Nutrition Fingerprint

recommended approach

The food and meal lists in this report have been tailored to help Magnus 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
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 Magnus’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (excluding supplements).

supplements

The supplements listed below will provide Magnus with the nutrients that he is not getting enough of in the most cost effective manner 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 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
6.4
Zinc : Copper
26.5
Potassium : Sodium
1.3
Calcium : Magnesium
1.2
Iron : Copper
16.0
Calcium : Phosphorus
0.2

nutrients to prioritise

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

nutrient % DRI prioritize
Calcium 18%
Vitamin D 20%
Manganese 21%
Magnesium 30%
Sodium 33%
Folate 35%
Thiamin (B1) 35%
Vitamin C 36%
Potassium 44%
Vitamin E 50%
Copper 56%
Riboflavin (B2) 59%
Panto Acid (B5) 63%

optimal foods for you

The foods listed below will provide Magnus with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss (insulin sensitive). 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
coriander 14.1 0.23 30%
watercress 13.9 0.11 65%
seaweed (laver) 14.0 0.35 80%
chicory greens 13.7 0.23 23%
basil 13.1 0.23 47%
spinach 13.0 0.23 49%
beet greens 12.3 0.22 35%
endive 11.5 0.17 7%
asparagus 11.5 0.22 50%
chard 10.5 0.19 51%
broccoli 10.4 0.35 50%
amaranth leaves 10.2 0.21 86%
dill (fresh) 9.9 0.43 59%
radicchio 9.7 0.23 68%
escarole 9.5 0.19 24%
arugula 9.4 0.25 45%
lettuce 9.2 0.15 50%
parsley 9.2 0.36 48%
chives 9.2 0.30 48%
white mushroom 8.9 0.22 65%
mustard greens 8.6 0.27 36%
spirulina 8.5 0.26 70%
portabella mushrooms 8.6 0.29 55%
zucchini 8.4 0.17 40%
chinese cabbage 8.2 0.12 54%
cauliflower 8.2 0.25 50%
okra 8.1 0.22 50%
celery 7.8 0.18 50%
banana pepper 7.9 0.27 36%
yeast extract spread 8.9 1.85 59%
turnip greens 7.8 0.29 44%
seaweed (wakame) 7.9 0.45 79%
red peppers 7.6 0.31 40%
mung beans 7.0 0.19 74%
kale 6.9 0.28 60%
summer squash 6.8 0.19 45%
brussel sprouts 6.8 0.42 50%
pumpkin 6.7 0.20 76%
alfalfa 6.5 0.23 19%
radishes 6.2 0.16 43%
lamb liver 7.3 1.68 48%
peas 6.3 0.42 65%
jalapeno peppers 6.2 0.27 37%
shiitake mushroom 6.2 0.39 58%
cucumber 5.9 0.12 40%
pickles 5.9 0.12 40%
beef liver 6.8 1.75 60%
onions 5.8 0.32 65%
cabbage 5.7 0.23 55%
sauerkraut 5.6 0.19 39%
veal liver 6.7 1.92 55%
seaweed (kelp) 5.4 0.43 77%
butternut squash 5.4 0.45 75%
chayote 5.1 0.24 41%
chicken liver 6.0 1.72 50%
turkey liver 6.1 1.89 47%
snap beans 4.7 0.15 58%
winter squash 4.7 0.40 69%
collards 4.7 0.33 37%
eggplant 4.6 0.25 35%
fish roe 5.4 1.43 47%
pinto beans 4.5 0.22 83%
blackberries 4.3 0.43 27%
lamb kidney 4.7 1.12 52%
artichokes 4.2 0.47 49%
pork liver 4.9 1.65 59%
carambola 3.9 0.31 56%
red cabbage 3.8 0.29 55%
beef kidney 4.5 1.57 52%
wheat bran 4.8 2.16 38%
strawberries 3.5 0.32 49%
rhubarb 3.4 0.21 55%
mulberries 3.5 0.43 74%
kiwifruit 3.6 0.61 55%
paprika 4.9 2.82 27%
grapefruit 3.0 0.30 83%
beets 3.0 0.43 70%
tarragon 4.8 2.95 62%
cantaloupe 2.9 0.34 70%
carrots 2.8 0.41 64%
grapefruit 2.8 0.33 85%
lemongrass 3.2 0.99 93%
thyme 4.3 2.76 34%
limes 2.6 0.30 70%
turnips 2.5 0.22 61%
raspberries 2.7 0.52 30%
turnips 2.5 0.21 51%
pineapple 2.5 0.50 76%
kefir (low fat) 2.4 0.41 64%
soybeans (sprouted) 2.6 0.81 49%
celeriac 2.3 0.42 72%
gooseberries 2.3 0.44 52%
oranges 2.3 0.46 77%
trout 3.1 1.68 45%
coconut water 2.0 0.19 66%
edamame 2.7 1.21 41%
boysenberries 2.1 0.50 54%
mango 2.0 0.60 63%
cranberries 1.7 0.46 65%
sweet potato 2.0 0.90 81%

macronutrients

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

protein

Magnus’s protein intake is 1.32g/kg LBM or 83g/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 Magnus’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 25
RDI/sedentary 11% 0.8 50
typical 16% 1.2 75
strength athlete 24% 1.8 113
maximum 35% 2.7 214
Magnus 22% 1.32 83

macro targets

Based on Magnus’s current body fat he could theoretically run at an energy deficit of 1075 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.98 kg (2.15 lbs) per week or an energy intake of less than 824 calories per day.

This would represent a 57% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1614 calories per day. Magnus should target a minimum protein intake of 113 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Magnus should consume at least 113g of protein per day.

Magnus’s fat intake should range between 25 and 117g/day.

Magnus’s maximum recommended carbohydrate intake is 119g per day given his goal of weight loss (insulin sensitive).

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) 113 214
fat (g) 25 117
carbs (g) 0 119
energy (calories) 824 1614

Magnus’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

Magnus’s food diary indicates he is eating 1742 calories per day with an insulin load of 84g/day and with 19% insulinogenic calories. His basal metabolic rate (BMR) is 1899 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 Magnus’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
Magnus 19% 84 38

daily nutrient score

The chart below shows a comparison of the nutrient density of Magnus’s food log based on the harder to find 50% of the essential nutrients. Magnus’s most nutrient dense day is November 19 2018 while his least nutrient-dense day is November 16 2018.

best and worst days

Magnus’s food diary for the best and worst days are shown below for comparison. Magnus 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)
Salmon, Atlantic, Wild, Cooked 437
Spinach, Cooked from Fresh 41
Hollandaise Sauce, Homemade 533
Lindt Excellence, 85% Cacao 67

Worst Day

food name energy (kcal)
Gin 514

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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