recommended approach
The food and meal lists in this report have been tailored to help David 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 |
|---|---|---|---|
| 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 David ’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide David 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 David ’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin K1 | 18% | |
| Magnesium | 34% | |
| Manganese | 36% | |
| Folate | 51% | |
| Potassium | 53% | |
| Vitamin E | 54% | |
| Copper | 55% | |
| Calcium | 56% | |
| Omega-3 | 67% | |
| Vitamin D | 74% | |
| Vitamin C | 81% | |
| Thiamin (B1) | 100% | |
| Vitamin A | 101% |
optimal foods for you
The foods listed below will provide David with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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 |
|---|---|---|---|
| sweetbread | 0.0 | 3.18 | 12% |
| turkey liver | 3.9 | 1.89 | 47% |
| lamb brains | 0.4 | 1.54 | 27% |
| ham | -0.5 | 1.49 | 29% |
| headcheese | -3.0 | 1.57 | 20% |
| beef kidney | 1.3 | 1.57 | 52% |
| goat cheese | -2.4 | 2.64 | 21% |
| beef tripe | 0.7 | 1.03 | 55% |
| roast ham | -0.7 | 1.78 | 41% |
| lamb heart | 0.1 | 1.61 | 48% |
| lamb sweetbread | -0.8 | 1.44 | 43% |
| pork ribs | -2.5 | 3.61 | 18% |
| duck | -3.0 | 3.37 | 18% |
| turkey | -2.7 | 2.21 | 28% |
| pork (lean) | -0.6 | 2.09 | 44% |
| beef heart | 0.3 | 1.79 | 52% |
| ground turkey | -2.2 | 2.58 | 30% |
| lamb | -2.3 | 6.39 | 4% |
| roast pork | -1.2 | 1.99 | 41% |
| pork loin | -1.4 | 1.93 | 41% |
| pork ribs | -1.5 | 2.16 | 39% |
| lamb rib | -3.2 | 3.61 | 19% |
| turkey heart | -1.0 | 1.74 | 47% |
| beef rib eye steak | -2.5 | 2.48 | 32% |
| lamb (lean) | -2.0 | 1.44 | 43% |
| t-bone steak | -3.1 | 2.94 | 26% |
| ground beef | -3.0 | 2.48 | 30% |
| lamb leg | -2.8 | 2.58 | 31% |
| flank, steak | -2.6 | 2.63 | 32% |
| ground beef 70/30 | -3.0 | 2.77 | 30% |
| pork chops | -0.4 | 1.74 | 54% |
| beef loin | -3.0 | 2.78 | 30% |
| beef tenderloin steak | -2.8 | 2.62 | 32% |
| beef tenderloin steak | -2.9 | 2.73 | 31% |
| beef rib, small end | -2.8 | 2.78 | 31% |
| ground beef 70/30 | -3.0 | 2.7 | 30% |
| ground beef, 80/20 | -3.0 | 2.7 | 31% |
| beef rib, eye | -2.8 | 2.65 | 32% |
| beef brisket | -2.4 | 2.44 | 37% |
| beef loin, top loin | -2.7 | 2.5 | 34% |
| ground beef, 75/25 | -3.0 | 2.77 | 31% |
| lamb chop | -1.7 | 2.34 | 42% |
| rotisserie chicken thigh | -2.7 | 1.93 | 39% |
| chicken | -2.9 | 2.19 | 36% |
| sirloin steak | -2.8 | 2.43 | 36% |
| lamb lungs | -0.9 | 0.95 | 58% |
| roast beef | -2.8 | 2.19 | 38% |
| beef brisket, flat half | -3.1 | 2.98 | 31% |
| beef brisket, flat half | -3.0 | 2.89 | 32% |
| elk | -2.1 | 1.93 | 44% |
| beef brisket | -3.1 | 2.8 | 33% |
| chicken drumstick | -2.3 | 1.49 | 47% |
| lamb shank | -1.7 | 1.96 | 48% |
| leg ham | -0.9 | 1.65 | 56% |
| beef shortribs | -3.0 | 2.95 | 33% |
| beef roast | -2.0 | 1.78 | 48% |
| pork shoulder | -1.1 | 1.62 | 56% |
| bison | -1.5 | 1.71 | 53% |
| porterhouse steak (fat trimmed) | -2.3 | 1.45 | 50% |
| veal loin | -2.3 | 1.75 | 48% |
| chicken breast | -1.4 | 1.48 | 60% |
| turkey gizzard | -2.2 | 1.55 | 57% |
| chuck steak | -2.6 | 1.94 | 51% |
| sirloin steak (lean) | -2.1 | 1.77 | 57% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 2.3 | 3.05 | 14% |
| trout | 3.2 | 1.68 | 45% |
| sardine | 1.9 | 2.08 | 38% |
| sturgeon | 2.6 | 1.35 | 49% |
| salmon | 2.8 | 1.56 | 52% |
| anchovy | 2.2 | 2.1 | 44% |
| herring | 0.8 | 2.17 | 36% |
| crayfish | 3.7 | 0.82 | 67% |
| crab | 4.3 | 0.83 | 71% |
| flounder | 1.7 | 0.86 | 57% |
| lobster | 3.5 | 0.89 | 71% |
| tuna | 1.5 | 1.84 | 52% |
| pollock | 2.5 | 1.11 | 69% |
| rockfish | 1.9 | 1.09 | 66% |
| halibut | 1.8 | 1.11 | 66% |
| white fish | 2.1 | 1.08 | 70% |
| perch | 0.7 | 0.96 | 62% |
| whiting | 1.4 | 1.16 | 66% |
| haddock | 0.8 | 1.16 | 71% |
| cod | 1.5 | 2.9 | 71% |
macronutrients
The macronutrient split of David ’s diet is shown in the chart below.
macro targets
While David ’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) | 100 | 310 |
| fat (g) | 25 | 105 |
| carbs (g) | 0 | 70 |
| energy (calories) | 1650 |
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 David ’s food log based on the harder to find 50% of the essential nutrients. David ’s most nutrient dense day is September 23 2019 while his least nutrient-dense day is September 22 2019.
best and worst days
David ’s food diary for the best and worst days are shown below for comparison. David 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) |
|---|---|
| Coffee, Prepared From Grounds | 5 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 101 |
| Pork Clouds, Fried Pork Rinds, Rosemary & Sea Salt | 160 |
| Fried Eggs, Whole Egg | 202 |
| Beef Steak, Sirloin, Visible Fat Eaten | 1134 |
| Cheddar Cheese, Natural | 229 |
| Whey, acid, fluid | 27 |
| Kirkland Signature, Fish Oil Capsules | 12 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Scrambled Egg, Plain | 282 |
| Bacon, Pork | 117 |
| Sausage, Pork, Fresh | 89 |
| Onion, White, Yellow or Red, Cooked | 2 |
| Red Bell Peppers, Cooked | 5 |
| Buffalo Chicken Wings | 309 |
| Buffalo Chicken Wings | 367 |
| Sausage, Pork, Fresh | 358 |
| Sauerkraut | 22 |
| Cocktails, Bloody Mary | 321 |
| Guinness, Beer, Stout | 161 |
| Miller, beer, Pilsner Urquell | 401 |
| Stella Artois, beer, Stella Artois | 386 |
| Grass Fed Cows Cream On Top, Yogurt | 200 |
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 & blood sugar control
The meals listed below will provide more of the nutrients David is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- baked kale chips
- optimised electrolyte mix
- lemon vegetables
- sautéed spinach with bacon
- cod, veggies & pickles
- cauliflower & spinach soup
- lean burgers, spinach & mushrooms
- broccoli soup
- Hulk green smoothie
- green juice
- cruciferous juice
- zucchini & carrot fritters
- sautéed spinach & mushrooms
- salmon, chicory, sauerkraut & greens
- chicken liver mushroom pate
- halibut with mixed salad & seeds
- parsley & spinach salad
- quick fish salad with mussels
- Popeye bowl
- medium fat spinach omelette
- salmon & salad bowl
- potassium caramel salted coffee
- quinoa stuffed peppers
- arugula salad
- cauliflower soup
- eggs in a vege nest with ham
- sautéed spinach with bacon & egg
- salmon, broccoli & vege
- mango & zucchini lettuce wraps
- avocado, spinach & walnut salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances