recommended approach
The food and meal lists in this report have been tailored to help she get more of the nutrients that she is not currently getting a lot of while also helping her to meet her 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 her diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide she with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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 her is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, hypertension, inflammation, insomnia.
| nutrient | % DRI | prioritize |
|---|---|---|
| Cystine | 0% | |
| Histidine | 0% | |
| Isoleucine | 0% | |
| Leucine | 0% | |
| Lysine | 0% | |
| Methionine | 0% | |
| Phenylalanine | 0% | |
| Threonine | 0% | |
| Tryptophan | 0% | |
| Tyrosine | 0% | |
| Valine | 0% | |
| Calcium | 54% | |
| Vitamin D | 80% |
optimal foods for you
The foods listed below will provide she with the nutrients that she is currently not getting in large amounts while also aligning with her 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 |
|---|---|---|---|
| porterhouse steak (fat trimmed) | 18.9 | 1.45 | 50% |
| chicken breast | 20.8 | 1.48 | 60% |
| beef roast | 16.5 | 1.78 | 48% |
| lamb kidney | 16.4 | 1.12 | 52% |
| veal | 20.8 | 1.51 | 65% |
| pork shoulder | 17.7 | 1.62 | 56% |
| leg ham | 17.5 | 1.65 | 56% |
| beef tripe | 15.6 | 1.03 | 55% |
| ground pork | 17.0 | 1.85 | 54% |
| pork chops | 16.7 | 1.74 | 54% |
| egg white | 20.6 | 0.52 | 74% |
| rib eye fillet | 13.9 | 1.99 | 45% |
| lamb heart | 14.0 | 1.61 | 48% |
| roast beef | 11.9 | 2.19 | 38% |
| chicken drumstick | 13.2 | 1.49 | 47% |
| lamb shank | 14.5 | 1.96 | 48% |
| lamb sweetbread | 11.2 | 1.44 | 43% |
| chuck steak | 14.8 | 1.94 | 51% |
| bison | 14.7 | 1.71 | 53% |
| beef kidney | 13.6 | 1.57 | 52% |
| chicken liver | 12.9 | 1.72 | 50% |
| lamb liver | 12.3 | 1.68 | 48% |
| beef heart | 13.5 | 1.79 | 52% |
| roast pork | 10.0 | 1.99 | 41% |
| pork liver | 15.4 | 1.65 | 59% |
| lamb (lean) | 9.4 | 1.44 | 43% |
| pork (lean) | 10.9 | 2.09 | 44% |
| veal loin | 11.6 | 1.75 | 48% |
| pork loin | 9.5 | 1.93 | 41% |
| sirloin steak (lean) | 14.4 | 1.77 | 57% |
| pork ribs | 9.3 | 2.16 | 39% |
| cheddar | 11.3 | 1.73 | 48% |
| lamb lungs | 12.9 | 0.95 | 58% |
| whole egg | 4.1 | 1.43 | 30% |
| beef liver | 14.7 | 1.75 | 60% |
| ground beef (lean) | 14.0 | 1.44 | 60% |
| veal liver | 13.3 | 1.92 | 55% |
| top round steak | 13.7 | 2.09 | 56% |
| headcheese | -0.1 | 1.57 | 20% |
| bologna | -0.3 | 3.1 | 11% |
| lamb brains | 1.4 | 1.54 | 27% |
| beef brains | -0.3 | 1.51 | 22% |
| beef rib eye steak | 5.1 | 2.48 | 32% |
| sour cream (light) | 0.2 | 1.36 | 26% |
| liver sausage | -0.3 | 3.31 | 12% |
| elk | 7.4 | 1.93 | 44% |
| cream cheese (low fat) | 16.2 | 1.05 | 76% |
| lean pastrami | 14.7 | 0.95 | 72% |
| cottage cheese (low fat) | 11.0 | 0.81 | 62% |
| bratwurst | 0.8 | 3.33 | 16% |
| roast ham | 5.6 | 1.78 | 41% |
| cottage cheese with fruit | 7.6 | 0.97 | 52% |
| chicken | 4.8 | 2.19 | 36% |
| beef brisket | 5.3 | 2.44 | 37% |
| lamb chop | 7.0 | 2.34 | 42% |
| meatballs | -0.2 | 2.86 | 19% |
| turkey heart | 6.7 | 1.74 | 47% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 17.7 | 1.43 | 47% |
| flounder | 19.7 | 0.86 | 57% |
| salmon | 19.2 | 1.56 | 52% |
| halibut | 23.1 | 1.11 | 66% |
| white fish | 23.5 | 1.08 | 70% |
| rockfish | 21.5 | 1.09 | 66% |
| perch | 19.4 | 0.96 | 62% |
| whiting | 21.1 | 1.16 | 66% |
| pollock | 21.7 | 1.11 | 69% |
| crayfish | 19.8 | 0.82 | 67% |
| haddock | 21.7 | 1.16 | 71% |
| sturgeon | 14.4 | 1.35 | 49% |
| trout | 13.5 | 1.68 | 45% |
| crab | 20.2 | 0.83 | 71% |
| lobster | 20.2 | 0.89 | 71% |
| orange roughy | 20.3 | 1.05 | 70% |
| shrimp | 19.2 | 1.19 | 69% |
| tuna | 13.9 | 1.84 | 52% |
| cod | 22.0 | 2.9 | 71% |
| anchovy | 10.2 | 2.1 | 44% |
| mackerel | 1.9 | 3.05 | 14% |
| sardine | 7.6 | 2.08 | 38% |
| herring | 5.7 | 2.17 | 36% |
| clam | 15.8 | 1.42 | 73% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| alfalfa | 4.2 | 0.23 | 19% |
| olives | -0.2 | 1.45 | 3% |
| turnip greens | 10.6 | 0.29 | 44% |
| spirulina | 19.0 | 0.26 | 70% |
| endive | -2.8 | 0.17 | 7% |
| watercress | 15.4 | 0.11 | 65% |
| spinach | 9.8 | 0.23 | 49% |
| tofu | 5.9 | 0.83 | 34% |
| corn bran | -0.3 | 2.24 | 12% |
| coriander | 1.1 | 0.23 | 30% |
| chicory greens | -1.7 | 0.23 | 23% |
| blackberries | 0.0 | 0.43 | 27% |
| mustard greens | 1.7 | 0.27 | 36% |
| raspberries | -0.1 | 0.52 | 30% |
| banana pepper | -0.1 | 0.27 | 36% |
macronutrients
The macronutrient split of her diet is shown in the chart below.
macro targets
While her 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) | 90 | 185 |
| fat (g) | 20 | 80 |
| carbs (g) | 0 | 50 |
| energy (calories) | 1300 |
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 her food log based on the harder to find 50% of the essential nutrients. her most nutrient dense day is January 01 2019 while her least nutrient-dense day is December 30 2018.
best and worst days
Her food diary for the best and worst days are shown below for comparison. she 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) |
|---|---|
| Tea, Brewed, Decaf, Unsweetened | 3 |
| Pure Protein, Natural Whey Protein, French Vanilla | 79 |
| Cherry Juice | 81 |
| Coffee, Prepared From Grounds | 2 |
| Enhanced Eggs with Omega 3 Fatty Acids, e.g. Eggland's Best | 256 |
| Butter, Salted | 153 |
| Onion, White, Yellow or Red, Raw | 6 |
| Organics, Mixed Baby Spring Greens, Fresh | 18 |
| Broccoli, Raw | 34 |
| Mushrooms, Raw | 22 |
| Scallions or Spring Onions, Tops Only, Raw | 3 |
| Tomato Raw, Includes Cherry, Grape, Roma | 18 |
| Olive Oil | 119 |
| Red Wine Vinegar | 3 |
| Pork Ragu Dec 2018 | 482 |
| Kirkland, Protein Bar, Chocolate Brownie | 190 |
| Microingredients, Organic Spirulina | 4 |
| Bronson, Omega-3, Fish Oil, Triple Strength | 14 |
| Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough | 190 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Laughing Cow Mini Babybel, Gouda | 155 |
| Coffee, Prepared From Grounds | 2 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 25 |
| Cereals ready-to-eat, Kashi Golean Crisp Toasted Berry Crumble | 199 |
| Pork Roast, Shoulder, Fresh, No Visible Fat Eaten | 302 |
| Rose Brand, Rice Paper | 73 |
| Cashew Butter, Salted | 141 |
| Hoisin Sauce | 22 |
| Organics, Mixed Baby Spring Greens, Fresh | 5 |
| Scallions or Spring Onions, Tops Only, Raw | 6 |
| Dufour Pastry Kitchens, Classic Puff Pastry | 425 |
| Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8"") trim, raw | 262 |
| Broccoli, Raw | 34 |
| Mushrooms, Raw | 11 |
| Butter, Salted | 51 |
| Chocolate Mousse | 282 |
| Kirkland Signature, Protein Bar, Chocolate Chip Cookie Dough | 190 |
| Cereals ready-to-eat, Kashi Golean Crisp Toasted Berry Crumble | 346 |
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 she is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- salted caramel protein coffee
- turkey & spinach egg white omelette
- Ahi tuna & asparagus
- Ketogains protein pudding
- Hulk green smoothie
- Popeye bowl
- PSMF green smoothie
- shrimp fajitas taco
- spicy sriracha shrimp & crispy cabbage
- green Hulk omelette with chicken
- pan fried fish, olive & tomato salad (lean)
- prawn & stir fry vege
- seared tuna on bok choy
- mackerel & spinach omelette
- beef, ham, broccoli & cauliflower
- carne asada burrito
- low fat spinach muffins
- low fat mackerel & spinach omelette
- surf & turf
- steak, mushrooms & asparagus
- PSMF Flan
- steak & eggs
- broccoli, egg whites, mackerel, mussels
- smoked salmon with watercress
- spinach stuffed chicken breast
- green omelette
- strawberry protein fluff
- steak, tomato, egg & spinach
- fish omelette & greens
- salmon, broccoli & vege
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances