6 1.12 52%
cabbage 7.1 0.23 55%
avocado 0.7 1.60 8%
snap beans 6.8 0.15 58%
mung beans 9.2 0.19 74%
spirulina 8.7 0.26 70%
turnips 5.6 0.21 51%
red cabbage 6.3 0.29 55%
blackberries 2.1 0.43 27%
pork liver 8.1 1.65 59%
thyme 5.3 2.76 34%
radicchio 7.7 0.23 68%
curry powder 2.3 3.25 13%
tarragon 9.3 2.95 62%
salmon 6.2 1.56 52%
peas 6.8 0.42 65%
kale 5.8 0.28 60%
raspberries 1.4 0.52 30%
liver sausage 1.3 3.31 13%
mackerel 1.2 3.05 14%
soybeans (sprouted) 4.3 0.81 49%
edamame 3.3 1.21 41%
sturgeon 4.6 1.35 49%
trout 4.3 1.68 45%
cloves 3.7 2.74 35%
seaweed (wakame) 8.2 0.45 79%
caviar 3.2 2.64 33%
beef kidney 5.0 1.57 52%
turkey heart 4.4 1.74 47%
ham 1.4 1.49 29%
onions 5.6 0.32 65%
whole egg 1.2 1.43 30%
egg yolk 0.7 2.75 18%
beef brains -0.2 1.51 22%
lamb brains 0.4 1.54 27%
tofu 0.9 0.83 34%
fish roe 3.4 1.43 47%
halibut 5.9 1.11 66%
olives -3.5 1.45 3%
rhubarb 3.3 0.21 55%
caraway seed 2.0 3.33 27%
pork chops 4.5 1.74 54%
pork loin 2.6 1.93 41%
pork ribs 2.5 2.16 39%
corn bran -1.7 2.24 12%
fish liver -0.2 4.24 9%
strawberries 2.0 0.32 49%
winter squash 5.2 0.40 69%

macronutrients

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

protein

Max’s protein intake is 1.85g/kg LBM or 130g/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 Max’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 28
RDI/sedentary 11% 0.8 56
typical 16% 1.2 84
strength athlete 24% 1.8 126
maximum 35% 2.7 233
Max 18% 1.85 130

macro targets

Based on Max’s current body fat he could theoretically run at an energy deficit of 917 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.83 kg (1.83 lbs) per week or an energy intake of less than 1158 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 1764 calories per day. Max should target a minimum protein intake of 126 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Max should consume at least 126g of protein per day.

Max’s fat intake should range between 28 and 127g/day.

Max’s maximum recommended carbohydrate intake is 133g 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) 126 233
fat (g) 28 127
carbs (g) 0 133
energy (calories) 1158 1764

Max’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

Max’s food diary indicates he is eating 2871 calories per day with an insulin load of 103g/day and with 14% insulinogenic calories. His basal metabolic rate (BMR) is 2075 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 Max’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
Max 14% 103 31

daily nutrient score

The chart below shows a comparison of the nutrient density of Max’s food log based on the harder to find 50% of the essential nutrients. Max’s most nutrient dense day is November 13 2017 while his least nutrient-dense day is November 14 2017.

best and worst days

Max’s food diary for the best and worst days are shown below for comparison. Max 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)
Crystal Light Iced Tea, decaf, dry 24
Pesto Sauce, Store Bought 126
Walnuts 371
Belgioioso, Mozzarella Cheese, Fresh 160
Bacon, Pork 150
Oaklands, Romaine Hearts 16
Organics, Mixed Baby Spring Greens, Fresh 25
Olivio, Extra Virgin Olive 239
Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Rotisserie, Original Seasoning 233
Mayo Type Salad Dressing 75
Brazil Nuts, Unsalted 249
Chipotle, Guacamole 229
Chicken Thigh, Skin Removed Before Cooking 343
Broccoli, Cooked From Fresh 79
Green Olives 59
Prosciutto 131
Brazil Nuts, Unsalted 374
bomb coconut 674

Worst Day

food name energy (kcal)
bulletproof coffee 456
Trader Joe's, Sunflower Seed Spread 210
Cauliflower, Cooked from Fresh 52
Cheese, Parmesan, Shredded 176
Kirkland Signature, Smoked Pulled Pork 383
Oil, Olive, Salad or Cooking 239
Daniele, Sopressata 91
Blimpie, salad, antipasto 300
Italian Sausage 516
bomb coconut 674

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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