The food and meal lists in this report have been tailored to help Vilo get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle.
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 |
The chart below shows the micronutrients provided by Vilo’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Vilo 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.
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.
Going forward, we want to prioritise the micronutrients that Vilo’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Vitamin E | 77% | |
Potassium | 93% | |
Omega-3 | 113% | |
Zinc | 113% | |
Folate | 121% | |
Magnesium | 125% | |
Vitamin K1 | 135% | |
Panto Acid (B5) | 155% | |
Thiamin (B1) | 165% | |
Vitamin B6 | 165% | |
Niacin (B3) | 175% | |
Calcium | 184% | |
Iron | 201% |
The foods listed below will provide Vilo with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . 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 |
---|---|---|---|
lamb kidney | 8.2 | 1.12 | 52% |
beef liver | 6.1 | 1.75 | 60% |
chicken liver | 7.5 | 1.72 | 50% |
lamb liver | 7.6 | 1.68 | 48% |
veal liver | 6.0 | 1.92 | 55% |
pork liver | 5.6 | 1.65 | 59% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
octopus | 3.7 | 1.64 | 71% |
welk | 0.7 | 2.75 | 82% |
crab | 4.5 | 0.83 | 71% |
oysters | 6.0 | 1.02 | 59% |
cod | 1.7 | 2.9 | 71% |
lobster | 3.6 | 0.89 | 71% |
mussel | 4.5 | 0.86 | 63% |
pollock | 2.7 | 1.11 | 69% |
mollusks conch | 4.4 | 1.3 | 54% |
crayfish | 2.8 | 0.82 | 67% |
anchovy | 4.3 | 2.1 | 44% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
watercress | 15.3 | 0.11 | 65% |
spinach | 17.3 | 0.23 | 49% |
amaranth leaves | 11.9 | 0.21 | 86% |
seaweed (laver) | 10.9 | 0.35 | 80% |
seaweed (wakame) | 9.9 | 0.45 | 79% |
yeast extract spread | 10.8 | 1.85 | 59% |
chinese cabbage | 13.7 | 0.12 | 54% |
parsley | 14.2 | 0.36 | 48% |
coriander | 16.6 | 0.23 | 30% |
seaweed (kelp) | 9.5 | 0.43 | 77% |
asparagus | 12.9 | 0.22 | 50% |
lettuce | 13.0 | 0.15 | 50% |
chard | 12.8 | 0.19 | 51% |
arugula | 13.3 | 0.25 | 45% |
beet greens | 14.7 | 0.22 | 35% |
radicchio | 10.0 | 0.23 | 68% |
chicory greens | 16.0 | 0.23 | 23% |
chives | 12.3 | 0.3 | 48% |
turnip greens | 12.4 | 0.29 | 44% |
mustard greens | 13.4 | 0.27 | 36% |
onions | 9.2 | 0.32 | 65% |
lemongrass | 4.3 | 0.99 | 93% |
okra | 11.2 | 0.22 | 50% |
white mushroom | 8.4 | 0.22 | 65% |
broccoli | 10.0 | 0.35 | 50% |
spirulina | 7.2 | 0.26 | 70% |
mung beans | 6.7 | 0.19 | 74% |
endive | 16.0 | 0.17 | 7% |
pinto beans | 5.2 | 0.22 | 83% |
escarole | 13.2 | 0.19 | 24% |
kale | 8.1 | 0.28 | 60% |
butternut squash | 5.3 | 0.45 | 75% |
pumpkin | 5.5 | 0.2 | 76% |
black beans | 1.7 | 3.41 | 73% |
zucchini | 10.3 | 0.17 | 40% |
celery | 8.6 | 0.18 | 50% |
shallots | 0.0 | 3.48 | 80% |
kidney beans | 0.9 | 3.37 | 74% |
peas | 5.9 | 0.42 | 65% |
portabella mushrooms | 7.4 | 0.29 | 55% |
wheat bran | 7.2 | 2.16 | 38% |
cauliflower | 7.8 | 0.25 | 50% |
snap beans | 6.8 | 0.15 | 58% |
cabbage | 7.1 | 0.23 | 55% |
shiitake mushroom | 6.5 | 0.39 | 58% |
leeks | 2.5 | 0.61 | 83% |
oat bran | 2.6 | 2.46 | 65% |
cornmeal | -2.4 | 3.7 | 89% |
winter squash | 4.6 | 0.4 | 69% |
jerusalem-artichokes | 1.6 | 0.73 | 87% |
summer squash | 8.1 | 0.19 | 45% |
buckwheat | -0.9 | 3.43 | 78% |
garbanzo beans | -0.3 | 3.78 | 69% |
brussel sprouts | 6.8 | 0.42 | 50% |
sprouted wheat | -0.8 | 1.98 | 90% |
Oats | -0.8 | 3.89 | 70% |
garlic | -0.3 | 1.49 | 89% |
poi | -1.0 | 1.12 | 97% |
white rice | -4.1 | 3.65 | 95% |
bulgur | -1.8 | 3.42 | 81% |
corn-starch | -4.9 | 3.81 | 99% |
cornmeal, yellow | -2.3 | 3.62 | 81% |
cornmeal, white | -2.3 | 3.62 | 81% |
rice flour | -3.9 | 3.66 | 92% |
red cabbage | 5.6 | 0.29 | 55% |
raisins | -2.7 | 2.96 | 89% |
wheat, soft white | -1.5 | 3.4 | 76% |
wheat flour | -4.0 | 3.63 | 91% |
white flour | -4.1 | 3.67 | 92% |
dried currants | -2.5 | 2.83 | 88% |
corn grain, yellow | -2.2 | 3.65 | 78% |
banana pepper | 8.1 | 0.27 | 36% |
rye grain | -1.8 | 3.38 | 77% |
egg noodles | -3.3 | 3.84 | 83% |
celeriac | 2.7 | 0.42 | 72% |
beets | 3.0 | 0.43 | 70% |
corn flour, masa | -2.9 | 3.63 | 82% |
candied fruit | -4.6 | 3.22 | 98% |
barley, hulled | -1.6 | 3.54 | 73% |
rye flour | -2.7 | 3.49 | 81% |
corn flour, whole yellow | -2.9 | 3.61 | 81% |
corn flour, whole-grain | -2.9 | 3.61 | 81% |
The macronutrient split of Vilo’s diet is shown in the chart below.
While Vilo’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) | 115 | 235 |
fat (g) | 30 | 140 |
carbs (g) | 0 | 145 |
energy (calories) | 2300 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
The chart below shows a comparison of the nutrient density of Vilo’s food log based on the harder to find 50% of the essential nutrients. Vilo’s most nutrient dense day is January 24 2019 while his least nutrient-dense day is January 22 2019.
Vilo’s food diary for the best and worst days are shown below for comparison. Vilo 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) |
---|---|
Milk, acidophilus, 2% fat (reduced fat) | 150 |
Milk, 2% Fat, Reduced Fat | 150 |
Blueberries, Frozen, Unsweetened | 102 |
Raspberries, Frozen, Unsweetened | 52 |
Blackberries, Frozen, Unsweetened | 32 |
PEScience, Select Protein Powder, Snickerdoodle | 177 |
Chicken Leg, Thigh and Drumstick, Skin Removed Before Eating | 260 |
Chicken Breast, Skin Removed Before Eating | 346 |
Corn, Yellow, Canned, Drained | 67 |
Dole, Salad Mix, Field Greens | 24 |
Tomato Raw, Includes Cherry, Grape, Roma | 18 |
Yellow Bell Pepper, Raw | 27 |
Pumpkin Seed Oil | 88 |
Pumpkin or Squash Seeds, Shelled, Unsalted | 86 |
Sunflower Seeds, Raw | 58 |
Heinz, Tomato Ketchup | 60 |
Quark | 148 |
Alpro, Soya Yogurt, Vanilla | 281 |
Piškóty | 107 |
Raspberries, Frozen, Unsweetened | 31 |
Blackberries, Frozen, Unsweetened | 26 |
Almonds, Raw | 145 |
Worst Day
food name | energy (kcal) |
---|---|
Raw Egg | 240 |
Avocado, Black Skin, California Type | 159 |
Tomato Raw, Includes Cherry, Grape, Roma | 18 |
Bread, Wheat, Toasted | 266 |
Pork, Smoked or Cured, Ham, Low Sodium, Lean, Cooked | 203 |
Heinz, Tomato Ketchup | 60 |
Ja, Harzer Cheese | 63 |
Garlic, Fresh | 15 |
Scitec Nutrition, Whey Isolate | 70 |
Scitec Nutrition, 100% Casein Complex, Belgian Chocolate | 71 |
Pepsi Max, European | 1 |
One, Protein Bar, Maple Glazed Donut | 176 |
Oatmeal, Regular or Quick, Dry | 227 |
Milk, 2% Fat, Reduced Fat | 250 |
Milk, 1 % Fat, Lowfat | 105 |
Blueberries, Frozen, Unsweetened | 77 |
Raspberries, Frozen, Unsweetened | 52 |
Blackberries, Frozen, Unsweetened | 32 |
Strawberries, Frozen, Unsweetened | 18 |
Raspberries, Frozen, Unsweetened | 26 |
Poppy Seeds | 26 |
Cinnamon, Ground | 6 |
PEScience, Select Protein Powder, Snickerdoodle | 110 |
Walnuts | 131 |
Alpro, Soya Yogurt, Vanilla | 281 |
Madeta, Tvaroh, Half Fat | 238 |
Lindt, Excellence Bar, 70% Cocoa Smooth Dark | 188 |
PEScience, Select Protein Powder, Snickerdoodle | 71 |
Piškóty | 189 |
Goji Berries, Dried | 52 |
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)
The meals listed below will provide more of the nutrients Vilo is not getting in large quantities while also helping with his goal of building muscle.
NOTE: these recipes are not optimized for your allergies/intolerances