Full Nutrient Optimiser Report

recommended approach

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

The Nutrient Optimiser Score for Paul’s food log is 83%. For comparison, the lowest Nutrient Score to date is 6% while the highest is 82%.

Check out where you sit on the Nutrient Optimiser Leaderboard.

supplements

The supplements listed below will provide Paul 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 Paul’s diet.

Omega-6 : Omega-3
1.3
Zinc : Copper
10.6
Potassium : Sodium
3.4
Calcium : Magnesium
2.1
Iron : Copper
15.6
Calcium : Phosphorus
0.8

nutrients to prioritise

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

nutrient % DRI prioritize
Vitamin D 88%
Sodium 98%
Magnesium 130%
Potassium 131%
Calcium 134%
Phosphorus 139%

optimal foods for you

The foods listed below will provide Paul with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss (insulin resistant). 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 1.7 0.17 7%
alfalfa 1.8 0.23 19%
caviar 2.6 2.64 33%
chicory greens 1.8 0.23 23%
mackerel 1.9 3.05 14%
coriander 1.8 0.23 30%
beet greens 1.8 0.22 35%
mustard greens 1.8 0.27 36%
zucchini 1.8 0.17 40%
sturgeon 2.3 1.35 49%
summer squash 1.8 0.19 45%
arugula 1.8 0.25 45%
sage 1.8 3.15 26%
curry powder 1.5 3.25 13%
escarole 1.2 0.19 24%
turnip greens 1.8 0.29 44%
marjoram 1.8 2.71 31%
basil 1.8 0.23 47%
spinach 1.8 0.23 49%
parsley 1.8 0.36 48%
chives 1.8 0.30 48%
okra 1.8 0.22 50%
chard 1.8 0.19 51%
artichokes 1.8 0.47 49%
wheat bran 1.8 2.16 38%
cloves 1.8 2.74 35%
flounder 2.1 0.86 57%
chinese cabbage 1.8 0.12 54%
trout 1.9 1.68 45%
lettuce 1.7 0.15 50%
pumpkin seeds 1.8 5.59 19%
salmon 2.0 1.56 52%
fish roe 1.8 1.43 47%
rockfish 2.2 1.09 66%
dill (fresh) 1.8 0.43 59%
sauerkraut 1.2 0.19 39%
caraway seed 1.4 3.33 27%
mollusks conch 1.8 1.30 54%
cumin 1.8 3.75 39%
flax seed 1.3 5.34 12%
thyme 1.5 2.76 34%
snap beans 1.7 0.15 58%
sardine 1.4 2.08 38%
banana pepper 1.0 0.27 36%
trout 2.0 3.82 45%
halibut 2.1 1.11 66%
kefir (low fat) 1.9 0.41 64%
collards 1.0 0.33 37%
watercress 1.8 0.11 65%
pollock 2.1 1.11 69%
coconut water 1.8 0.19 66%
shiitake mushroom 1.6 0.39 58%
dill seed 1.6 3.05 42%
eggplant 0.8 0.25 35%
yeast extract spread 1.8 1.85 59%
radishes 1.0 0.16 43%
soybeans (sprouted) 1.3 0.81 49%
cucumber 0.9 0.12 40%
pickles 0.9 0.12 40%
paprika 1.0 2.82 27%
portabella mushrooms 1.4 0.29 55%
blackberries 0.5 0.43 27%
jalapeno peppers 0.8 0.27 37%
white fish 2.0 1.08 70%
cod liver oil 1.4 9.02 0%
celery 1.1 0.18 50%
poppy seeds 1.1 5.25 17%
turnips 1.1 0.21 51%
asparagus 1.0 0.22 50%
mustard seed 1.3 5.08 27%
seaweed (kelp) 1.8 0.43 77%
raspberries 0.4 0.52 30%
oat bran 1.8 2.46 65%
tarragon 1.8 2.95 62%
chayote 0.6 0.24 41%
cauliflower 0.9 0.25 50%
cabbage 1.1 0.23 55%
seaweed (wakame) 1.8 0.45 79%
broccoli 0.9 0.35 50%
whole egg 0.5 1.43 30%
brazil nuts 0.8 6.59 9%
edamame 0.7 1.21 41%
corn bran 0.0 2.24 12%
sesame seeds 0.8 6.31 10%
tofu 0.4 0.83 34%
amaranth leaves 1.8 0.21 86%
avocado -0.3 1.60 8%
kale 1.0 0.28 60%
sesame butter 1.0 5.86 21%
red cabbage 0.9 0.29 55%
natto 0.8 2.11 39%
rhubarb 0.8 0.21 55%
spirulina 1.3 0.26 70%
winter squash 1.3 0.40 69%
olives -0.6 1.45 3%
mung beans 1.3 0.19 74%
perch 1.1 0.96 62%
red peppers 0.3 0.31 40%
herring 0.5 2.17 36%
egg yolk 0.1 2.75 18%

macronutrients

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

protein

Paul’s protein intake is 2.65g/kg LBM or 193g/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 Paul’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 29
RDI/sedentary 11% 0.8 58
typical 16% 1.2 87
strength athlete 24% 1.8 131
maximum 35% 2.7 240
Paul 53% 2.65 193

macro targets

Based on Paul’s current body fat he could theoretically run at an energy deficit of 841 calories per day without risk of losing excessive lean body mass.

Hence, he should not target a rate of fat loss of more than 0.76 kg (1.68 lbs) per week or an energy intake of less than 1296 calories per day.

This would represent a 39% energy deficit. He is also targeting a minimum deficit of 15%, hence he should try to not consume more than 1816 calories per day. Paul should target a minimum protein intake of 131 grams per day to ensure he gets 1.8g/kg (0.8/lbs) LBM.

Paul should consume at least 131g of protein per day.

Paul’s fat intake should range between 29 and 131g/day.

Paul’s maximum recommended carbohydrate intake is 138g per day given his goal of weight loss (insulin resistant).

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) 131 240
fat (g) 29 131
carbs (g) 0 138
energy (calories) 1296 1816

Paul’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

Paul’s food diary indicates he is eating 1485 calories per day with an insulin load of 153g/day and with 41% insulinogenic calories. His basal metabolic rate (BMR) is 2137 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 Paul’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
Paul 41% 153 45

daily nutrient score

The chart below shows a comparison of the nutrient density of Paul’s food log based on the harder to find 50% of the essential nutrients. Paul’s most nutrient dense day is January 23 2018 while his least nutrient-dense day is January 18 2018.

best and worst days

Paul’s food diary for the best and worst days are shown below for comparison. Paul 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)
Solgar, Earth Source, Multi-Nutrient 5
Bulk Powders, Pure Whey Protein, Chocolate Cookies 187
NOW, Psyllium Husk Powder 23
Spinach, Raw 35
Hunt's, tomatoes, plum, whole, canned 25
Bok Choy , Raw 16
Endive, Curly, Raw 17
Eggs, Cooked 78
Mushrooms, Raw 33
Almond Milk, Plain, Original, Unsweetened 2
Mackerel, Canned, Drained 140
Asparagus, Cooked from Fresh 33
Broccoli, Cooked from Frozen 70
Chicken Breast, Skin Removed Before Cooking 433
Raw Egg, White 78
Bulk Powders, Pure Whey Protein, Chocolate Cookies 125

Worst Day

food name energy (kcal)
Solgar, Earth Source, Multi-Nutrient 5
Now, Ultra Omega-3 20
Bulk Powders, Pure Whey Protein, Chocolate Cookies 187
NOW, Psyllium Husk Powder 23
Tesco, Salmon Fillets, Boneless 262
Spinach, Raw 35
Hunt's, tomatoes, plum, whole, canned 25
Bok Choy , Raw 16
Endive, Curly, Raw 17
Eggs, Cooked 155
Mushrooms, Raw 22
Almond Milk, Plain, Original, Unsweetened 2
Woodlands, Sheep's Milk Yogurt 368
Broccoli, Cooked from Frozen 56
Mushrooms, Raw 44
Raw Egg, White 78
Bulk Powders, Pure Whey Protein, Chocolate Cookies 250
Prawns, Cooked from Fresh 149
Trader Joe's, Apple, Pink Lady, Fresh 40

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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