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).
supplements
The supplements listed below will provide Keto with the nutrients that he is not getting enough of 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 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 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).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| lamb liver | 4.2 | 1.68 | 48% |
| beef liver | 3.5 | 1.75 | 60% |
| lamb kidney | 2.6 | 1.12 | 52% |
| veal liver | 2.4 | 1.92 | 55% |
| 1.1 | 0.41 | 64% | |
| chicken liver | 1.7 | 1.72 | 50% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 3.5 | 0.83 | 71% |
| mollusks conch | 3.3 | 1.3 | 54% |
| crayfish | 2.8 | 0.82 | 67% |
| halibut | 2.9 | 1.11 | 66% |
| fish roe | 3.1 | 1.43 | 47% |
| lobster | 2.5 | 0.89 | 71% |
| salmon | 3.0 | 1.56 | 52% |
| sturgeon | 2.7 | 1.35 | 49% |
| oysters | 2.2 | 1.02 | 59% |
| white fish | 2.1 | 1.08 | 70% |
| trout | 2.3 | 1.68 | 45% |
| anchovy | 2.4 | 2.1 | 44% |
| pollock | 1.6 | 1.11 | 69% |
| mussel | 1.4 | 0.86 | 63% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 15.0 | 0.11 | 65% |
| spinach | 13.0 | 0.23 | 49% |
| beet greens | 12.7 | 0.22 | 35% |
| mustard greens | 12.4 | 0.27 | 36% |
| coriander | 12.2 | 0.23 | 30% |
| chicory greens | 11.8 | 0.23 | 23% |
| chard | 11.2 | 0.19 | 51% |
| amaranth leaves | 10.6 | 0.21 | 86% |
| chinese cabbage | 10.3 | 0.12 | 54% |
| parsley | 9.9 | 0.36 | 48% |
| asparagus | 9.8 | 0.22 | 50% |
| banana pepper | 9.4 | 0.27 | 36% |
| okra | 9.3 | 0.22 | 50% |
| endive | 9.1 | 0.17 | 7% |
| turnip greens | 9.0 | 0.29 | 44% |
| chives | 8.7 | 0.3 | 48% |
| lettuce | 7.9 | 0.15 | 50% |
| kale | 7.8 | 0.28 | 60% |
| arugula | 7.7 | 0.25 | 45% |
| seaweed (laver) | 7.7 | 0.35 | 80% |
| white mushroom | 7.5 | 0.22 | 65% |
| zucchini | 7.3 | 0.17 | 40% |
| summer squash | 7.0 | 0.19 | 45% |
| spirulina | 7.0 | 0.26 | 70% |
| portabella mushrooms | 7.0 | 0.29 | 55% |
| radicchio | 6.8 | 0.23 | 68% |
| broccoli | 6.9 | 0.35 | 50% |
| red peppers | 6.8 | 0.31 | 40% |
| escarole | 6.5 | 0.19 | 24% |
| cucumber | 5.9 | 0.12 | 40% |
| pickles | 5.9 | 0.12 | 40% |
| yeast extract spread | 6.9 | 1.85 | 59% |
| seaweed (wakame) | 5.7 | 0.45 | 79% |
| cauliflower | 5.5 | 0.25 | 50% |
| celery | 5.5 | 0.18 | 50% |
| pumpkin | 5.5 | 0.2 | 76% |
| cabbage | 5.4 | 0.23 | 55% |
| butternut squash | 5.5 | 0.45 | 75% |
| wheat bran | 6.6 | 2.16 | 38% |
| sauerkraut | 5.3 | 0.19 | 39% |
| shiitake mushroom | 5.3 | 0.39 | 58% |
| jalapeno peppers | 5.2 | 0.27 | 37% |
| collards | 5.1 | 0.33 | 37% |
| mung beans | 4.8 | 0.19 | 74% |
| onions | 4.9 | 0.32 | 65% |
| winter squash | 4.9 | 0.4 | 69% |
| rhubarb | 4.8 | 0.21 | 55% |
| alfalfa | 4.7 | 0.23 | 19% |
| red cabbage | 4.6 | 0.29 | 55% |
| artichokes | 4.7 | 0.47 | 49% |
| snap beans | 4.3 | 0.15 | 58% |
| radishes | 4.2 | 0.16 | 42% |
| pinto beans | 4.2 | 0.22 | 83% |
| peas | 4.2 | 0.42 | 65% |
| seaweed (kelp) | 4.1 | 0.43 | 77% |
| coconut water | 3.9 | 0.19 | 66% |
| turnips | 3.9 | 0.21 | 51% |
| eggplant | 3.9 | 0.25 | 34% |
| brussel sprouts | 3.8 | 0.42 | 50% |
| chayote | 3.2 | 0.24 | 40% |
| lemongrass | 3.1 | 0.99 | 93% |
| blackberries | 2.6 | 0.43 | 27% |
| carrots | 2.6 | 0.41 | 64% |
| celeriac | 2.5 | 0.42 | 72% |
| soybeans (sprouted) | 2.7 | 0.81 | 49% |
| strawberries | 2.3 | 0.32 | 49% |
| cantaloupe | 2.0 | 0.34 | 70% |
| turnips | 1.9 | 0.22 | 61% |
| kiwifruit | 2.2 | 0.61 | 55% |
| mulberries | 2.0 | 0.43 | 74% |
| oat bran | 2.9 | 2.46 | 65% |
| leeks | 1.5 | 0.61 | 83% |
| beets | 1.4 | 0.43 | 70% |
| carambola | 1.1 | 0.31 | 56% |
| grapefruit | 1.0 | 0.3 | 83% |
| raspberries | 1.1 | 0.52 | 30% |
| lima beans | 1.5 | 1.13 | 70% |
| sweet potato | 1.2 | 0.9 | 81% |
| limes | 0.8 | 0.3 | 70% |
| oranges | 0.8 | 0.46 | 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
optimized recipes for weight loss
The meals listed below will provide more of the nutrients Keto is not getting in large quantities while also helping with his goal of fat loss.
- optimised electrolyte mix
- lemon vegetables
- baked kale chips
- lean burgers, spinach & mushrooms
- chicken liver mushroom pate
- cod, veggies & pickles
- broccoli soup
- green juice
- cruciferous juice
- potassium caramel salted coffee
- roast turmeric cauliflower
- cauliflower & spinach soup
- halibut with mixed salad & seeds
- Hulk green smoothie
- quick fish salad with mussels
- salmon & salad bowl
- arugula salad
- roo burgers, asparagus, avo & cucumber
- sautéed spinach & mushrooms
- Ahi tuna & asparagus
- sautéed spinach with bacon
- cauliflower soup
- chicken breast, mushrooms, broccoli, spinach, asparagus
- quinoa stuffed peppers
- arugula, chicory, sauerkraut & prosciutto
- salmon, chicory, sauerkraut & greens
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- broccoli, egg white, mackerel, oysters & sauerkraut
- tuna, salad & sprouts
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances