recommended approach
The food and meal lists in this report have been tailored to help Magdalena get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss and being zero carb.
| 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 Magdalena’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Magdalena with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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 Magdalena’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Sodium | 65% | |
| Phosphorus | 81% | |
| Potassium | 93% | |
| Iron | 99% | |
| Folate | 102% | |
| Copper | 106% | |
| Calcium | 145% | |
| Omega-3 | 157% | |
| Manganese | 198% | |
| Magnesium | 211% | |
| Zinc | 214% | |
| Panto Acid (B5) | 226% |
optimal foods for you
The foods listed below will provide Magdalena with the nutrients that she is currently not getting in large amounts while also aligning with her 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 |
|---|---|---|---|
| turkey liver | 3.8 | 1.89 | 47% |
| beef tripe | 1.1 | 1.03 | 55% |
| beef kidney | 1.1 | 1.57 | 52% |
| lamb heart | 0.7 | 1.61 | 48% |
| sweetbread | 1.3 | 3.18 | 12% |
| beef heart | 0.4 | 1.79 | 52% |
| lamb brains | 0.2 | 1.54 | 27% |
| turkey heart | 0.2 | 1.74 | 47% |
| lamb lungs | -0.2 | 0.95 | 58% |
| chicken breast | 0.0 | 1.48 | 60% |
| lamb sweetbread | -0.4 | 1.44 | 43% |
| bison | -0.3 | 1.71 | 53% |
| veal | -0.5 | 1.51 | 65% |
| lamb (lean) | -0.5 | 1.44 | 43% |
| turkey gizzard | -0.5 | 1.55 | 57% |
| veal loin | -0.5 | 1.75 | 48% |
| ham | -0.7 | 1.49 | 29% |
| ground beef (lean) | -0.7 | 1.44 | 60% |
| pork chops | -0.6 | 1.74 | 54% |
| leg ham | -0.7 | 1.65 | 56% |
| beef roast | -0.7 | 1.78 | 48% |
| pork shoulder | -0.8 | 1.62 | 56% |
| chicken drumstick | -0.9 | 1.49 | 47% |
| lamb shank | -0.7 | 1.96 | 48% |
| elk | -0.7 | 1.93 | 44% |
| headcheese | -0.9 | 1.57 | 20% |
| sirloin steak (lean) | -0.8 | 1.77 | 57% |
| roast ham | -0.8 | 1.78 | 41% |
| roast pork | -0.8 | 1.99 | 41% |
| porterhouse steak (fat trimmed) | -1.0 | 1.45 | 50% |
| rotisserie chicken thigh | -0.8 | 1.93 | 39% |
| lamb chop | -0.7 | 2.34 | 42% |
| pork loin | -0.8 | 1.93 | 41% |
| goat cheese | -0.6 | 2.64 | 21% |
| chuck steak | -0.9 | 1.94 | 51% |
| pork ribs | -0.9 | 2.16 | 39% |
| turkey | -0.9 | 2.21 | 28% |
| pork (lean) | -1.0 | 2.09 | 44% |
| ground turkey | -0.8 | 2.58 | 30% |
| top round steak | -1.0 | 2.09 | 56% |
| beef rib eye steak | -0.9 | 2.48 | 32% |
| roast beef | -1.0 | 2.19 | 38% |
| chicken | -1.1 | 2.19 | 36% |
| lamb leg | -1.0 | 2.58 | 31% |
| sirloin steak | -1.1 | 2.43 | 36% |
| beef brisket | -1.1 | 2.44 | 37% |
| ground beef | -1.1 | 2.48 | 30% |
| beef loin, top loin | -1.1 | 2.5 | 34% |
| ground beef 70/30 | -1.1 | 2.7 | 30% |
| flank, steak | -1.2 | 2.63 | 32% |
| beef tenderloin steak | -1.2 | 2.62 | 32% |
| ground beef, 75/25 | -1.1 | 2.77 | 31% |
| beef rib, eye | -1.2 | 2.65 | 32% |
| ground beef, 80/20 | -1.2 | 2.7 | 31% |
| t-bone steak | -1.1 | 2.94 | 26% |
| beef tenderloin steak | -1.2 | 2.73 | 31% |
| beef rib, small end | -1.2 | 2.78 | 31% |
| ground beef 70/30 | -1.2 | 2.77 | 30% |
| beef loin | -1.2 | 2.78 | 30% |
| beef brisket | -1.2 | 2.8 | 33% |
| beef brisket, flat half | -1.2 | 2.89 | 32% |
| beef brisket, flat half | -1.2 | 2.98 | 31% |
| beef shortribs | -1.2 | 2.95 | 33% |
| duck | -1.1 | 3.37 | 18% |
| lamb rib | -1.2 | 3.61 | 19% |
| pork ribs | -1.3 | 3.61 | 18% |
| lamb | -1.2 | 6.39 | 4% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 3.2 | 0.83 | 71% |
| lobster | 3.3 | 0.89 | 71% |
| crayfish | 2.6 | 0.82 | 67% |
| pollock | 0.7 | 1.11 | 69% |
| haddock | -0.1 | 1.16 | 71% |
| sturgeon | -0.1 | 1.35 | 49% |
| white fish | -0.2 | 1.08 | 70% |
| tuna | -0.1 | 1.84 | 52% |
| rockfish | -0.4 | 1.09 | 66% |
| anchovy | 0.0 | 2.1 | 44% |
| perch | -0.5 | 0.96 | 62% |
| trout | -0.3 | 1.68 | 45% |
| cod | 0.2 | 2.9 | 71% |
| salmon | -0.3 | 1.56 | 52% |
| halibut | -0.5 | 1.11 | 66% |
| flounder | -0.6 | 0.86 | 57% |
| whiting | -0.6 | 1.16 | 66% |
| orange roughy | -0.9 | 1.05 | 70% |
| herring | -0.6 | 2.17 | 36% |
| sardine | -0.7 | 2.08 | 38% |
| mackerel | -0.6 | 3.05 | 14% |
macronutrients
The macronutrient split of Magdalena’s diet is shown in the chart below.
macro targets
While Magdalena’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) | 80 | 165 |
| fat (g) | 20 | 65 |
| carbs (g) | 0 | 55 |
| energy (calories) | 1150 |
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 Magdalena’s food log based on the harder to find 50% of the essential nutrients. Magdalena’s most nutrient dense day is April 13 2019 while her least nutrient-dense day is April 17 2019.
best and worst days
Magdalena’s food diary for the best and worst days are shown below for comparison. Magdalena 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 Magdalena is not getting in large quantities while also helping with her goal of fat loss.
- lean burgers, spinach & mushrooms
- baked kale chips
- optimised electrolyte mix
- broccoli, egg white, mackerel, oysters & sauerkraut
- lemon vegetables
- chicken liver mushroom pate
- quick fish salad with mussels
- sautéed spinach & mushrooms
- roo burgers, asparagus, avo & cucumber
- green juice
- cod, veggies & pickles
- cauliflower & spinach soup
- sautéed spinach with bacon
- salmon & salad bowl
- chicken breast, mushrooms, broccoli, spinach, asparagus
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- quinoa stuffed peppers
- mango & zucchini lettuce wraps
- potassium caramel salted coffee
- chocolate peanut butter
- cruciferous juice
- eggs, sardines, oysters & broccoli
- roast turmeric cauliflower
- arugula, chicory, sauerkraut & prosciutto
- eggs in a vege nest with ham
- avocado, spinach & walnut salad
- shiitake watercress soup
- medium fat spinach omelette
- chicken liver, eggs & greens
- arugula salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances