recommended approach
The food and meal lists in this report have been tailored to help Nick 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 with a low insulin load diet.
| 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 Nick’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Nick 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 Nick’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 24% | |
| Calcium | 36% | |
| Vitamin E | 49% | |
| Omega-3 | 56% | |
| Magnesium | 73% | |
| Potassium | 78% | |
| Vitamin K1 | 84% | |
| Folate | 88% | |
| Manganese | 92% | |
| Vitamin C | 103% | |
| Zinc | 107% | |
| Phosphorus | 127% | |
| Panto Acid (B5) | 136% |
optimal foods for you
The foods listed below will provide Nick with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss & blood sugar control . 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 brains | 1.2 | 1.51 | 22% |
| lamb brains | 1.4 | 1.54 | 27% |
| lamb liver | 3.7 | 1.68 | 48% |
| lamb kidney | 3.5 | 1.12 | 52% |
| chicken liver | 3.5 | 1.72 | 50% |
| veal liver | 4.2 | 1.92 | 55% |
| turkey liver | 2.6 | 1.89 | 47% |
| egg yolk | 0.1 | 2.75 | 18% |
| whole egg | 0.1 | 1.43 | 30% |
| beef liver | 3.1 | 1.75 | 60% |
| liver sausage | -1.0 | 3.31 | 12% |
| sour cream | -1.9 | 1.98 | 13% |
| pork liver | 2.7 | 1.65 | 59% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 5.6 | 1.43 | 47% |
| mackerel | 2.9 | 3.05 | 14% |
| trout | 4.0 | 1.68 | 45% |
| oysters | 4.1 | 1.02 | 59% |
| sardine | 2.3 | 2.08 | 38% |
| salmon | 3.2 | 1.56 | 52% |
| sturgeon | 2.7 | 1.35 | 49% |
| caviar | 1.8 | 2.64 | 33% |
| mollusks conch | 3.1 | 1.3 | 54% |
| anchovy | 2.4 | 2.1 | 44% |
| mussel | 3.4 | 0.86 | 63% |
| crab | 4.1 | 0.83 | 71% |
| herring | 1.2 | 2.17 | 36% |
| flounder | 2.1 | 0.86 | 57% |
| lobster | 3.5 | 0.89 | 71% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 11.9 | 0.17 | 7% |
| chicory greens | 12.8 | 0.23 | 23% |
| coriander | 11.6 | 0.23 | 30% |
| escarole | 10.7 | 0.19 | 24% |
| spinach | 11.7 | 0.23 | 49% |
| beet greens | 10.0 | 0.22 | 35% |
| parsley | 11.2 | 0.36 | 48% |
| mustard greens | 9.7 | 0.27 | 36% |
| watercress | 12.1 | 0.11 | 65% |
| arugula | 9.7 | 0.25 | 45% |
| turnip greens | 9.0 | 0.29 | 44% |
| chives | 9.2 | 0.3 | 48% |
| broccoli | 9.4 | 0.35 | 50% |
| chard | 9.2 | 0.19 | 51% |
| chinese cabbage | 8.8 | 0.12 | 54% |
| lettuce | 8.0 | 0.15 | 50% |
| asparagus | 8.0 | 0.22 | 50% |
| zucchini | 6.8 | 0.17 | 40% |
| alfalfa | 4.5 | 0.23 | 19% |
| banana pepper | 5.7 | 0.27 | 36% |
| red peppers | 6.2 | 0.31 | 40% |
| radicchio | 9.0 | 0.23 | 68% |
| collards | 5.7 | 0.33 | 37% |
| cauliflower | 6.9 | 0.25 | 50% |
| celery | 6.6 | 0.18 | 50% |
| okra | 6.4 | 0.22 | 50% |
| pickles | 5.1 | 0.12 | 40% |
| cucumber | 5.1 | 0.12 | 40% |
| seaweed (laver) | 9.5 | 0.35 | 80% |
| cabbage | 6.5 | 0.23 | 55% |
| brussel sprouts | 5.9 | 0.42 | 50% |
| summer squash | 5.2 | 0.19 | 45% |
| kale | 6.7 | 0.28 | 60% |
| onions | 7.0 | 0.32 | 65% |
| radishes | 4.3 | 0.16 | 42% |
| amaranth leaves | 9.0 | 0.21 | 86% |
| sauerkraut | 3.8 | 0.19 | 39% |
| jalapeno peppers | 3.4 | 0.27 | 37% |
| blackberries | 2.3 | 0.43 | 27% |
| eggplant | 2.6 | 0.25 | 34% |
| avocado | 0.4 | 1.6 | 8% |
| edamame | 3.6 | 1.21 | 41% |
| rhubarb | 4.3 | 0.21 | 55% |
| seaweed (wakame) | 6.8 | 0.45 | 79% |
| chayote | 2.4 | 0.24 | 40% |
| portabella mushrooms | 4.0 | 0.29 | 55% |
| olives | -1.2 | 1.45 | 3% |
| raspberries | 0.9 | 0.52 | 30% |
| seaweed (kelp) | 5.8 | 0.43 | 77% |
| snap beans | 3.6 | 0.15 | 58% |
| artichokes | 2.8 | 0.47 | 49% |
| red cabbage | 3.2 | 0.29 | 55% |
| wheat bran | 2.6 | 2.16 | 38% |
| white mushroom | 4.1 | 0.22 | 65% |
| yeast extract spread | 4.6 | 1.85 | 59% |
| shiitake mushroom | 3.3 | 0.39 | 58% |
| strawberries | 2.1 | 0.32 | 49% |
| tofu | 0.5 | 0.83 | 34% |
| sunflower seeds | 1.6 | 5.46 | 15% |
| peas | 3.3 | 0.42 | 65% |
| turnips | 1.6 | 0.21 | 51% |
| kiwifruit | 2.2 | 0.61 | 55% |
| pumpkin | 4.0 | 0.2 | 76% |
| soybeans (sprouted) | 1.5 | 0.81 | 49% |
| mung beans | 3.6 | 0.19 | 74% |
| coconut milk | -2.3 | 2.3 | 8% |
macronutrients
The macronutrient split of Nick’s diet is shown in the chart below.
macro targets
While Nick’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) | 130 | 335 |
| fat (g) | 30 | 155 |
| carbs (g) | 0 | 110 |
| energy (calories) | 2400 |
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 Nick’s food log based on the harder to find 50% of the essential nutrients. Nick’s most nutrient dense day is February 12 2020 while his least nutrient-dense day is February 11 2020.
best and worst days
Nick’s food diary for the best and worst days are shown below for comparison. Nick 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) |
|---|---|
| Starbuck's, bites, egg, bacon & gruyere, Sous Vide | 310 |
| Americano | 7 |
| Fried Pork Rinds | 54 |
| Saint Archer, beer, IPA, Saint Archer | 927 |
| Lindt, Lindor, Assorted | 160 |
| Dark Chocolate Bar, 70%-85% Cacao | 194 |
| Beef Liver | 497 |
| Pistachio Nuts, Raw | 43 |
| Asparagus, Cooked from Fresh | 40 |
| Sauerkraut salad | 200 |
| Nabisco, Ginger Snaps | 120 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Starbuck's, bites, egg, bacon & gruyere, Sous Vide | 310 |
| Americano | 7 |
| Nick's Sticks, Grass-Fed Beef Snack Sticks | 120 |
| Fried Pork Rinds | 54 |
| Saint Archer, beer, IPA, Saint Archer | 1339 |
| Lindt, Lindor, Assorted | 160 |
| Cauliflower, Cooked from Fresh | 29 |
| Pork Chops, Loin, Fresh, No Visible Fat Eaten | 676 |
| Barbeque Sauce, Store Bought | 60 |
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 & blood sugar control
The meals listed below will provide more of the nutrients Nick is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- lean burgers, spinach & mushrooms
- lemon vegetables
- broccoli soup
- eggs, sardines, oysters & broccoli
- potassium caramel salted coffee
- baked kale chips
- cauliflower & spinach soup
- sautéed spinach with bacon
- Hulk green smoothie
- cod, veggies & pickles
- cruciferous juice
- quick fish salad with mussels
- cauliflower soup
- halibut with mixed salad & seeds
- broccoli, egg white, mackerel, oysters & sauerkraut
- salmon & salad bowl
- salmon, chicory, sauerkraut & greens
- roo burgers, asparagus, avo & cucumber
- arugula salad
- zucchini & carrot fritters
- roast turmeric cauliflower
- sautéed spinach & mushrooms
- green juice
- Popeye bowl
- medium fat spinach omelette
- salmon, broccoli & vege
- parsley & spinach salad
- chicken liver mushroom pate
- optimised electrolyte mix
- quinoa stuffed peppers
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances