recommended approach
The food and meal lists in this report have been tailored to help Ellen get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of blood sugar management 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 Ellen’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Ellen 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.
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 Ellen’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 14% | |
| Vitamin D | 15% | |
| Folate | 21% | |
| Vitamin E | 29% | |
| Magnesium | 34% | |
| Potassium | 34% | |
| Iron | 37% | |
| Copper | 48% | |
| Panto Acid (B5) | 51% | |
| Manganese | 54% | |
| Thiamin (B1) | 54% | |
| Riboflavin (B2) | 56% | |
| Phosphorus | 59% |
optimal foods for you
The foods listed below will provide Ellen with the nutrients that she is currently not getting in large amounts while also aligning with her goal of therapeutic ketosis . 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 |
|---|---|---|---|
| cream | -2.4 | 3.4 | 6% |
| butter | -3.0 | 7.18 | 2% |
| lamb | -2.1 | 6.39 | 4% |
| sweetbread | 0.2 | 3.18 | 12% |
| liver sausage | -0.1 | 3.31 | 12% |
| bologna | -2.3 | 3.1 | 11% |
| bacon | -2.5 | 4.17 | 11% |
| sour cream | -2.2 | 1.98 | 13% |
| cream cheese | -2.5 | 3.5 | 11% |
| liverwurst | -0.7 | 3.26 | 16% |
| pepperoni | -2.2 | 5.04 | 13% |
| egg yolk | -0.3 | 2.75 | 18% |
| liver pate | -1.3 | 3.19 | 16% |
| blood sausage | -2.7 | 3.79 | 14% |
| knackwurst | -2.1 | 3.07 | 16% |
| kielbasa | -2.3 | 3.25 | 15% |
| bratwurst | -1.7 | 3.33 | 16% |
| frankfurter | -2.3 | 2.9 | 16% |
| pork ribs | -1.8 | 3.61 | 18% |
| limburger cheese | -1.4 | 3.27 | 19% |
| chorizo | -1.9 | 4.55 | 17% |
| duck | -2.1 | 3.37 | 18% |
| meatballs | -1.8 | 2.86 | 19% |
| beef brains | -0.7 | 1.51 | 22% |
| salami | -1.9 | 3.78 | 18% |
| beef sausage | -2.5 | 3.32 | 18% |
| headcheese | -2.0 | 1.57 | 20% |
| brie | -1.9 | 3.34 | 19% |
| camembert | -1.4 | 3.0 | 21% |
| feta cheese | -0.8 | 2.64 | 22% |
| pork sausage | -1.9 | 3.25 | 20% |
| goat cheese | -1.5 | 2.64 | 21% |
| lamb rib | -2.4 | 3.61 | 19% |
| cheddar cheese | -1.7 | 4.1 | 20% |
| monterey cheese | -1.7 | 3.73 | 20% |
| muenster cheese | -1.7 | 3.68 | 21% |
| blue cheese | -1.4 | 3.53 | 21% |
| colby | -1.8 | 3.94 | 21% |
| gruyere cheese | -1.5 | 4.13 | 22% |
| swiss cheese | -1.6 | 3.93 | 22% |
| lamb brains | -0.2 | 1.54 | 27% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 0.6 | 3.05 | 14% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 11.8 | 0.17 | 7% |
| chicory greens | 13.3 | 0.23 | 23% |
| olives | -1.1 | 1.45 | 3% |
| escarole | 9.9 | 0.19 | 24% |
| avocado | 0.2 | 1.6 | 8% |
| coriander | 12.4 | 0.23 | 30% |
| alfalfa | 6.0 | 0.23 | 19% |
| coconut milk | -2.2 | 2.3 | 8% |
| coconut cream | -2.0 | 3.3 | 8% |
| macadamia nuts | -1.7 | 7.18 | 6% |
| pili nuts | -1.3 | 7.19 | 7% |
| hazelnuts | 0.4 | 6.29 | 10% |
| pecans | -1.7 | 6.91 | 6% |
| beet greens | 11.8 | 0.22 | 35% |
| sunflower seeds | 2.0 | 5.46 | 15% |
| flax seed | -0.2 | 5.34 | 12% |
| coconut meat | -2.2 | 3.54 | 10% |
| brazil nuts | -1.2 | 6.59 | 9% |
| corn bran | -2.3 | 2.24 | 12% |
| sesame seeds | -1.5 | 6.31 | 10% |
| pine nuts | -1.0 | 6.73 | 11% |
| almonds | 0.6 | 6.07 | 15% |
| almond butter | 0.5 | 6.14 | 16% |
| walnuts | -1.7 | 6.19 | 13% |
| mustard greens | 8.4 | 0.27 | 36% |
| blackberries | 2.3 | 0.43 | 27% |
| butternuts | -1.6 | 6.12 | 17% |
| peanut butter | -1.1 | 5.9 | 18% |
| peanuts | -1.4 | 5.99 | 18% |
| sesame butter | 0.5 | 5.86 | 21% |
| pumpkin seeds | -1.3 | 5.59 | 19% |
| spinach | 13.3 | 0.23 | 49% |
| banana pepper | 5.4 | 0.27 | 36% |
| cucumber | 6.8 | 0.12 | 40% |
| pickles | 6.8 | 0.12 | 40% |
macronutrients
The macronutrient split of Ellen’s diet is shown in the chart below.
