Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Bill 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 and being autoimmune.

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

supplements

The supplements listed below will provide Bill 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
7.9
Zinc : Copper
20.6
Potassium : Sodium
0.9
Calcium : Magnesium
2.3
Iron : Copper
17.6
Calcium : Phosphorus
0.4

other considerations

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

  • Vitamin B-6
  • Vitamin B-12
  • Folate
  • Vitamin C
  • Vitamin E
  • Vitamin A
  • Zinc
  • Copper
  • Selenium
  • 18:3 n-3 c
  • Choline
  • Manganese
  • Magnesium
  • Cystine
  • Vitamin D
  • Riboflavin (B2)

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Bill’s diet is not providing in large quantities. The table below shows the nutrients that Bill 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: hypothyroidism, inflammation.

nutrient % DRI prioritize
Manganese 20%
Magnesium 30%
Vitamin D 31%
Calcium 35%
Potassium 41%
Sodium 46%
Folate 48%
Copper 63%
Vitamin E 66%
Panto Acid (B5) 75%
Phosphorus 81%
Thiamin (B1) 82%
Zinc 87%

optimal foods for you

The foods listed below will provide Bill 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 11.9 0.17 7%
escarole 10.2 0.19 24%
basil 12.8 0.23 47%
spinach 12.1 0.23 49%
beet greens 10.3 0.22 35%
alfalfa 6.8 0.23 19%
watercress 11.9 0.11 65%
arugula 9.6 0.25 45%
chard 9.7 0.19 51%
parsley 8.9 0.36 48%
lettuce 8.7 0.15 50%
broccoli 8.9 0.35 50%
chives 8.5 0.30 48%
zucchini 7.3 0.17 40%
turnip greens 7.7 0.29 44%
radicchio 10.1 0.23 68%
celery 7.8 0.18 50%
summer squash 6.6 0.19 45%
curry powder 5.2 3.25 13%
cucumber 5.8 0.12 40%
cauliflower 7.0 0.25 50%
blackberries 4.1 0.43 27%
sauerkraut 5.1 0.19 39%
paprika 5.6 2.82 27%
chayote 5.2 0.24 41%
radishes 5.1 0.16 43%
collards 4.2 0.33 37%
thyme 5.7 2.76 34%
cloves 5.6 2.74 35%
sage 4.8 3.15 26%
marjoram 4.9 2.71 31%
avocado 1.1 1.60 8%
amaranth leaves 8.9 0.21 86%
kale 5.8 0.28 60%
raspberries 2.4 0.52 30%
lamb liver 5.3 1.68 48%
olives -0.7 1.45 3%
mollusks conch 4.9 1.30 54%
fish roe 4.2 1.43 47%
onions 5.4 0.32 65%
turnips 3.5 0.21 51%
mackerel 1.3 3.05 14%
caviar 3.3 2.64 33%
pumpkin 6.3 0.20 76%
peas 5.2 0.42 65%
winter squash 5.7 0.40 69%
rhubarb 3.6 0.21 55%
butternut squash 6.2 0.45 75%
chicken liver 4.0 1.72 50%
turkey liver 3.8 1.89 47%
trout 3.4 1.68 45%
veal liver 4.6 1.92 55%
beef liver 4.8 1.75 60%
sweetbread 0.2 3.18 12%
strawberries 2.2 0.32 49%
tarragon 5.8 2.95 62%
boysenberries 2.7 0.50 54%
pepper 4.6 2.51 57%
liver sausage -0.2 3.31 13%
lamb kidney 2.8 1.12 52%
crab 4.7 0.83 71%
carambola 2.4 0.31 56%
lobster 4.6 0.89 71%
ham 0.0 1.49 29%
beets 4.0 0.43 70%
cinnamon 1.2 2.47 34%
sturgeon 2.2 1.35 49%
mussel 3.4 0.86 63%
crayfish 3.7 0.82 67%
beef kidney 2.5 1.57 52%
turmeric 4.7 3.12 61%
poppy seeds 1.1 5.25 17%
carrots 2.9 0.41 64%
kiwifruit 2.0 0.61 55%
salmon 2.3 1.56 52%
oysters 2.7 1.02 59%
liverwurst -0.7 3.26 16%
sardine 0.9 2.08 38%
headcheese -1.6 1.57 20%
Italian dressing, fat-free -0.4 0.47 39%
gooseberries 1.1 0.44 52%
turnips 1.8 0.22 61%
anchovy 1.2 2.10 44%
bologna -2.1 3.10 11%
mayonnaise, low sodium -0.8 2.31 27%
liver pate -1.5 3.19 16%
pork liver 2.4 1.65 59%
Italian dressing -2.5 2.92 11%
herring -0.0 2.17 36%
thousand island dressing -1.6 3.79 13%
flounder 1.4 0.86 57%
beef tripe 1.2 1.03 55%
lamb heart 0.8 1.61 48%
celeriac 2.8 0.42 72%
meatballs -1.8 2.86 19%
bratwurst -1.9 3.33 16%
roast ham -0.2 1.78 41%
knackwurst -2.2 3.07 16%
lamb sweetbread -0.3 1.44 43%
mace 0.3 4.75 26%

macronutrients

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

protein

Bill’s protein intake is 1.61g/kg LBM or 105g/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 Bill’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 26
RDI/sedentary 11% 0.8 52
typical 16% 1.2 78
strength athlete 24% 1.8 117
maximum 35% 2.7 244
Bill 23% 1.61 105

macro targets

Based on Bill’s current body fat he could theoretically run at an energy deficit of 1117 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 1.01 kg (2.23 lbs) per week or an energy intake of less than 1053 calories per day.

This would represent a 51% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1845 calories per day. Bill should target a minimum protein intake of 117 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Bill should consume at least 117g of protein per day.

Bill’s fat intake should range between 26 and 133g/day.

Bill’s maximum recommended carbohydrate intake is 123g 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) 117 244
fat (g) 26 133
carbs (g) 0 123
energy (calories) 1053 1845

Bill’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

Bill’s food diary indicates he is eating 1848 calories per day with an insulin load of 80g/day and with 17% insulinogenic calories. His basal metabolic rate (BMR) is 2170 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 Bill’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
Bill 17% 80 21

daily nutrient score

The chart below shows a comparison of the nutrient density of Bill’s food log based on the harder to find 50% of the essential nutrients. Bill’s most nutrient dense day is June 19 2018 while his least nutrient-dense day is June 03 2018.

best and worst days

Bill’s food diary for the best and worst days are shown below for comparison. Bill 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)
Sardines, Canned in Oil, Drained 236
Poached Eggs 308
Bacon, Pork 112
Strawberries, Fresh 17
Tequila 96
Guacamole 81
Beef Steak, Sirloin, No Visible Fat Eaten 272
Lettuce, Mixed Greens 15
Avocado, Black Skin, California Type 114
Blue Cheese 55
Blue Cheese, Roquefort Dressing, Store Bought 156

Worst Day

food name energy (kcal)
Trident Seafoods, Wild Alaskan Smoked Sockeye Salmon 280
Chosen foods, Traditional avocado mayo 200
Wal-Mart, Pork Belly 881
Primal Thin, Protein Bar, Sweet Cream 130
The Flavor Chef - Chicken Bone Broth AIP 53
Liverwurst, Liver Sausage 277
Paleovalley - Pasture-Raised Turkey Stick Original 60

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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