recommended approach
The food and meal lists in this report have been tailored to help Alex 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 Alex’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Alex 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 Alex’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin C | 52% | |
| Zinc | 56% | |
| Vitamin D | 69% | |
| Vitamin A | 82% | |
| Potassium | 103% | |
| Panto Acid (B5) | 106% | |
| Calcium | 121% | |
| Phosphorus | 136% | |
| Vitamin E | 142% | |
| Magnesium | 144% | |
| Folate | 156% | |
| Niacin (B3) | 170% | |
| Manganese | 186% |
optimal foods for you
The foods listed below will provide Alex 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 |
|---|---|---|---|
| veal liver | 7.2 | 1.92 | 55% |
| beef liver | 7.0 | 1.75 | 60% |
| chicken liver | 6.5 | 1.72 | 50% |
| turkey liver | 5.2 | 1.89 | 47% |
| pork liver | 5.0 | 1.65 | 59% |
| lamb liver | 4.7 | 1.68 | 48% |
| lamb kidney | 2.9 | 1.12 | 52% |
| 2.0 | 0.41 | 64% | |
| beef tripe | 1.4 | 1.03 | 55% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 4.4 | 1.3 | 54% |
| crab | 3.8 | 0.83 | 71% |
| fish roe | 3.2 | 1.43 | 47% |
| lobster | 2.7 | 0.89 | 71% |
| sturgeon | 2.7 | 1.35 | 49% |
| crayfish | 2.1 | 0.82 | 67% |
| oysters | 2.3 | 1.02 | 59% |
| halibut | 2.1 | 1.11 | 66% |
| mussel | 1.7 | 0.86 | 63% |
| trout | 2.3 | 1.68 | 45% |
| salmon | 2.1 | 1.56 | 52% |
| anchovy | 2.2 | 2.1 | 44% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| chicory greens | 15.1 | 0.23 | 23% |
| coriander | 14.5 | 0.23 | 30% |
| watercress | 14.3 | 0.11 | 65% |
| endive | 13.9 | 0.17 | 7% |
| spinach | 13.9 | 0.23 | 49% |
| parsley | 13.7 | 0.36 | 48% |
| amaranth leaves | 13.4 | 0.21 | 86% |
| beet greens | 12.2 | 0.22 | 35% |
| chinese cabbage | 12.1 | 0.12 | 54% |
| mustard greens | 12.1 | 0.27 | 36% |
| escarole | 11.8 | 0.19 | 24% |
| arugula | 11.6 | 0.25 | 45% |
| chard | 11.5 | 0.19 | 51% |
| chives | 11.4 | 0.3 | 48% |
| turnip greens | 10.9 | 0.29 | 44% |
| seaweed (laver) | 10.5 | 0.35 | 80% |
| lettuce | 10.0 | 0.15 | 50% |
| asparagus | 9.7 | 0.22 | 50% |
| broccoli | 9.5 | 0.35 | 50% |
| red peppers | 9.0 | 0.31 | 40% |
| okra | 8.5 | 0.22 | 50% |
| kale | 8.0 | 0.28 | 60% |
| radicchio | 7.7 | 0.23 | 68% |
| celery | 7.6 | 0.18 | 50% |
| banana pepper | 7.6 | 0.27 | 36% |
| yeast extract spread | 8.7 | 1.85 | 59% |
| cauliflower | 7.4 | 0.25 | 50% |
| zucchini | 7.1 | 0.17 | 40% |
| seaweed (wakame) | 7.2 | 0.45 | 79% |
| pumpkin | 7.0 | 0.2 | 76% |
| seaweed (kelp) | 7.1 | 0.43 | 77% |
| butternut squash | 7.1 | 0.45 | 75% |
| collards | 6.9 | 0.33 | 37% |
| white mushroom | 6.8 | 0.22 | 65% |
| portabella mushrooms | 6.7 | 0.29 | 55% |
| onions | 6.5 | 0.32 | 65% |
| winter squash | 6.5 | 0.4 | 69% |
| alfalfa | 6.2 | 0.23 | 19% |
| summer squash | 6.2 | 0.19 | 45% |
| shiitake mushroom | 5.9 | 0.39 | 58% |
| cabbage | 5.5 | 0.23 | 55% |
