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.

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).

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.

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%

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).

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

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.

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

optimized recipes for weight loss (insulin resistant)

The meals listed below will provide more of the nutrients Max is not getting in large quantities while also helping with his goal of fat loss with and insulin management.

1. spinach with mushrooms
2. medium fat omelette
3. scrambled eggs / omelette (full fat)
4. lower fat scrambled eggs
5. spinach, egg white, salmon & sauerkraut
6. spinach, capsicum, oysters, egg white & mackerel
7. spinach, capsicum, oysters, egg & mackerel
8. chicken drumsticks with spinach and mushrooms
9. spinach, egg whites, anchovies and mackerel
10. roo burgers, spinach and mushrooms
11. potassium caramel coffee
12. Sauteed spinach with bacon
13. spinach, sardines, egg white, oysters and sauerkraut
14. chicken, spinach, mushrooms, asparagus and broccoli
15. broccoli, egg whites, mackerel and mussels
16. steak, spinach, bok choy, beetroot dip and olives
17. kangaroo, spinach and tomato
18. Grilled Asparagus Salad
19. garlic prawns, spinach, and pine nuts
20. turkey and spinach omelette
21. salmon, broccoli and purple cabbage
22. Stolen Garlic Chicken Livers
23. Chicken Liver Appetizers
24. Avocado, spinach and walnut salad
25. Cucumber Boats With Liver Pate Stuffing
26. salmon and asparagus
27. Diana's tuna salad with less oil
28. anchovies, spinach and egg breakfast bowl
29. cauliflower and spinach soup
30. spinach, egg and oysters