Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Ana 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 paleo.

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 Ana’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Ana with the nutrients that she is not getting enough of in the most cost effective manner 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.

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
5.7
Zinc : Copper
15.2
Potassium : Sodium
1.5
Calcium : Magnesium
3.2
Iron : Copper
15.6
Calcium : Phosphorus
1.0

other considerations

You also indicated that you have high estrogen, fatigue, inflammation, insomnia, headaches. According to the micronutrient meta analysis, here are the nutrients that you might be lacking when having high estrogen, fatigue, inflammation, insomnia, headaches:

  • Cystine
  • Choline
  • Folate
  • Vitamin B-6
  • Vitamin D
  • Vitamin C
  • Vitamin K
  • Vitamin E
  • Vitamin A
  • Calcium
  • Selenium
  • Magnesium
  • Zinc
  • Vitamin B-12
  • Thiamin (B1)
  • Riboflavin (B2)
  • Niacin (B3)
  • Pantothenic acid (B5)
  • 18:3 n-3 c
  • Manganese
  • Copper

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Ana’s diet is not providing in large quantities. The table below shows the nutrients that Ana is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above. We also want to prioritise nutrients that are below 500% DRI for your specific condition: high estrogen, fatigue, inflammation, insomnia, headaches.

nutrient % DRI prioritize
Thiamin (B1) 39%
Manganese 42%
Sodium 42%
Vitamin D 45%
Folate 55%
Iron 55%
Phosphorus 60%
Magnesium 61%
Potassium 67%
Panto Acid (B5) 69%
Calcium 71%
Copper 79%
Riboflavin (B2) 87%

optimal foods for you

The foods listed below will provide Ana with the nutrients that she is currently not getting in large amounts while also aligning with her 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 11.3 0.17 7%
chicory greens 11.7 0.23 23%
coriander 12.1 0.23 30%
escarole 9.6 0.19 24%
spinach 12.1 0.23 49%
beet greens 10.3 0.22 35%
alfalfa 8.2 0.23 19%
watercress 11.9 0.11 65%
asparagus 10.0 0.22 50%
arugula 9.3 0.25 45%
zucchini 8.3 0.17 40%
yeast extract spread 11.7 1.85 59%
portabella mushrooms 9.9 0.29 55%
chives 9.1 0.30 48%
lettuce 9.1 0.15 50%
chard 8.5 0.19 51%
parsley 8.2 0.36 48%
cucumber 6.9 0.12 40%
pickles 6.9 0.12 40%
mustard greens 6.6 0.27 36%
white mushroom 9.9 0.22 65%
okra 8.0 0.22 50%
chinese cabbage 8.1 0.12 54%
celery 7.5 0.18 50%
cauliflower 7.5 0.25 50%
summer squash 6.7 0.19 45%
broccoli 7.4 0.35 50%
banana pepper 5.6 0.27 36%
eggplant 5.2 0.25 35%
spirulina 9.3 0.26 70%
radishes 5.8 0.16 43%
shiitake mushroom 7.7 0.39 58%
turnip greens 6.0 0.29 44%
jalapeno peppers 5.1 0.27 37%
chayote 5.3 0.24 41%
sauerkraut 5.0 0.19 39%
lamb liver 7.2 1.68 48%
seaweed (laver) 10.0 0.35 80%
radicchio 8.1 0.23 68%
amaranth leaves 10.2 0.21 86%
artichokes 5.9 0.47 49%
snap beans 6.5 0.15 58%
turkey liver 6.2 1.89 47%
red peppers 4.1 0.31 40%
seaweed (wakame) 8.8 0.45 79%
chicken liver 6.1 1.72 50%
blackberries 2.4 0.43 27%
brussel sprouts 5.0 0.42 50%
veal liver 6.8 1.92 55%
beef liver 7.1 1.75 60%
collards 3.2 0.33 37%
avocado 0.5 1.60 8%
mung beans 7.3 0.19 74%
cabbage 4.9 0.23 55%
edamame 3.7 1.21 41%
soybeans (sprouted) 4.4 0.81 49%
lamb kidney 4.9 1.12 52%
turnips 3.9 0.21 51%
red cabbage 4.3 0.29 55%
raspberries 1.4 0.52 30%
caviar 3.4 2.64 33%
peas 5.1 0.42 65%
kale 4.4 0.28 60%
seaweed (kelp) 6.5 0.43 77%
mackerel 1.0 3.05 14%
onions 4.9 0.32 65%
beef kidney 4.2 1.57 52%
whole egg 1.2 1.43 30%
fish roe 3.2 1.43 47%
rhubarb 3.1 0.21 55%
coconut water 4.3 0.19 66%
sweetbread 0.2 3.18 12%
egg yolk 0.5 2.75 18%
lamb brains 0.5 1.54 27%
olives -2.5 1.45 3%
pork liver 4.4 1.65 59%
pumpkin 5.0 0.20 76%
trout 2.4 1.68 45%
pinto beans 5.8 0.22 83%
strawberries 1.8 0.32 49%
beef brains -0.6 1.51 22%
flax seed 1.2 5.34 12%
beets 4.3 0.43 70%
fish liver -0.1 4.24 9%
mussel 3.6 0.86 63%
carambola 2.3 0.31 56%
coconut milk -1.8 2.30 9%
mollusks conch 2.7 1.30 54%
sunflower seeds 1.2 5.46 15%
sturgeon 2.1 1.35 49%
winter squash 3.6 0.40 69%
lamb heart 1.9 1.61 48%
salmon 2.3 1.56 52%
boysenberries 1.7 0.50 54%
lobster 3.9 0.89 71%
butternut squash 4.1 0.45 75%
turnips 2.1 0.22 61%
turkey heart 1.6 1.74 47%
pumpkin seeds 1.2 5.59 19%
sardine 0.6 2.08 38%

macronutrients

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

protein

Ana’s protein intake is 1.57g/kg LBM or 68g/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 Ana’s current protein intake compares to these accepted protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 17
RDI/sedentary 11% 0.8 34
typical 16% 1.2 52
strength athlete 24% 1.8 77
maximum 35% 2.7 178
Ana 27% 1.57 68

macro targets

Based on Ana’s current body fat she could theoretically run at an energy deficit of 1562 calories per day without risk of losing excessive lean body mass.

Hence, she should not target a rate of fat loss of more than 1.02 kg (2.24 lbs) per week or an energy intake of less than 464 calories per day.

This would represent a 71% energy deficit. She is also targeting a minimum deficit of 15%, hence she should try to not consume more than 1345 calories per day. Ana should target a minimum protein intake of 77 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Ana should consume at least 77g of protein per day.

Ana’s fat intake should range between 17 and 97g/day.

Ana’s maximum recommended carbohydrate intake is 81g per day given her 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) 77 178
fat (g) 17 97
carbs (g) 0 81
energy (calories) 464 1345

Ana’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 she is on the right track.

net carbs, insulin load, insulinogenic calories

Ana’s food diary indicates she is eating 1014 calories per day with an insulin load of 72g/day and with 28% insulinogenic calories. Her basal metabolic rate (BMR) is 1583 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 Ana’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
Ana 28% 72 34

daily nutrient score

The chart below shows a comparison of the nutrient density of Ana’s food log based on the harder to find 50% of the essential nutrients. Ana’s most nutrient dense day is May 31 2018 while her least nutrient-dense day is May 24 2018.

best and worst days

Ana’s food diary for the best and worst days are shown below for comparison. Ana 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)
fish head broth 248
Chard, Cooked 36
Meat drippings (lard, beef tallow, mutton tallow) 27
Pork, Fresh, Belly, Raw 78
Healthworks, Psyllium Husk Powder 15
Vibrant Health, Green Vibrance 40
Strawberries, Fresh 18
Pork, Fresh, Belly, Raw 147
Walnuts 185

Worst Day

food name energy (kcal)
Almonds, Raw 29
Spicy shrimp and cabbage stir-fry 295
Green Beans, Cooked from Fresh 44
Sour Cream 28
Avocado, Black Skin, California Type 58
Coconut Oil 243
Trader Joe's, Organic Grass Fed Ground Beef Patties 85/15 178
Cheese, Mozzarella, Low Moisture, Part-Skim, Shredded 65
Sour Cream 57
Kettle & Fire, Bone Broth, Beef 30
Papaya, Fresh 39

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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