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 D 35%
Sodium 46%
Potassium 54%
Thiamin (B1) 62%
Magnesium 76%
Manganese 81%
Niacin (B3) 90%
Zinc 93%
Copper 97%
Phosphorus 99%
Vitamin C 101%
Vitamin B6 106%
Panto Acid (B5) 113%

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 871.3 1.68 48%
beef liver 811.0 1.75 60%
lamb kidney 462.0 1.12 52%
pork chops 637.5 1.74 54%
veal liver 683.7 1.92 55%
kefir (low fat) 2.4 0.41 64%

Seafood based foods

food name nutrient density energy density insulin load
salmon 829.4 1.56 52%
halibut 508.8 1.11 66%
lobster 351.0 0.89 71%
crab 301.1 0.83 71%
fish roe 490.2 1.43 47%
mussel 202.3 0.86 63%
crayfish 149.1 0.82 67%

Plant based foods

food name nutrient density energy density insulin load
wheat bran 1112.0 2.16 38%
oat bran 1129.8 2.46 65%
spinach 399.3 0.23 49%
portabella mushrooms 367.2 0.29 55%
amaranth leaves 298.9 0.21 86%
snap beans 279.3 0.15 58%
artichokes 354.9 0.47 49%
banana pepper 273.5 0.27 36%
shiitake mushroom 306.0 0.39 58%
winter squash 291.9 0.40 69%
turnip greens 243.3 0.29 44%
chinese cabbage 182.3 0.12 54%
pumpkin 198.4 0.20 76%
butternut squash 278.8 0.45 75%
kale 206.9 0.28 60%
summer squash 177.6 0.19 45%
cauliflower 192.2 0.25 50%
zucchini 169.6 0.17 40%
red peppers 210.0 0.31 40%
brussel sprouts 243.1 0.42 50%
asparagus 170.1 0.22 50%
mung beans 146.6 0.19 74%
jalapeno peppers 164.6 0.27 37%
coconut water 135.5 0.19 66%
escarole 132.4 0.19 24%
okra 141.8 0.22 50%
parsley 180.0 0.36 48%
celery 123.5 0.18 50%
chayote 138.8 0.24 41%
pickles 93.2 0.12 40%
cucumber 93.2 0.12 40%
mustard greens 135.3 0.27 36%
turnips 116.2 0.21 51%
sauerkraut 109.7 0.19 39%
broccoli 151.6 0.35 50%
peas 172.1 0.42 65%
collards 141.2 0.33 37%
soybeans (sprouted) 291.2 0.81 49%
watercress 60.5 0.11 65%
celeriac 159.0 0.42 72%
radishes 72.0 0.16 43%
white mushroom 92.7 0.22 65%
cabbage 87.0 0.23 55%
cantaloupe 116.7 0.34 70%
onions 110.2 0.32 65%
strawberries 104.3 0.32 49%
chard 63.0 0.19 51%
red cabbage 95.4 0.29 55%
grapefruit 93.9 0.30 83%
eggplant 76.8 0.25 35%
rhubarb 65.3 0.21 55%
beet greens 68.9 0.22 35%
turnips 66.0 0.22 61%
lettuce 38.6 0.15 50%
chicory greens 58.8 0.23 23%
grapefruit 90.4 0.33 85%
alfalfa 51.5 0.23 19%
sweet potato 264.3 0.90 81%
radicchio 49.3 0.23 68%
carrots 104.4 0.41 64%
endive 30.8 0.17 7%
carambola 71.6 0.31 56%
seaweed (laver) 76.4 0.35 80%
honeydew melon 67.6 0.36 66%
blackberries 85.5 0.43 27%
arugula 16.3 0.25 45%
pineapple 94.1 0.50 76%
coriander 9.2 0.23 30%
mulberries 70.6 0.43 74%
pinto beans 6.6 0.22 83%
kiwifruit 127.8 0.61 55%
jerusalem-artichokes 159.1 0.73 87%
watermelon 20.0 0.30 60%
spirulina 8.4 0.26 70%
oranges 69.8 0.46 77%
beets 56.9 0.43 70%
limes 16.8 0.30 70%
lima beans 281.7 1.13 70%
chives 7.5 0.30 48%
gooseberries 44.8 0.44 52%
lemongrass 212.0 0.99 93%
peaches 14.5 0.39 70%
nectarines 17.7 0.44 72%
seaweed (kelp) 11.2 0.43 77%
seaweed (wakame) 22.2 0.45 79%
canned pineapple 41.2 0.52 92%
raspberries 40.9 0.52 30%

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