Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Frank 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
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 Frank’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Frank 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
6.0
Zinc : Copper
9.1
Potassium : Sodium
1.2
Calcium : Magnesium
1.5
Iron : Copper
16.1
Calcium : Phosphorus
0.4

other considerations

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

  • Cystine
  • Copper
  • Zinc
  • Manganese
  • Magnesium
  • Vitamin A
  • Vitamin D
  • Vitamin C
  • Vitamin E

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 14%
Calcium 24%
Zinc 26%
Thiamin (B1) 28%
Sodium 30%
Magnesium 31%
Potassium 38%
Copper 43%
Manganese 48%
Vitamin B12 52%
Vitamin E 54%
Phosphorus 57%
Panto Acid (B5) 58%

optimal foods for you

The foods listed below will provide Frank 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 7.0 0.17 7%
chicory greens 6.8 0.23 23%
coriander 6.8 0.23 30%
escarole 6.1 0.19 24%
beet greens 6.4 0.22 35%
watercress 8.2 0.11 65%
spinach 6.7 0.23 49%
basil 6.6 0.23 47%
asparagus 6.2 0.22 50%
fish roe 6.2 1.43 47%
mustard greens 4.7 0.27 36%
chard 5.6 0.19 51%
broccoli 5.6 0.35 50%
banana pepper 4.4 0.27 36%
arugula 5.1 0.25 45%
jalapeno peppers 4.3 0.27 37%
lamb liver 5.5 1.68 48%
cucumber 4.1 0.12 40%
pickles 4.1 0.12 40%
celery 4.8 0.18 50%
red peppers 4.1 0.31 40%
alfalfa 2.4 0.23 19%
eggplant 3.5 0.25 35%
paprika 4.2 2.82 27%
lettuce 4.6 0.15 50%
zucchini 3.7 0.17 40%
curry powder 3.1 3.25 13%
parsley 4.2 0.36 48%
seaweed (laver) 6.7 0.35 80%
turnip greens 3.8 0.29 44%
mackerel 2.8 3.05 14%
blackberries 2.5 0.43 27%
trout 4.5 1.68 45%
portabella mushrooms 4.3 0.29 55%
lamb kidney 4.5 1.12 52%
chayote 3.2 0.24 41%
wheat bran 3.9 2.16 38%
beef brains 2.2 1.51 22%
cauliflower 3.8 0.25 50%
chives 3.6 0.30 48%
okra 3.7 0.22 50%
lamb brains 2.5 1.54 27%
caviar 3.6 2.64 33%
yeast extract spread 5.2 1.85 59%
shiitake mushroom 4.3 0.39 58%
collards 2.6 0.33 37%
radicchio 4.9 0.23 68%
beef kidney 4.4 1.57 52%
summer squash 3.1 0.19 45%
cloves 3.6 2.74 35%
avocado 0.9 1.60 8%
mussel 4.8 0.86 63%
liver sausage 2.0 3.31 13%
white mushroom 4.4 0.22 65%
dill (fresh) 4.0 0.43 59%
chicken liver 3.9 1.72 50%
olives -0.1 1.45 3%
spirulina 4.5 0.26 70%
sauerkraut 2.0 0.19 39%
raspberries 1.5 0.52 30%
sunflower seeds 2.8 5.46 15%
thyme 2.9 2.76 34%
radishes 2.2 0.16 43%
pumpkin 4.8 0.20 76%
chinese cabbage 3.0 0.12 54%
kale 3.5 0.28 60%
turkey liver 3.3 1.89 47%
salmon 3.4 1.56 52%
trout 4.0 3.82 45%
herring 2.4 2.17 36%
sardine 2.5 2.08 38%
beef liver 4.0 1.75 60%
egg yolk 1.3 2.75 18%
whole egg 1.4 1.43 30%
brussel sprouts 2.4 0.42 50%
liverwurst 1.3 3.26 16%
winter squash 3.9 0.40 69%
veal liver 3.6 1.92 55%
pork liver 3.7 1.65 59%
sage 1.9 3.15 26%
cabbage 2.6 0.23 55%
rhubarb 2.5 0.21 55%
sturgeon 2.6 1.35 49%
butternut squash 4.1 0.45 75%
peas 3.3 0.42 65%
ham 0.8 1.49 29%
red cabbage 2.1 0.29 55%
artichokes 1.8 0.47 49%
marjoram 1.5 2.71 31%
mollusks conch 2.5 1.30 54%
turnips 1.7 0.21 51%
snap beans 2.2 0.15 58%
lamb heart 2.1 1.61 48%
seaweed (wakame) 3.9 0.45 79%
oysters 2.5 1.02 59%
hazelnuts 1.4 6.29 10%
cinnamon 1.3 2.47 34%
crab 3.2 0.83 71%
kefir (low fat) 2.4 0.41 64%
carrots 2.5 0.41 64%

macronutrients

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

protein

Frank’s protein intake is 0.94g/kg LBM or 66g/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 Frank’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
Frank 14% 0.94 66

macro targets

Based on Frank’s current body fat he could theoretically run at an energy deficit of 1258 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 1.14 kg (2.52 lbs) per week or an energy intake of less than 809 calories per day.

This would represent a 61% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1757 calories per day. Frank should target a minimum protein intake of 126 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Frank should consume at least 126g of protein per day.

Frank’s fat intake should range between 28 and 127g/day.

Frank’s maximum recommended carbohydrate intake is 132g 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) 0 132
energy (calories) 809 1757

Frank’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

Frank’s food diary indicates he is eating 1507 calories per day with an insulin load of 203g/day and with 54% insulinogenic calories. His basal metabolic rate (BMR) is 2068 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 Frank’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
Frank 54% 203 167

daily nutrient score

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

best and worst days

Frank’s food diary for the best and worst days are shown below for comparison. Frank 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)
Apple, Fresh, With Skin 95
Eggs, Cooked 136
Clarified butter, Butter Oil 224
MCT Oil 232
Sports Research, Pure Hydrolyzed Collagen Peptides 40
Raspberries, Fresh, Red 64
Bai, Antioxidant Infusion, Antioxidant Beverage, Brasilia Blueberry 85
Lettuce, Romaine or Cos 16
Onion, White, Yellow or Red, Raw 19
Carrots, Raw 13
Edamame, Green or Immature, Cooked from Frozen 23
Chicken Breast, Skin Removed Before Cooking 147
Newman's Own, Balsamic Vinaigrette 193
Rxbar, Protein Bar, Maple Sea Salt 220

Worst Day

food name energy (kcal)
Apple, Fresh, With Skin 95
Eggs, Cooked 136
Clarified butter, Butter Oil 224
MCT Oil 232
Sports Research, Pure Hydrolyzed Collagen Peptides 40
Raspberries, Fresh, Red 64
Bai, Antioxidant Infusion, Antioxidant Beverage, Brasilia Blueberry 85
Lettuce, Romaine or Cos 16
Onion, White, Yellow or Red, Raw 19
Carrots, Raw 13
Edamame, Green or Immature, Cooked from Frozen 23
Chicken Breast, Skin Removed Before Cooking 147
Newman's Own, Balsamic Vinaigrette 193
Rxbar, Protein Bar, Maple Sea Salt 220

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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