Nutrition Fingerprint

recommended approach

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

supplements

The supplements listed below will provide Luis 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
0.0
Zinc : Copper
10.1
Potassium : Sodium
0.8
Calcium : Magnesium
4.3
Iron : Copper
9.3
Calcium : Phosphorus
0.7

nutrients to prioritise

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

nutrient % DRI prioritize
Manganese 34%
Magnesium 44%
Thiamin (B1) 52%
Potassium 56%
Sodium 64%
Vitamin D 69%
Zinc 73%
Calcium 96%
Folate 97%
Iron 101%
Panto Acid (B5) 103%
Copper 109%
Phosphorus 118%

optimal foods for you

The foods listed below will provide Luis 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
endive 11.1 0.17 7%
coriander 11.0 0.23 30%
spinach 10.9 0.23 49%
basil 10.8 0.23 47%
arugula 10.3 0.25 45%
chicory greens 10.1 0.23 23%
dill (fresh) 10.1 0.43 59%
lettuce 9.8 0.15 50%
amaranth leaves 9.7 0.21 86%
escarole 9.5 0.19 24%
chives 9.4 0.30 48%
parsley 9.3 0.36 48%
watercress 9.1 0.11 65%
chinese cabbage 9.1 0.12 54%
yeast extract spread 10.1 1.85 59%
beet greens 8.9 0.22 35%
asparagus 8.8 0.22 50%
seaweed (laver) 8.4 0.35 80%
seaweed (wakame) 8.4 0.45 79%
chard 8.2 0.19 51%
seaweed (kelp) 7.6 0.43 77%
snap beans 7.3 0.15 58%
cauliflower 7.4 0.25 50%
alfalfa 7.3 0.23 19%
zucchini 7.3 0.17 40%
spirulina 7.3 0.26 70%
celery 7.2 0.18 50%
okra 7.2 0.22 50%
broccoli 7.1 0.35 50%
mustard greens 7.0 0.27 36%
turnip greens 7.0 0.29 44%
radicchio 6.6 0.23 68%
sauerkraut 6.3 0.19 39%
summer squash 6.3 0.19 45%
wheat bran 7.6 2.16 38%
pickles 6.3 0.12 40%
cucumber 6.3 0.12 40%
white mushroom 6.3 0.22 65%
jalapeno peppers 6.3 0.27 37%
peas 6.4 0.42 65%
mung beans 6.2 0.19 74%
portabella mushrooms 6.0 0.29 55%
tarragon 7.6 2.95 62%
lemongrass 6.2 0.99 93%
onions 5.8 0.32 65%
shiitake mushroom 5.8 0.39 58%
artichokes 5.8 0.47 49%
radishes 5.6 0.16 43%
pinto beans 5.5 0.22 83%
banana pepper 5.3 0.27 36%
turnips 5.0 0.21 51%
chicken liver 5.8 1.72 50%
cabbage 4.8 0.23 55%
marjoram 6.3 2.71 31%
eggplant 4.7 0.25 35%
brussel sprouts 4.8 0.42 50%
chayote 4.5 0.24 41%
beets 4.6 0.43 70%
pumpkin 4.4 0.20 76%
red cabbage 4.4 0.29 55%
mussel 4.8 0.86 63%
butternut squash 4.4 0.45 75%
thyme 5.9 2.76 34%
kale 4.1 0.28 60%
coconut water 3.9 0.19 66%
red peppers 3.9 0.31 40%
lamb kidney 4.4 1.12 52%
soybeans (sprouted) 4.2 0.81 49%
winter squash 3.9 0.40 69%
turmeric 5.6 3.12 61%
paprika 5.4 2.82 27%
pepper 5.0 2.51 57%
collards 3.6 0.33 37%
saffron 5.4 3.10 75%
sage 5.4 3.15 26%
cloves 5.0 2.74 35%
rhubarb 3.2 0.21 55%
caviar 4.7 2.64 33%
edamame 3.7 1.21 41%
lamb liver 4.0 1.68 48%
pork liver 4.0 1.65 59%
beef liver 4.0 1.75 60%
oat bran 4.4 2.46 65%
curry powder 4.6 3.25 13%
ginger 4.6 3.35 70%
celeriac 2.7 0.42 72%
kefir (low fat) 2.6 0.41 64%
cumin 4.7 3.75 39%
jerusalem-artichokes 2.6 0.73 87%
veal liver 3.4 1.92 55%
turkey liver 3.3 1.89 47%
blackberries 2.3 0.43 27%
leeks 2.4 0.61 83%
lentils 2.7 1.16 64%
cowpeas 2.6 1.16 69%
carrots 2.1 0.41 64%
mulberries 2.1 0.43 74%
strawberries 2.0 0.32 49%
beef kidney 2.8 1.57 52%
boysenberries 2.0 0.50 54%

macronutrients

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

protein

Luis’s protein intake is 2.46g/kg LBM or 174g/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 Luis’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 28
RDI/sedentary 11% 0.8 57
typical 16% 1.2 85
strength athlete 24% 1.8 127
maximum 35% 2.7 235
Luis 42% 2.46 174

macro targets

Based on Luis’s current body fat he could theoretically run at an energy deficit of 246 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.22 kg (0.49 lbs) per week or an energy intake of less than 1840 calories per day.

This would represent a 12% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1773 calories per day. Luis should target a minimum protein intake of 127 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Luis should consume at least 127g of protein per day.

Luis’s fat intake should range between 28 and 128g/day.

Luis’s maximum recommended carbohydrate intake is 134g 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) 127 235
fat (g) 28 128
carbs (g) 0 134
energy (calories) 1840 1773

Luis’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

Luis’s food diary indicates he is eating 1682 calories per day with an insulin load of 116g/day and with 28% insulinogenic calories. His basal metabolic rate (BMR) is 2086 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 Luis’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
Luis 28% 116 19

daily nutrient score

The chart below shows a comparison of the nutrient density of Luis’s food log based on the harder to find 50% of the essential nutrients. Luis’s most nutrient dense day is March 09 2017 while his least nutrient-dense day is March 20 2017.

best and worst days

Luis’s food diary for the best and worst days are shown below for comparison. Luis 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)
Raw egg 310
Chicken breast, skin removed before cooking 346
Spinach, raw 23
Broccoli, raw 34
Chayote, fruit, raw 38
Avocado, black skin, California type 334
Cottage cheese, 1% fat 241
Almond milk, plain, original, unsweetened 39

Worst Day

food name energy (kcal)
Evolution - ProNight 65
Los Volcanes - Cottage Cheese 278
P.F. Chang, lettuce wrap, chicken, Chang's 133
Salmon, red (sockeye), raw 153
Broccoli, cooked from fresh 18
Olive oil 119
Beef steak, sirloin, no visible fat eaten 40
San Lorenzo - Cheese Curd (Requeson) 662
Blueberries, frozen, unsweetened 11

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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