Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Chris 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
1.1
Zinc : Copper
4.5
Potassium : Sodium
3.6
Calcium : Magnesium
1.6
Iron : Copper
10.5
Calcium : Phosphorus
0.5

nutrients to prioritise

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

nutrient % DRI prioritize
Sodium 57%
Vitamin D 137%
Zinc 169%
Calcium 181%

optimal foods for you

The foods listed below will provide Chris 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
fish roe 2.0 1.43 47%
flounder 1.9 0.86 57%
white fish 1.9 1.08 70%
kefir (low fat) 1.8 0.41 64%
oysters 1.9 1.02 59%
rockfish 1.9 1.09 66%
halibut 1.9 1.11 66%
sturgeon 1.9 1.35 49%
salmon 1.9 1.56 52%
veal liver 1.9 1.92 55%
trout 1.8 1.68 45%
mackerel 1.9 3.05 14%
trout 1.9 3.82 45%
shiitake mushroom 1.5 0.39 58%
lean pastrami 1.4 0.95 73%
sardine 1.5 2.08 38%
endive 1.3 0.17 7%
portabella mushrooms 1.3 0.29 55%
lobster 1.3 0.89 71%
crab 1.3 0.83 71%
ground beef (lean) 1.3 1.44 60%
amaranth leaves 1.1 0.21 86%
pork liver 1.2 1.65 59%
alfalfa 1.0 0.23 19%
beef liver 1.2 1.75 60%
white mushroom 1.0 0.22 65%
chuck steak 1.2 1.94 51%
escarole 0.9 0.19 24%
beef roast 1.1 1.78 48%
chocolate milk (fat free) 0.9 0.67 91%
basil 0.9 0.23 47%
whole egg 0.9 1.43 30%
elk 1.0 1.93 44%
cod liver oil 1.7 9.02 0%
spinach 0.8 0.23 49%
whiting 0.9 1.16 66%
sirloin steak (lean) 0.9 1.77 57%
rib eye fillet 0.9 1.99 45%
perch 0.8 0.96 62%
non-fat yogurt 0.8 0.78 96%
lamb (lean) 0.8 1.44 43%
bison 0.8 1.71 53%
seaweed (laver) 0.7 0.35 80%
parsley 0.7 0.36 48%
pork chops 0.8 1.74 54%
beef brisket 0.9 2.44 37%
wheat bran 0.8 2.16 38%
seaweed (kelp) 0.6 0.43 77%
asparagus 0.6 0.22 50%
radicchio 0.6 0.23 68%
lamb liver 0.7 1.68 48%
egg yolk 0.8 2.75 18%
beef tripe 0.6 1.03 55%
veal 0.7 1.51 65%
pollock 0.6 1.11 69%
frankfurter (fat free) 0.6 1.09 67%
cod 0.8 2.90 71%
mung beans 0.5 0.19 74%
mozzarella (non fat) 0.6 1.41 55%
turkey liver 0.6 1.89 47%
roast beef 0.6 2.19 38%
chicken liver 0.6 1.72 50%
lamb shank 0.6 1.96 48%
beef kidney 0.6 1.57 52%
anchovy 0.6 2.10 44%
turkey heart 0.5 1.74 47%
lamb kidney 0.5 1.12 52%
coriander 0.4 0.23 30%
pork loin 0.5 1.93 41%
turkey gizzard 0.5 1.55 57%
porterhouse steak (fat trimmed) 0.5 1.45 50%
lamb lungs 0.4 0.95 58%
beef rib eye steak 0.6 2.48 33%
turkey 0.4 1.12 63%
beef shortribs 0.6 2.95 33%
beef tripe 0.4 0.94 38%
dill (fresh) 0.3 0.43 59%
lemongrass 0.4 0.99 93%
herring 0.5 2.17 36%
beef brisket, flat half 0.6 2.89 32%
crayfish 0.4 0.82 67%
okra 0.3 0.22 50%
flank, steak 0.5 2.63 33%
beef brisket 0.6 2.80 33%
pork stomach, cooked 0.4 1.57 32%
chard 0.3 0.19 51%
zucchini 0.3 0.17 40%
arugula 0.3 0.25 45%
caviar 0.5 2.64 33%
chives 0.3 0.30 48%
roast ham 0.4 1.78 41%
chicory greens 0.2 0.23 23%
beef brisket, flat half 0.5 2.98 31%
yeast extract spread 0.4 1.85 59%
ground beef 0.5 2.48 30%
radishes 0.2 0.16 43%
beef loin, top loin 0.4 2.50 34%
beet greens 0.2 0.22 35%
top round steak 0.4 2.09 56%
mussel 0.3 0.86 63%

macronutrients

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

protein

Chris’s protein intake is 4.15g/kg LBM or 240g/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 Chris’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 46
typical 16% 1.2 69
strength athlete 24% 1.8 104
maximum 35% 2.7 222
Chris 27% 4.15 240

macro targets

Based on Chris’s current body fat he could theoretically run at an energy deficit of 365 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.33 kg (0.73 lbs) per week or an energy intake of less than 1611 calories per day.

This would represent a 18% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1680 calories per day. Chris should target a minimum protein intake of 104 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Chris should consume at least 104g of protein per day.

Chris’s fat intake should range between 23 and 121g/day.

Chris’s maximum recommended carbohydrate intake is 110g 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) 104 222
fat (g) 23 121
carbs (g) 0 110
energy (calories) 1611 1680

Chris’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

Chris’s food diary indicates he is eating 3773 calories per day with an insulin load of 510g/day and with 54% insulinogenic calories. His basal metabolic rate (BMR) is 1977 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 Chris’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
Chris 54% 510 376

daily nutrient score

The chart below shows a comparison of the nutrient density of Chris’s food log based on the harder to find 50% of the essential nutrients. Chris’s most nutrient dense day is June 17 2018 while his least nutrient-dense day is June 17 2018.

best and worst days

Chris’s food diary for the best and worst days are shown below for comparison. Chris 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)
green juice (TB12) 131
protein powder (custom) 214
Raspberries, Frozen, Unsweetened 62
Blueberries, Frozen, Unsweetened 61
Blackberries, Fresh 52
Lentils, Cooked From Dried 522
Brown Rice, Steamed 596
Tomato Sauce 36
Eggs, Cooked 273
Panda Express, Mixed Veggies 96
Tossed Salad, Plain, No Dressing 140
Go Raw, cookie, original, raw 972
Cod, Atlantic, Cooked 179
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 310
Apple, Fresh, With Skin 95
Espresso, without Flavored Syrup 16
Cinnamon, Ground 19

Worst Day

food name energy (kcal)
green juice (TB12) 131
protein powder (custom) 214
Raspberries, Frozen, Unsweetened 62
Blueberries, Frozen, Unsweetened 61
Blackberries, Fresh 52
Lentils, Cooked From Dried 522
Brown Rice, Steamed 596
Tomato Sauce 36
Eggs, Cooked 273
Panda Express, Mixed Veggies 96
Tossed Salad, Plain, No Dressing 140
Go Raw, cookie, original, raw 972
Cod, Atlantic, Cooked 179
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 310
Apple, Fresh, With Skin 95
Espresso, without Flavored Syrup 16
Cinnamon, Ground 19

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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