protein
Ellen’s protein intake is 1.5g/kg LBM or 76g/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 Ellen’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 | 21 |
| RDI/sedentary | ~11% | 0.8 | 42 |
| typical | ~16% | 1.2 | 62 |
| minimum nutrient optimiser | ~24% | 1.8 | 40 |
| Ellen | 22% | 1.46 | 76 |
macro targets
While Ellen’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) | 40 | 60 |
| fat (g) | 140 | 150 |
| carbs (g) | 0 | 40 |
| energy (calories) | 1650 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
net carbs, insulin load, insulinogenic calories
Ellen’s food diary indicates she is eating 1401 calories per day with an insulin load of 57g/day and with 16% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Ellen’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 | 29% | 165 | 73 |
| LCHF | 25% | 156 | 63 |
| therapeutic keto | 15% | 94 | 31 |
| Ellen | 16% | 57 | 15 |
daily nutrient score
The chart below shows a comparison of the nutrient density of Ellen’s food log based on the harder to find 50% of the essential nutrients. Ellen’s most nutrient dense day is November 16 2017 while her least nutrient-dense day is December 11 2017.
best and worst days
Ellen’s food diary for the best and worst days are shown below for comparison. Ellen 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) |
|---|---|
| Salmon, Smoked | 149 |
| Butter, Salted | 102 |
| Egg, Whole, Raw, Fresh | 126 |
| Pork Cracklings | 33 |
| Cauliflower, Riced, Frozen GG | 40 |
| Butter, Salted | 203 |
| Onion, White, Yellow or Red, Raw | 14 |
| Pork Roast, Loin, Fresh, No Visible Fat Eaten | 162 |
| Kraft Garlic Ranch Dressing | 123 |
| Broccoli, Raw | 12 |
| Macadamia Nuts, Roasted, Salted | 406 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Boar's Head, liverwurst, Strassburger | 86 |
| Ham, Boneless, Cured, Extra Lean | 103 |
| Butter, Salted | 25 |
| Mayonnaise, Store Bought | 94 |
| The Real Pork Crackling Co., Traditionally Hand Cooked Pork Scratchings | 380 |
| Salsa, Store Bought | 38 |
| Chicken Breast, Skin Removed Before Cooking | 49 |
| Egg salad | 266 |
| Neese Pork Sausage Extra Sage | 213 |
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 therapeutic ketosis
The meals listed below will provide more of the nutrients Ellen is not getting in large quantities while also helping with her goal of blood sugar management.
- chicken liver mushroom pate
- potassium caramel salted coffee
- optimised electrolyte mix
- broccoli soup
- lean burgers, spinach & mushrooms
- baked kale chips
- cauliflower soup
- sautéed spinach with bacon
- avocado, spinach & walnut salad
- healthy Nutella
- lemon vegetables
- cos, avocado & pine nut salad
- sautéed spinach
- roasted asparagus salad with fried rice
- Hulk green smoothie
- halibut with mixed salad & seeds
- grilled asparagus salad
- asparagus basil salad
- parsley & spinach salad
- roo burgers, asparagus, avo & cucumber
- salmon, broccoli & vege
- broccoli, egg white, mackerel, oysters & sauerkraut
- asparagus salad with lemon & feta
- medium fat spinach omelette
- sautéed spinach with bacon & egg
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- eggs in a vege nest with ham
- zucchini & carrot fritters
- grilled portabella mushrooms
- eggs, sardines, oysters & broccoli
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances