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 |
|---|---|---|---|
| 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 Max’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Max 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 Max’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Potassium | 75% | |
| Calcium | 90% | |
| Phosphorus | 135% | |
| Omega-3 | 159% | |
| Magnesium | 160% | |
| Folate | 161% | |
| Vitamin E | 180% | |
| Valine | 190% | |
| Niacin (B3) | 198% | |
| Leucine | 201% | |
| Iron | 205% | |
| Isoleucine | 213% | |
| Lysine | 249% |
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 & 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 kidney | 10.7 | 1.12 | 52% |
| chicken liver | 9.5 | 1.72 | 50% |
| lamb liver | 8.1 | 1.68 | 48% |
| pork liver | 8.7 | 1.65 | 59% |
| porterhouse steak (fat trimmed) | 6.6 | 1.45 | 50% |
| beef brains | 1.6 | 1.51 | 22% |
| chicken breast | 8.4 | 1.48 | 60% |
| beef liver | 8.4 | 1.75 | 60% |
| lamb heart | 6.1 | 1.61 | 48% |
| beef tripe | 6.7 | 1.03 | 55% |
| beef kidney | 6.6 | 1.57 | 52% |
| lamb lungs | 6.7 | 0.95 | 58% |
| beef roast | 5.9 | 1.78 | 48% |
| lamb brains | 1.7 | 1.54 | 27% |
| veal liver | 7.1 | 1.92 | 55% |
| beef heart | 6.3 | 1.79 | 52% |
| lamb sweetbread | 3.8 | 1.44 | 43% |
| veal | 7.8 | 1.51 | 65% |
| rib eye fillet | 4.7 | 1.99 | 45% |
| roast beef | 3.3 | 2.19 | 38% |
| bison | 5.5 | 1.71 | 53% |
| pork shoulder | 5.9 | 1.62 | 56% |
| lamb shank | 4.8 | 1.96 | 48% |
| chicken drumstick | 4.0 | 1.49 | 47% |
| leg ham | 5.7 | 1.65 | 56% |
| lamb (lean) | 3.1 | 1.44 | 43% |
| pork chops | 5.3 | 1.74 | 54% |
| liver sausage | -0.2 | 3.31 | 12% |
| ground beef (lean) | 5.8 | 1.44 | 60% |
| veal loin | 4.1 | 1.75 | 48% |
| ground pork | 5.3 | 1.85 | 54% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 8.8 | 1.43 | 47% |
| anchovy | 8.4 | 2.1 | 44% |
| salmon | 8.6 | 1.56 | 52% |
| flounder | 8.4 | 0.86 | 57% |
| crayfish | 10.0 | 0.82 | 67% |
| halibut | 10.0 | 1.11 | 66% |
| sturgeon | 7.0 | 1.35 | 49% |
| trout | 6.7 | 1.68 | 45% |
| crab | 10.1 | 0.83 | 71% |
| rockfish | 9.4 | 1.09 | 66% |
| pollock | 9.9 | 1.11 | 69% |
| whiting | 9.4 | 1.16 | 66% |
| sardine | 5.1 | 2.08 | 38% |
| tuna | 7.3 | 1.84 | 52% |
| perch | 8.0 | 0.96 | 62% |
| haddock | 9.6 | 1.16 | 71% |
| shrimp | 8.5 | 1.19 | 69% |
| lobster | 8.5 | 0.89 | 71% |
| mackerel | 0.9 | 3.05 | 14% |
| herring | 3.6 | 2.17 | 36% |
| white fish | 8.3 | 1.08 | 70% |
| mussel | 6.4 | 0.86 | 63% |
| caviar | 3.1 | 2.64 | 33% |
| orange roughy | 7.7 | 1.05 | 70% |
| octopus | 8.3 | 1.64 | 71% |
| oysters | 5.2 | 1.02 | 59% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 6.9 | 0.17 | 7% |
| coriander | 9.6 | 0.23 | 30% |
| spinach | 12.7 | 0.23 | 49% |
| turnip greens | 11.3 | 0.29 | 44% |
| chicory greens | 7.3 | 0.23 | 23% |
| alfalfa | 5.8 | 0.23 | 19% |
| mustard greens | 7.8 | 0.27 | 36% |
| watercress | 12.8 | 0.11 | 65% |
| chinese cabbage | 10.4 | 0.12 | 54% |
| escarole | 4.9 | 0.19 | 24% |
| chard | 9.1 | 0.19 | 51% |
| beet greens | 6.1 | 0.22 | 35% |
| arugula | 8.0 | 0.25 | 45% |
| parsley | 8.1 | 0.36 | 48% |
| seaweed (laver) | 13.8 | 0.35 | 80% |
| asparagus | 8.0 | 0.22 | 50% |
| lettuce | 7.3 | 0.15 | 50% |
| chives | 6.9 | 0.3 | 48% |
| spirulina | 10.7 | 0.26 | 70% |
| banana pepper | 4.3 | 0.27 | 36% |
| olives | -1.0 | 1.45 | 3% |
| zucchini | 4.1 | 0.17 | 40% |
| blackberries | 1.6 | 0.43 | 27% |
| tofu | 2.3 | 0.83 | 34% |
| collards | 2.1 | 0.33 | 37% |
| broccoli | 4.4 | 0.35 | 50% |
| cauliflower | 4.1 | 0.25 | 50% |
| portabella mushrooms | 4.6 | 0.29 | 55% |
| raspberries | 0.3 | 0.52 | 30% |
| okra | 3.6 | 0.22 | 50% |
| sauerkraut | 1.2 | 0.19 | 39% |
| edamame | 2.6 | 1.21 | 41% |
| artichokes | 3.2 | 0.47 | 49% |
| jalapeno peppers | 0.7 | 0.27 | 37% |
| white mushroom | 5.5 | 0.22 | 65% |
| summer squash | 1.9 | 0.19 | 45% |
| rhubarb | 3.6 | 0.21 | 55% |
| cucumber | 0.8 | 0.12 | 40% |
| pickles | 0.8 | 0.12 | 40% |
| corn bran | -1.8 | 2.24 | 12% |
macronutrients
The macronutrient split of Max’s diet is shown in the chart below.
protein
Max’s protein intake is 1.9g/kg LBM or 130g/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 Max’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 | 28 |
| RDI/sedentary | ~11% | 0.8 | 56 |
| typical | ~16% | 1.2 | 84 |
| minimum nutrient optimiser | ~24% | 1.8 | 100 |
| Max | 18% | 1.85 | 130 |
macro targets
While Max’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) | 100 | 235 |
| fat (g) | 30 | 115 |
| carbs (g) | 0 | 75 |
| energy (calories) | 1750 |
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 Max’s food log based on the harder to find 50% of the essential nutrients. Max’s most nutrient dense day is November 16 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.
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) |
|---|---|
| Pure Naturals, Fenugreek | 5 |
| Eggs, Cooked | 136 |
| bulletproof coffee | 456 |
| Omelet, with cheese and dark green vegetables | 444 |
| Bacon, Pork, Center Cut | 93 |
| Salami, Genoa | 44 |
| Swiss Cheese, Natural | 165 |
| Sunflower Butter, Salted | 350 |
| Red Bell Peppers, Cooked | 64 |
| Trader Joe's, Organic Grass Fed Ground Beef Patties 85/15 | 331 |
| Green Olives | 29 |
| Unilever, Hellmann's, Real Mayonnaise | 100 |
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
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 Max is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- chicken liver mushroom pate
- Hulk green smoothie
- cod, veggies & pickles
- Popeye bowl
- Ahi tuna & asparagus
- turkey & spinach egg white omelette
- lemon vegetables
- broccoli soup
- chicken breast, mushrooms, broccoli, spinach, asparagus
- salmon, broccoli & vege
- sautéed spinach with bacon
- salmon, asparagus, spinach & mushroom
- tuna, salad & sprouts
- Ketogains protein pudding
- spinach, cottage cheese & protein sludge
- lean burgers, spinach & mushrooms
- salmon, chicory, sauerkraut & greens
- medium fat spinach omelette
- surf & turf
- quick tuna salad
- potassium caramel salted coffee
- salmon, spinach, sauerkraut, cottage cheese & olives
- seared tuna on bok choy
- quick fish salad with sardines
- low fat spinach muffins
- prawn & stir fry vege
- quick mackerel salad
- PSMF green smoothie
- cauliflower & spinach soup
- baked salmon & asparagus
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances