Nutrition Fingerprint

recommended approach

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

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

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.

Omega-6 : Omega-3
3.8
Zinc : Copper
14.4
Potassium : Sodium
1.1
Calcium : Magnesium
3.1
Iron : Copper
17.5
Calcium : Phosphorus
1.0

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Keto’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Vitamin C 33%
Vitamin D 35%
Potassium 54%
Thiamin (B1) 62%
Calcium 76%
Magnesium 76%
Zinc 80%
Copper 86%
Niacin (B3) 90%
Vitamin E 91%
Phosphorus 99%
Manganese 106%
Vitamin B6 106%

optimal foods for you

The foods listed below will provide Keto with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . The foods are ranked in descending order of priority (from the top of the page to the bottom).

Animal based foods

food name nutrient density energy density insulin load
lamb liver 638.1 1.68 48%
beef liver 507.8 1.75 60%
pork chops 484.2 1.74 54%
lamb kidney 263.9 1.12 52%

Seafood based foods

food name nutrient density energy density insulin load
fish roe 1131.6 1.43 47%
salmon 771.1 1.56 52%
halibut 516.8 1.11 66%
mollusks conch 498.9 1.30 54%
crab 341.3 0.83 71%
lobster 275.0 0.89 71%
mussel 190.6 0.86 63%
crayfish 180.5 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1059.8 2.16 38%
spinach 482.3 0.23 49%
oat bran 1049.2 2.46 65%
winter squash 383.2 0.40 69%
turnip greens 349.2 0.29 44%
amaranth leaves 302.2 0.21 86%
butternut squash 352.6 0.45 75%
banana pepper 295.4 0.27 36%
pumpkin 273.7 0.20 76%
snap beans 252.2 0.15 58%
artichokes 332.3 0.47 49%
portabella mushrooms 276.7 0.29 55%
red peppers 275.2 0.31 40%
kale 263.2 0.28 60%
chinese cabbage 180.6 0.12 54%
asparagus 205.7 0.22 50%
brussel sprouts 248.1 0.42 50%
summer squash 171.7 0.19 45%
zucchini 159.7 0.17 40%
shiitake mushroom 218.5 0.39 58%
collards 199.4 0.33 37%
jalapeno peppers 177.1 0.27 37%
parsley 188.2 0.36 48%
mustard greens 163.0 0.27 36%
broccoli 181.5 0.35 50%
cauliflower 149.0 0.25 50%
okra 141.5 0.22 50%
mung beans 128.6 0.19 74%
coconut water 127.6 0.19 66%
celery 120.6 0.18 50%
kiwifruit 242.6 0.61 55%
sauerkraut 110.0 0.19 39%
escarole 108.8 0.19 24%
onions 133.6 0.32 65%
turnips 102.9 0.21 51%
chayote 110.8 0.24 41%
pickles 74.5 0.12 40%
cucumber 74.5 0.12 40%
watercress 63.1 0.11 65%
celeriac 150.3 0.42 72%
peas 146.9 0.42 65%
strawberries 112.5 0.32 49%
chard 75.9 0.19 51%
blackberries 139.8 0.43 27%
cabbage 83.1 0.23 55%
soybeans (sprouted) 244.3 0.81 49%
beet greens 80.8 0.22 35%
radishes 60.4 0.16 43%
rhubarb 74.1 0.21 55%
cantaloupe 107.1 0.34 70%
carrots 123.1 0.41 64%
red cabbage 91.3 0.29 55%
white mushroom 71.0 0.22 65%
eggplant 74.5 0.25 35%
radicchio 64.3 0.23 68%
mulberries 117.2 0.43 74%
lettuce 39.5 0.15 50%
chicory greens 58.8 0.23 23%
turnips 52.7 0.22 61%
grapefruit 72.3 0.30 83%
seaweed (laver) 83.0 0.35 80%
endive 27.4 0.17 7%
alfalfa 37.9 0.23 19%
sweet potato 219.9 0.90 81%
grapefruit 58.5 0.33 85%
carambola 49.2 0.31 56%
lima beans 271.1 1.13 70%
lemongrass 230.5 0.99 93%
peaches 58.2 0.39 70%
honeydew melon 46.2 0.36 66%
arugula 15.7 0.25 45%
coriander 9.8 0.23 30%
pinto beans 5.5 0.22 83%
nectarines 57.6 0.44 72%
spirulina 8.0 0.26 70%
beets 48.4 0.43 70%
limes 13.2 0.30 70%
pineapple 65.8 0.50 76%
jerusalem-artichokes 128.2 0.73 87%
oranges 52.3 0.46 77%
chives 7.2 0.30 48%
gooseberries 43.1 0.44 52%
raspberries 65.3 0.52 30%
watermelon -2.8 0.30 60%
boysenberries 45.4 0.50 54%
leeks 72.8 0.61 83%
seaweed (wakame) 23.1 0.45 79%
seaweed (kelp) 11.6 0.43 77%

macronutrients

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

protein

Keto’s protein intake is 1.3g/kg LBM or 98g/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 Keto’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 30
RDI/sedentary ~11% 0.8 59
typical ~16% 1.2 89
minimum nutrient optimiser ~24% 1.8 105
Keto 23% 1.32 98

macro targets

While Keto’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) 105 270
fat (g) 30 110
carbs (g) 0 155
energy (calories) 2050

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 Keto’s food log based on the harder to find 50% of the essential nutrients. Keto’s most nutrient dense day is April 03 2017 while his least nutrient-dense day is April 04 2017.

best and worst days

Keto’s food diary for the best and worst days are shown below for comparison. Keto 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)
MCT Oil 116
Butter, Salted 203
Coffee, Prepared From Grounds 5
Eggs, Cooked 205
Mozzarella Cheese, Whole Milk 135
Sausage, Beef, Fresh 282
Beef, Australian, Imported, Grass-Fed, Rib, Ribeye Steak, Roast Lip-On, Boneless, Separable Lean and Fat, Raw 371
Bacon, Pork 75
Spinach, Cooked from Frozen 323
Whipping Cream, Extra Heavy, Gourmet, Not Whipped 153

Worst Day

food name energy (kcal)
Butter, Salted 203
MCT Oil 116
Coffee, Prepared From Grounds 5
Butter, Salted 102
Keto egg muffin 504
Chicken Breast, Skin Removed Before Cooking 147
Parmesan Cheese, Dry, Grated 119
Eggs, Cooked 68
Pepperoni, Pork and Beef 286
Olive Oil 119
Mozzarella Cheese, Whole Milk 90

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

popular recipes