Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Mike 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 with a low insulin load diet and being zero carb.

approach average glucose (mg/dL) average glucose (mmol/L) selected
well formulated ketogenic diet > 140 > 7.8
diabetes and nutritional ketosis 108 to 140 6.8 to 7.8
weight loss (insulin resistant) 100 to 108 5.4 to 6.0
weight loss (insulin sensitive) < 97 < 5.4
most nutrient dense < 97 < 5.4
nutrient dense maintenance < 97 < 5.4
bodybuilding < 97 < 5.4
athletic performance < 97 < 5.4

micronutrient profile

The chart below shows the micronutrients provided by Mike’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

nutrient ratios

The graphs below show the key nutrient ratios in your diet. Rather than emphasising nutrients based on your nutrient ratios, the Nutrient Optimiser uses the nutrient ratios as a safety check to make sure that you’re not being recommended any food that will push micronutrient imbalances and to maximise the benefit of your diet. Get more info in this article.

Omega-6 : Omega-3
4.1
Zinc : Copper
18.1
Potassium : Sodium
0.9
Calcium : Magnesium
3.5
Iron : Copper
12.2
Calcium : Phosphorus
0.5

nutrients to prioritise

Going forward, we want to prioritise the nutrients that Mike’s diet is not providing in large quantities. The table below shows the nutrients that Mike is not achieving more than 300% of the DRI and that are not contraindicated by the nutrient ratios above.

nutrient % DRI prioritize
Manganese 39%
Magnesium 47%
Potassium 56%
Sodium 60%
Vitamin D 66%
Folate 70%
Calcium 81%
Thiamin (B1) 84%
Copper 102%
Zinc 123%
Iron 124%
Panto Acid (B5) 124%
Omega-3 125%

optimal foods for you

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

food name nutrient density energy density insulin load
mackerel 3.2 3.05 14%
trout 4.6 1.68 45%
lamb brains 2.3 1.54 27%
turkey liver 4.3 1.89 47%
sturgeon 4.0 1.35 49%
salmon 4.3 1.56 52%
lobster 5.7 0.89 71%
sweetbread 0.6 3.18 12%
sardine 2.6 2.08 38%
beef kidney 3.4 1.57 52%
trout 4.3 3.82 45%
herring 1.9 2.17 36%
flounder 3.2 0.86 57%
crab 4.7 0.83 71%
anchovy 2.5 2.10 44%
crayfish 3.9 0.82 67%
rockfish 3.9 1.09 66%
ham -0.2 1.49 29%
pollock 3.9 1.11 69%
lamb heart 1.8 1.61 48%
tuna 2.3 1.84 52%
halibut 3.3 1.11 66%
headcheese -1.5 1.57 20%
cod liver oil 1.5 9.02 0%
beef tripe 1.4 1.03 55%
starfish 2.1 1.15 61%
whiting 2.6 1.16 66%
perch 2.0 0.96 62%
lamb sweetbread 0.0 1.44 43%
smelt 2.0 3.86 45%
white fish 2.7 1.08 70%
roast pork 0.0 1.99 41%
roast ham -0.1 1.78 41%
ground turkey -0.8 2.58 30%
pork ribs -1.5 3.61 18%
goat cheese -1.8 2.64 21%
turkey -1.4 2.21 28%
beef heart 0.9 1.79 52%
pork ribs -0.3 2.16 39%
pork loin -0.3 1.93 41%
duck -2.1 3.37 18%
pork (lean) -0.3 2.09 44%
pork chops 0.6 1.74 54%
lamb (lean) -0.9 1.44 43%
turkey heart -0.3 1.74 47%
beef rib eye steak -1.5 2.48 33%
t-bone steak -2.0 2.94 26%
lamb rib -2.3 3.61 19%
haddock 1.7 1.16 71%
cod 2.8 2.90 71%
lamb leg -1.9 2.58 31%
rotisserie chicken thigh -1.5 1.93 39%
ground beef -2.0 2.48 30%
bison -0.1 1.71 53%
elk -1.0 1.93 44%
ground beef 70/30 -2.0 2.70 30%
ground beef 70/30 -2.1 2.77 30%
ground beef, 80/20 -2.0 2.70 31%
ground beef, 75/25 -2.0 2.77 31%
lamb chop -1.0 2.34 42%
beef tenderloin steak -1.9 2.62 32%
chicken breast 0.4 1.48 60%
veal loin -0.8 1.75 48%
beef tenderloin steak -2.0 2.73 31%
beef rib, small end -2.0 2.78 31%
beef rib, eye -2.0 2.65 32%
flank, steak -1.9 2.63 33%
roast beef -1.7 2.19 38%
beef loin -2.1 2.78 30%
chicken -1.9 2.19 36%
beef loin, top loin -1.9 2.50 34%
leg ham -0.0 1.65 56%
lamb -2.4 6.39 5%
chicken drumstick -1.3 1.49 47%
sirloin steak -1.9 2.43 36%
beef roast -1.0 1.78 48%
beef brisket, flat half -2.2 2.98 31%
beef brisket, flat half -2.1 2.89 32%
lamb lungs -0.6 0.95 58%
pork shoulder -0.3 1.62 56%
beef brisket -2.0 2.44 37%
beef brisket -2.2 2.80 33%
lamb shank -1.2 1.96 48%
porterhouse steak (fat trimmed) -1.4 1.45 50%
beef shortribs -2.2 2.95 33%
chuck steak -1.4 1.94 51%
turkey gizzard -1.2 1.55 57%
ground beef (lean) -1.0 1.44 60%
sirloin steak (lean) -1.1 1.77 57%
sunflower oil -2.4 8.84 0%
shea nut oil -2.5 8.84 0%
grapeseed oil -2.5 8.84 0%
hazelnut oil -2.5 8.84 0%
veal -0.6 1.51 65%
duck fat -2.5 8.82 0%
walnut oil -2.9 8.84 0%
almond oil -2.9 8.84 0%
soybean oil -2.9 8.84 0%
peanut oil -2.9 8.84 0%
palm kernel oil -3.1 8.62 0%

macronutrients

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

protein

Mike’s protein intake is 2.32g/kg LBM or 136g/day.

The average protein intake for all people who have had a Nutrient Optimiser analysis done is 2.1g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.

Generally accepted 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. Lower levels can be beneficial is you require therapeutic ketosis for conditions such as epilepsy, cancer, Alzheimer’s and dementia.

The table below shows how Mike’s current protein intake compares to these accepted protein intake levels based on his current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) 6% 0.4 23
RDI/sedentary 11% 0.8 47
typical 16% 1.2 70
strength athlete 24% 1.8 105
maximum 35% 2.7 225
Mike 35% 2.32 136

macro targets

Based on Mike’s current body fat he could theoretically run at an energy deficit of 479 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.43 kg (0.96 lbs) per week or an energy intake of less than 1517 calories per day.

This would represent a 24% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1696 calories per day. Mike should target a minimum protein intake of 105 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Mike should consume at least 105g of protein per day.

Mike’s fat intake should range between 23 and 123g/day.

Mike’s maximum recommended carbohydrate intake is 111g per day given his goal of weight loss (insulin resistant).

The table below shows the minimum effective dose of protein and fat required to achieve a reasonable level of nutrition. These ranges should be entered in Cronometer as a guide.

macros lower limit upper limit
protein (g) 105 225
fat (g) 23 123
carbs (g) 0 111
energy (calories) 1517 1696

Mike’s focus should be on maximising the nutrient dense foods and meals noted in this report, however these macronutrient targets will also be a useful guide to make sure he is on the right track.

net carbs, insulin load, insulinogenic calories

Mike’s food diary indicates he is eating 1601 calories per day with an insulin load of 93g/day and with 23% insulinogenic calories. His basal metabolic rate (BMR) is 1996 calories per day to support weight maintenance at rest.

The percentage of insulinogenic calories is the proportion of food that will require insulin to metabolise. This is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet compromise nutrient density.

The insulin load is an indication of the amount of insulin your pancreas will need to produce to metabolise the food. Insulin load is similar to the % insulinogenic calories metric, but it considers serving size.

insulin load (g) = 0.56 x protein (g) + carbohydrate (g) –fibre (g)

The table below shows the % insulinogenic and insulin load (based on Mike’s average calorie intake) for the Standard American Diet (SAD), the average of all people who have had their Nutrient Optimiser analysis done as well as typical levels for people managing diabetes and therapeutic ketosis.

approach % insulinogenic insulin load (g) net carbs (g)
typical SAD 54% 338 281
average Optimiser 24% 150 69
LCHF 25% 156 63
therapeutic keto 15% 94 31
Mike 23% 93 17

daily nutrient score

The chart below shows a comparison of the nutrient density of Mike’s food log based on the harder to find 50% of the essential nutrients. Mike’s most nutrient dense day is January 31 2017 while his least nutrient-dense day is January 18 2018.

best and worst days

Mike’s food diary for the best and worst days are shown below for comparison. Mike should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.

Best Day

food name energy (kcal)
Spinach, raw 16
Red bell peppers, raw 13
Kirkland Signature, Black Forest Ham 70
Fish, salmon, chinook, smoked, (lox), regular 54
Hemp seeds 53
Olive oil 60
Isopure Zero Carb Whey Protein 58
Now Foods Dextrose 17
Sardines, canned in oil, drained 166
Avocado, black skin, California type 251
Mushrooms, raw 15
Broccoli, raw 22
Cauliflower, raw 57
Hemp seeds 158
Fried eggs, egg enhanced with omega 3 or vitamins 152
Coconut oil 122
Sesame oil 120
Soy sauce 17
Pork roast, shoulder, fresh, visible fat eaten 305
Almond milk, plain, original, unsweetened 78
Raspberries, fresh, red 39
Strawberries, fresh 20

Worst Day

food name energy (kcal)
Lamb, Australian, ground, 85% lean / 15% fat, raw 864
Cheese, cheddar 172
Fried Eggs, Egg Enhanced with Omega 3 or Vitamins 76
Quest Nutrition, Protein Vanilla Milkshake 50
Fage, Total 0%, Greek Yogurt, Plain 187
Perfect Keto, Keto Collagen, Chocolate 60

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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