recommended approach
The food and meal lists in this report have been tailored to help Sergey 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 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 Sergey’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Sergey 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 Sergey’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Manganese | 11% | |
| Calcium | 17% | |
| Vitamin E | 18% | |
| Vitamin D | 19% | |
| Vitamin K1 | 22% | |
| Magnesium | 32% | |
| Vitamin C | 36% | |
| Potassium | 43% | |
| Thiamin (B1) | 52% | |
| Omega-3 | 56% | |
| Sodium | 67% | |
| Panto Acid (B5) | 94% | |
| Folate | 100% |
optimal foods for you
The foods listed below will provide Sergey with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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 |
|---|---|---|---|
| beef kidney | 2.1 | 1.57 | 52% |
| turkey liver | 2.3 | 1.89 | 47% |
| lamb brains | 1.3 | 1.54 | 27% |
| beef tripe | 0.8 | 1.03 | 55% |
| lamb heart | 0.4 | 1.61 | 48% |
| pork chops | 0.3 | 1.74 | 54% |
| ham | 0.2 | 1.49 | 29% |
| beef heart | 0.3 | 1.79 | 52% |
| lamb sweetbread | -0.2 | 1.44 | 43% |
| roast ham | -0.1 | 1.78 | 41% |
| pork (lean) | 0.0 | 2.09 | 44% |
| leg ham | -0.3 | 1.65 | 56% |
| lamb lungs | -0.8 | 0.95 | 58% |
| pork shoulder | -0.5 | 1.62 | 56% |
| chicken breast | -0.6 | 1.48 | 60% |
| roast pork | -0.4 | 1.99 | 41% |
| pork loin | -0.6 | 1.93 | 41% |
| bison | -0.9 | 1.71 | 53% |
| pork ribs | -0.7 | 2.16 | 39% |
| lamb (lean) | -1.5 | 1.44 | 43% |
| porterhouse steak (fat trimmed) | -1.5 | 1.45 | 50% |
| veal | -1.6 | 1.51 | 65% |
| turkey heart | -1.4 | 1.74 | 47% |
| beef roast | -1.4 | 1.78 | 48% |
| lamb shank | -1.3 | 1.96 | 48% |
| lamb chop | -1.1 | 2.34 | 42% |
| chicken drumstick | -1.7 | 1.49 | 47% |
| elk | -1.4 | 1.93 | 44% |
| ground beef (lean) | -1.8 | 1.44 | 60% |
| veal loin | -1.6 | 1.75 | 48% |
| sirloin steak (lean) | -1.6 | 1.77 | 57% |
| turkey gizzard | -1.9 | 1.55 | 57% |
| ground turkey | -1.5 | 2.58 | 30% |
| rotisserie chicken thigh | -1.9 | 1.93 | 39% |
| headcheese | -2.2 | 1.57 | 20% |
| chuck steak | -2.0 | 1.94 | 51% |
| beef rib eye steak | -1.7 | 2.48 | 32% |
| turkey | -2.0 | 2.21 | 28% |
| beef brisket | -1.8 | 2.44 | 37% |
| roast beef | -2.1 | 2.19 | 38% |
| sweetbread | -1.5 | 3.18 | 12% |
| top round steak | -2.2 | 2.09 | 56% |
| chicken | -2.2 | 2.19 | 36% |
| sirloin steak | -2.1 | 2.43 | 36% |
| beef loin, top loin | -2.1 | 2.5 | 34% |
| flank, steak | -2.1 | 2.63 | 32% |
| beef tenderloin steak | -2.1 | 2.62 | 32% |
| lamb leg | -2.2 | 2.58 | 31% |
| beef rib, eye | -2.2 | 2.65 | 32% |
| ground beef | -2.3 | 2.48 | 30% |
| beef rib, small end | -2.2 | 2.78 | 31% |
| beef tenderloin steak | -2.2 | 2.73 | 31% |
| ground beef 70/30 | -2.3 | 2.7 | 30% |
| ground beef, 80/20 | -2.3 | 2.7 | 31% |
| goat cheese | -2.3 | 2.64 | 21% |
| pork ribs | -1.8 | 3.61 | 18% |
| ground beef, 75/25 | -2.3 | 2.77 | 31% |
| ground beef 70/30 | -2.3 | 2.77 | 30% |
| beef loin | -2.3 | 2.78 | 30% |
| t-bone steak | -2.2 | 2.94 | 26% |
| beef brisket | -2.4 | 2.8 | 33% |
| beef brisket, flat half | -2.3 | 2.89 | 32% |
| beef brisket, flat half | -2.3 | 2.98 | 31% |
| beef shortribs | -2.4 | 2.95 | 33% |
| duck | -2.3 | 3.37 | 18% |
| lamb rib | -2.5 | 3.61 | 19% |
| lamb | -1.7 | 6.39 | 4% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| trout | 4.2 | 1.68 | 45% |
| salmon | 3.4 | 1.56 | 52% |
| crab | 2.5 | 0.83 | 71% |
| sturgeon | 2.8 | 1.35 | 49% |
| flounder | 2.0 | 0.86 | 57% |
| crayfish | 1.9 | 0.82 | 67% |
| halibut | 2.1 | 1.11 | 66% |
| rockfish | 2.1 | 1.09 | 66% |
| lobster | 1.9 | 0.89 | 71% |
| white fish | 1.7 | 1.08 | 70% |
| sardine | 2.2 | 2.08 | 38% |
| whiting | 1.7 | 1.16 | 66% |
| mackerel | 2.8 | 3.05 | 14% |
| pollock | 1.5 | 1.11 | 69% |
| anchovy | 2.1 | 2.1 | 44% |
| perch | 0.9 | 0.96 | 62% |
| tuna | 1.4 | 1.84 | 52% |
| herring | 1.2 | 2.17 | 36% |
| haddock | 0.4 | 1.16 | 71% |
| cod | 1.3 | 2.9 | 71% |
| orange roughy | -1.0 | 1.05 | 70% |
macronutrients
The macronutrient split of Sergey’s diet is shown in the chart below.
macro targets
While Sergey’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) | 145 | 250 |
| fat (g) | 30 | 125 |
| carbs (g) | 0 | 0 |
| energy (calories) | 1750 |
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 Sergey’s food log based on the harder to find 50% of the essential nutrients. Sergey’s most nutrient dense day is August 17 2021 while his least nutrient-dense day is February 03 2022.
best and worst days
Sergey’s food diary for the best and worst days are shown below for comparison. Sergey 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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
The meals listed below will provide more of the nutrients Sergey is not getting in large quantities while also helping with his goal of fat loss.
- lemon vegetables
- lean burgers, spinach & mushrooms
- broccoli soup
- potassium caramel salted coffee
- cauliflower & spinach soup
- chicken liver mushroom pate
- baked kale chips
- cruciferous juice
- cod, veggies & pickles
- Hulk green smoothie
- sautéed spinach with bacon
- roo burgers, asparagus, avo & cucumber
- quick fish salad with mussels
- green juice
- salmon & salad bowl
- roast turmeric cauliflower
- halibut with mixed salad & seeds
- broccoli, egg white, mackerel, oysters & sauerkraut
- salmon, chicory, sauerkraut & greens
- sautéed spinach & mushrooms
- quinoa stuffed peppers
- cauliflower soup
- arugula salad
- zucchini & carrot fritters
- mango & zucchini lettuce wraps
- salmon, broccoli & vege
- Popeye bowl
- eggs in a vege nest with ham
- chicken breast, mushrooms, broccoli, spinach, asparagus
- arugula, chicory, sauerkraut & prosciutto
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances