Nutrition Fingerprint

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).

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 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
1.3
Zinc : Copper
5.2
Potassium : Sodium
3.4
Calcium : Magnesium
2.1
Iron : Copper
10.0
Calcium : Phosphorus
0.6

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 21%
Sodium 36%
Zinc 78%
Thiamin (B1) 95%
Magnesium 100%
Vitamin B12 102%
Calcium 103%
Vitamin E 126%
Potassium 130%
Manganese 136%
Phosphorus 138%
Panto Acid (B5) 199%

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 8.3 0.17 7%
chicory greens 7.2 0.23 23%
coriander 7.4 0.23 30%
escarole 6.5 0.19 24%
beet greens 6.7 0.22 35%
basil 7.7 0.23 47%
alfalfa 5.2 0.23 19%
spinach 7.7 0.23 49%
watercress 8.3 0.11 65%
asparagus 6.2 0.22 50%
curry powder 4.6 3.25 13%
mustard greens 4.8 0.27 36%
wheat bran 6.0 2.16 38%
chard 6.0 0.19 51%
arugula 5.5 0.25 45%
caviar 5.8 2.64 33%
fish roe 6.1 1.43 47%
lamb liver 6.2 1.68 48%
jalapeno peppers 4.1 0.27 37%
parsley 5.0 0.36 48%
okra 5.1 0.22 50%
broccoli 5.2 0.35 50%
cloves 5.2 2.74 35%
zucchini 4.2 0.17 40%
turnip greens 4.5 0.29 44%
banana pepper 3.7 0.27 36%
thyme 4.9 2.76 34%
blackberries 3.0 0.43 27%
lettuce 4.6 0.15 50%
paprika 4.1 2.82 27%
collards 3.4 0.33 37%
mackerel 2.7 3.05 14%
sage 3.8 3.15 26%
chives 4.1 0.30 48%
celery 4.1 0.18 50%
red peppers 3.3 0.31 40%
cucumber 3.1 0.12 40%
pickles 3.1 0.12 40%
lamb kidney 4.8 1.12 52%
yeast extract spread 5.7 1.85 59%
mollusks conch 5.0 1.30 54%
eggplant 2.6 0.25 35%
oysters 5.0 1.02 59%
summer squash 3.4 0.19 45%
veal liver 5.2 1.92 55%
beef kidney 4.7 1.57 52%
mussel 5.2 0.86 63%
trout 4.0 1.68 45%
beef brains 1.9 1.51 22%
dill (fresh) 4.5 0.43 59%
chayote 2.8 0.24 41%
lamb brains 2.3 1.54 27%
chicken liver 4.3 1.72 50%
seaweed (wakame) 6.2 0.45 79%
spirulina 5.2 0.26 70%
liver sausage 2.0 3.31 13%
raspberries 1.8 0.52 30%
shiitake mushroom 4.0 0.39 58%
turkey liver 4.0 1.89 47%
pork liver 4.8 1.65 59%
avocado 0.4 1.60 8%
radicchio 4.6 0.23 68%
sunflower seeds 3.0 5.46 15%
portabella mushrooms 3.5 0.29 55%
olives -0.3 1.45 3%
marjoram 2.8 2.71 31%
chinese cabbage 3.3 0.12 54%
cauliflower 3.0 0.25 50%
beef liver 4.6 1.75 60%
seaweed (kelp) 5.3 0.43 77%
crab 5.0 0.83 71%
sauerkraut 1.6 0.19 39%
egg yolk 1.3 2.75 18%
snap beans 3.1 0.15 58%
herring 2.3 2.17 36%
whole egg 1.4 1.43 30%
radishes 1.8 0.16 43%
sardine 2.4 2.08 38%
seaweed (laver) 5.1 0.35 80%
artichokes 2.4 0.47 49%
liverwurst 1.1 3.26 16%
soybeans (sprouted) 2.6 0.81 49%
kale 3.1 0.28 60%
white mushroom 3.5 0.22 65%
salmon 3.1 1.56 52%
lobster 4.3 0.89 71%
peas 3.5 0.42 65%
tofu 1.1 0.83 34%
winter squash 3.8 0.40 69%
sturgeon 2.6 1.35 49%
caraway seed 1.7 3.33 27%
ham 0.9 1.49 29%
lamb heart 2.4 1.61 48%
beef tripe 2.7 1.03 55%
amaranth leaves 4.8 0.21 86%
cabbage 2.2 0.23 55%
butternut squash 4.0 0.45 75%
trout 3.3 3.82 45%
hazelnuts 1.6 6.29 10%
brussel sprouts 1.7 0.42 50%

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 54% 2.65 193

macro targets

Based on Paul’s current body fat he could theoretically run at an energy deficit of 843 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 (1.69 lbs) per week or an energy intake of less than 1294 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) 1294 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 1479 calories per day with an insulin load of 151g/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% 151 43

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 February 15 2018 while his least nutrient-dense day is January 26 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)
Eggs, Cooked 155
Raw Egg, White 52
Turkey Breast, Sliced, Prepackaged 60
Avocado, Black Skin, California Type 84
Blueberries, Fresh 14
Artichoke Hearts or Globe, Canned in Water 28
Spinach, Raw 69
Hunt's, tomatoes, plum, whole, canned 25
Bok Choy , Raw 33
Endive, Curly, Raw 17
Mushrooms, Raw 66
Tesco, Salmon Fillets, Boneless 262
Asparagus, Cooked from Fresh 33
Broccoli, Cooked from Frozen 70
Chicken Breast, Skin Removed Before Cooking 346
John West Specialties, Soft Cod Roes 84
Raspberries, Fresh, Red 21

Worst Day

food name energy (kcal)
NOW, Psyllium Husk Powder 23
Bulk Powders, Pure Series, Pure Whey Isolate 90, Unflavoured 222
Bob's Red Mill, Gluten Free Oats 281
Spinach, Raw 35
Hunt's, tomatoes, plum, whole, canned 25
Bok Choy , Raw 16
Endive, Curly, Raw 17
Mushrooms, Raw 33
Tesco, Salmon Fillets, Boneless 262
Eggs, Cooked 78
Asparagus, Cooked from Fresh 33
Broccoli, Cooked from Frozen 70
Chicken Breast, Skin Removed Before Cooking 346
John West Specialties, Soft Cod Roes 84
Bulk Supplements, Casein Protein 112

diet log analysis

Insulin Load (g)

Insulinogenic Calories (%)

Net Carbs (g)

Protein (g)

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