| pickles | 5.4 | 0.12 | 40% |
| cucumber | 5.4 | 0.12 | 40% |
| radishes | 5.4 | 0.16 | 42% |
| jalapeno peppers | 5.3 | 0.27 | 37% |
| mung beans | 5.1 | 0.19 | 74% |
| rhubarb | 4.7 | 0.21 | 55% |
| brussel sprouts | 4.8 | 0.42 | 50% |
| artichokes | 4.8 | 0.47 | 49% |
| sauerkraut | 4.6 | 0.19 | 39% |
| snap beans | 4.4 | 0.15 | 58% |
| peas | 4.5 | 0.42 | 65% |
| wheat bran | 5.7 | 2.16 | 38% |
| carrots | 4.4 | 0.41 | 64% |
| cantaloupe | 3.8 | 0.34 | 70% |
| pinto beans | 3.7 | 0.22 | 83% |
| eggplant | 3.7 | 0.25 | 34% |
| red cabbage | 3.4 | 0.29 | 55% |
| spirulina | 3.3 | 0.26 | 70% |
| chayote | 3.2 | 0.24 | 40% |
| turnips | 3.0 | 0.21 | 51% |
| lemongrass | 3.6 | 0.99 | 93% |
| beets | 3.1 | 0.43 | 70% |
| coconut water | 2.8 | 0.19 | 66% |
| blackberries | 2.9 | 0.43 | 27% |
| strawberries | 2.5 | 0.32 | 49% |
| sweet potato | 2.7 | 0.9 | 81% |
| soybeans (sprouted) | 2.5 | 0.81 | 49% |
| celeriac | 1.9 | 0.42 | 72% |
| edamame | 2.5 | 1.21 | 41% |
| kiwifruit | 1.9 | 0.61 | 55% |
| leeks | 1.8 | 0.61 | 83% |
| mulberries | 1.6 | 0.43 | 74% |
| boysenberries | 1.5 | 0.5 | 54% |
| turnips | 1.3 | 0.22 | 61% |
| raspberries | 1.3 | 0.52 | 30% |
| apricots | 1.2 | 0.48 | 71% |
| carambola | 1.0 | 0.31 | 56% |
| grapefruit | 0.9 | 0.3 | 83% |
macronutrients
The macronutrient split of Alex’s diet is shown in the chart below.
macro targets
While Alex’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) | 150 | 265 |
| fat (g) | 35 | 115 |
| carbs (g) | 0 | 65 |
| energy (calories) | 1900 |
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 Alex’s food log based on the harder to find 50% of the essential nutrients. Alex’s most nutrient dense day is February 18 2023 while his least nutrient-dense day is March 14 2023.
best and worst days
Alex’s food diary for the best and worst days are shown below for comparison. Alex 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 Alex is not getting in large quantities while also helping with his goal of fat loss.
- lean burgers, spinach & mushrooms
- optimised electrolyte mix
- lemon vegetables
- broccoli soup
- cod, veggies & pickles
- potassium caramel salted coffee
- cruciferous juice
- cauliflower & spinach soup
- eggs, sardines, oysters & broccoli
- chicken liver mushroom pate
- broccoli, egg white, mackerel, oysters & sauerkraut
- sautéed spinach with bacon
- Hulk green smoothie
- roo burgers, asparagus, avo & cucumber
- baked kale chips
- sautéed spinach & mushrooms
- quick fish salad with mussels
- arugula salad
- roast turmeric cauliflower
- quinoa stuffed peppers
- halibut with mixed salad & seeds
- mango & zucchini lettuce wraps
- chicken breast, mushrooms, broccoli, spinach, asparagus
- green juice
- salmon & salad bowl
- cauliflower soup
- Popeye bowl
- medium fat spinach omelette
- tuna, salad & sprouts
- salmon, chicory, sauerkraut & greens
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances