Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Bob 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
4.4
Zinc : Copper
7.9
Potassium : Sodium
1.2
Calcium : Magnesium
1.8
Iron : Copper
8.2
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 54%
Potassium 67%
Manganese 85%
Omega-3 99%
Calcium 102%
Phosphorus 107%
Magnesium 115%
Folate 171%
Zinc 184%

optimal foods for you

The foods listed below will provide Bob 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
seaweed (laver) 7.3 0.35 80%
amaranth leaves 7.0 0.21 86%
basil 6.8 0.23 47%
spinach 6.7 0.23 49%
endive 6.3 0.17 7%
zucchini 5.8 0.17 40%
escarole 5.7 0.19 24%
dill (fresh) 5.6 0.43 59%
seaweed (wakame) 5.2 0.45 79%
coriander 5.1 0.23 30%
chicory greens 5.0 0.23 23%
mussel 4.9 0.86 63%
asparagus 4.7 0.22 50%
arugula 4.7 0.25 45%
lettuce 4.6 0.15 50%
chives 4.6 0.30 48%
radicchio 4.6 0.23 68%
parsley 4.6 0.36 48%
chinese cabbage 4.4 0.12 54%
summer squash 4.4 0.19 45%
cauliflower 4.3 0.25 50%
edamame 4.4 1.21 41%
lemongrass 4.2 0.99 93%
broccoli 3.7 0.35 50%
yeast extract spread 4.2 1.85 59%
okra 3.5 0.22 50%
oysters 3.7 1.02 59%
chard 3.4 0.19 51%
radishes 3.4 0.16 43%
celery 3.4 0.18 50%
watercress 3.3 0.11 65%
beets 3.4 0.43 70%
onions 3.4 0.32 65%
beet greens 3.2 0.22 35%
turnip greens 3.2 0.29 44%
snap beans 3.0 0.15 58%
wheat bran 3.7 2.16 38%
brussel sprouts 3.0 0.42 50%
cloves 3.8 2.74 35%
tarragon 3.8 2.95 62%
sauerkraut 2.8 0.19 39%
alfalfa 2.8 0.23 19%
crab 3.0 0.83 71%
cabbage 2.8 0.23 55%
white mushroom 2.7 0.22 65%
mung beans 2.6 0.19 74%
seaweed (kelp) 2.7 0.43 77%
portabella mushrooms 2.6 0.29 55%
artichokes 2.6 0.47 49%
banana pepper 2.5 0.27 36%
lobster 2.7 0.89 71%
eggplant 2.4 0.25 35%
red cabbage 2.4 0.29 55%
veal liver 2.9 1.92 55%
pickles 2.2 0.12 40%
cucumber 2.2 0.12 40%
beef tripe 2.4 1.03 55%
lamb liver 2.7 1.68 48%
shiitake mushroom 2.2 0.39 58%
red peppers 2.2 0.31 40%
kale 2.2 0.28 60%
crayfish 2.3 0.82 67%
pumpkin 2.1 0.20 76%
turmeric 3.0 3.12 61%
rhubarb 2.0 0.21 55%
mustard greens 2.0 0.27 36%
chayote 1.9 0.24 41%
pepper 2.7 2.51 57%
lamb kidney 2.2 1.12 52%
turkey liver 2.3 1.89 47%
coconut water 1.7 0.19 66%
chicken liver 2.2 1.72 50%
paprika 2.6 2.82 27%
turnips 1.7 0.21 51%
thyme 2.5 2.76 34%
whiting 2.0 1.16 66%
garbanzo beans 2.9 3.78 69%
rockfish 1.9 1.09 66%
marjoram 2.5 2.71 31%
pollock 1.9 1.11 69%
saffron 2.6 3.10 75%
starfish 1.8 1.15 61%
jalapeno peppers 1.5 0.27 37%
pinto beans 1.5 0.22 83%
ginger 2.6 3.35 70%
fish roe 1.9 1.43 47%
butternut squash 1.4 0.45 75%
cantaloupe 1.4 0.34 70%
soybeans (sprouted) 1.5 0.81 49%
carrots 1.3 0.41 64%
flounder 1.5 0.86 57%
strawberries 1.2 0.32 49%
anchovy 1.9 2.10 44%
blackberries 1.3 0.43 27%
beef liver 1.7 1.75 60%
peas 1.2 0.42 65%
smelt 2.4 3.86 45%
cowpeas 1.4 1.16 69%
lamb brains 1.6 1.54 27%
salmon 1.6 1.56 52%

macronutrients

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

protein

Bob’s protein intake is 2.07g/kg LBM or 130g/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 Bob’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 76
strength athlete 24% 1.8 113
maximum 35% 2.7 214
Bob 39% 2.07 130

macro targets

Based on Bob’s current body fat he could theoretically run at an energy deficit of 1135 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 1.03 kg (2.27 lbs) per week or an energy intake of less than 770 calories per day.

This would represent a 60% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1619 calories per day. Bob should target a minimum protein intake of 113 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

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

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

Bob’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) 770 1619

Bob’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

Bob’s food diary indicates he is eating 1361 calories per day with an insulin load of 92g/day and with 27% insulinogenic calories. His basal metabolic rate (BMR) is 1905 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 Bob’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
Bob 27% 92 19

daily nutrient score

The chart below shows a comparison of the nutrient density of Bob’s food log based on the harder to find 50% of the essential nutrients. Bob’s most nutrient dense day is November 04 2018 while his least nutrient-dense day is October 13 2018.

best and worst days

Bob’s food diary for the best and worst days are shown below for comparison. Bob 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)
The Family Cow, Raw Milk 10
Hamburger or Ground Beef, 80% Lean 216
Eggs, Cooked 155
Egg Whites Only, Cooked 52
Spinach, Cooked from Frozen 75
Dr. Mercola, Krill Oil 10
Garlic, Fresh 13
Bragg, Nutritional Yeast Seasoning 20
FD Fizzy Drink 52
Sardines, Canned in Oil, Drained 191
WOGO White Oak Ground Organs 144

Worst Day

food name energy (kcal)
Breakfast Sausage, Pork 373
Polska Kielbasa, Pork 629
Coleslaw, Plain, Mayo Dressing 384
Chocolate Chip Cookies, Homemade 226

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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