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.

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).

supplements

The supplements listed below will provide Mike 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
8.9
Zinc : Copper
14.4
Potassium : Sodium
0.8
Calcium : Magnesium
3.9
Iron : Copper
10.6
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
Magnesium 18%
Potassium 21%
Sodium 25%
Calcium 35%
Folate 35%
Manganese 36%
Vitamin C 38%
Zinc 44%
Copper 46%
Vitamin D 46%
Iron 49%
Niacin (B3) 53%
Vitamin B6 58%

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 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
basil 14.6 0.23 47%
amaranth leaves 13.5 0.21 86%
coriander 13.5 0.23 30%
chicory greens 12.9 0.23 23%
dill (fresh) 12.4 0.43 59%
spinach 12.1 0.23 49%
chives 11.3 0.30 48%
chinese cabbage 11.1 0.12 54%
chard 10.9 0.19 51%
seaweed (laver) 10.9 0.35 80%
watercress 10.6 0.11 65%
beet greens 10.5 0.22 35%
lettuce 10.3 0.15 50%
okra 10.3 0.22 50%
zucchini 10.1 0.17 40%
parsley 10.2 0.36 48%
asparagus 9.9 0.22 50%
summer squash 9.8 0.19 45%
mustard greens 9.5 0.27 36%
white mushroom 9.3 0.22 65%
portabella mushrooms 9.3 0.29 55%
cauliflower 9.3 0.25 50%
banana pepper 9.3 0.27 36%
arugula 9.1 0.25 45%
endive 8.9 0.17 7%
broccoli 8.8 0.35 50%
radishes 8.7 0.16 43%
radicchio 8.5 0.23 68%
sauerkraut 8.4 0.19 39%
kale 8.4 0.28 60%
turnip greens 8.3 0.29 44%
mung beans 8.1 0.19 74%
cabbage 7.8 0.23 55%
celery 7.7 0.18 50%
brussel sprouts 7.6 0.42 50%
shiitake mushroom 7.6 0.39 58%
wheat bran 8.9 2.16 38%
red peppers 7.2 0.31 40%
escarole 6.9 0.19 24%
artichokes 6.9 0.47 49%
tarragon 8.6 2.95 62%
onions 6.6 0.32 65%
snap beans 6.3 0.15 58%
red cabbage 6.2 0.29 55%
peas 6.2 0.42 65%
butternut squash 6.2 0.45 75%
pinto beans 6.0 0.22 83%
chayote 6.0 0.24 41%
alfalfa 5.9 0.23 19%
seaweed (wakame) 6.1 0.45 79%
jalapeno peppers 5.9 0.27 37%
eggplant 5.8 0.25 35%
beef liver 6.8 1.75 60%
yeast extract spread 6.7 1.85 59%
spirulina 5.4 0.26 70%
turnips 5.4 0.21 51%
collards 5.4 0.33 37%
marjoram 7.2 2.71 31%
veal liver 6.5 1.92 55%
halibut 5.9 1.11 66%
winter squash 5.3 0.40 69%
cucumber 4.8 0.12 40%
pickles 4.8 0.12 40%
cantaloupe 4.9 0.34 70%
pumpkin 4.6 0.20 76%
chicken liver 5.7 1.72 50%
turkey liver 5.7 1.89 47%
beets 4.6 0.43 70%
coconut water 4.2 0.19 66%
turnips 4.2 0.22 61%
strawberries 4.2 0.32 49%
salmon 5.1 1.56 52%
lemongrass 4.6 0.99 93%
rhubarb 3.9 0.21 55%
saffron 6.1 3.10 75%
celeriac 4.0 0.42 72%
carrots 3.6 0.41 64%
pineapple 3.6 0.50 76%
white fish 4.0 1.08 70%
paprika 5.3 2.82 27%
leeks 3.6 0.61 83%
seaweed (kelp) 3.4 0.43 77%
sage 5.4 3.15 26%
sturgeon 4.0 1.35 49%
thyme 5.0 2.76 34%
soybeans (sprouted) 3.6 0.81 49%
crab 3.5 0.83 71%
blackberries 3.2 0.43 27%
pollock 3.7 1.11 69%
mulberries 3.0 0.43 74%
honeydew melon 2.9 0.36 66%
carambola 2.9 0.31 56%
haddock 3.2 1.16 71%
rockfish 3.2 1.09 66%
edamame 3.2 1.21 41%
grapefruit 2.5 0.33 85%
kiwifruit 2.7 0.61 55%
pepper 4.0 2.51 57%
chicken breast 3.3 1.48 60%
grapefruit 2.4 0.30 83%

macronutrients

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

protein

Mike’s protein intake is 0.69g/kg LBM or 43g/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 25
RDI/sedentary 11% 0.8 50
typical 16% 1.2 75
strength athlete 24% 1.8 112
maximum 35% 2.7 235
Mike 11% 0.69 43

macro targets

Based on Mike’s current body fat he could theoretically run at an energy deficit of 393 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.36 kg (0.79 lbs) per week or an energy intake of less than 1699 calories per day.

This would represent a 19% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1778 calories per day. Mike should target a minimum protein intake of 112 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Mike should consume at least 112g of protein per day.

Mike’s fat intake should range between 25 and 128g/day.

Mike’s maximum recommended carbohydrate intake is 118g 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) 112 235
fat (g) 25 128
carbs (g) 0 118
energy (calories) 1699 1778

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 1623 calories per day with an insulin load of 36g/day and with 9% insulinogenic calories. His basal metabolic rate (BMR) is 2092 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 9% 36 12

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 July 07 2018 while his least nutrient-dense day is July 08 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)
Chicken, broilers or fryers, wing, meat and skin, raw 433
Hot Chili Sauce, Sriracha 12
Cream, Fluid, Heavy Whipping 405
Macadamia Nuts, Raw 718

Worst Day

food name energy (kcal)
Cream, Fluid, Heavy Whipping 507
Bacon, Pork 337
Cheese, Cream 695

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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