recommended approach
The food and meal lists in this report have been tailored to help Lynne 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 Lynne’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Lynne 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 Lynne’s 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, inflammation, methylation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 34% | |
| Calcium | 57% | |
| Vitamin E | 59% | |
| Manganese | 107% | |
| Folate | 126% | |
| Vitamin K1 | 128% | |
| Iron | 157% | |
| Sodium | 171% | |
| Magnesium | 186% | |
| Potassium | 209% | |
| Vitamin A | 210% | |
| Omega-3 | 231% | |
| Thiamin (B1) | 239% |
optimal foods for you
The foods listed below will provide Lynne 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 |
|---|---|---|---|
| lamb liver | 5.5 | 1.68 | 48% |
| beef brains | 0.7 | 1.51 | 22% |
| turkey liver | 3.2 | 1.89 | 47% |
| lamb brains | 0.7 | 1.54 | 27% |
| chicken liver | 2.9 | 1.72 | 50% |
| liverwurst | 0.1 | 3.26 | 16% |
| lamb kidney | 2.3 | 1.12 | 52% |
| liver sausage | -0.6 | 3.31 | 12% |
| ham | -0.1 | 1.49 | 29% |
| egg yolk | -0.5 | 2.75 | 18% |
| veal liver | 2.7 | 1.92 | 55% |
| sour cream | -1.9 | 1.98 | 13% |
| whole egg | -0.6 | 1.43 | 30% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 5.7 | 1.43 | 47% |
| mackerel | 2.7 | 3.05 | 14% |
| trout | 3.7 | 1.68 | 45% |
| sardine | 2.2 | 2.08 | 38% |
| salmon | 3.1 | 1.56 | 52% |
| sturgeon | 2.7 | 1.35 | 49% |
| mollusks conch | 2.6 | 1.3 | 54% |
| caviar | 1.4 | 2.64 | 33% |
| mussel | 3.2 | 0.86 | 63% |
| anchovy | 2.0 | 2.1 | 44% |
| herring | 1.1 | 2.17 | 36% |
| flounder | 2.0 | 0.86 | 57% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 12.0 | 0.17 | 7% |
| chicory greens | 12.5 | 0.23 | 23% |
| coriander | 11.9 | 0.23 | 30% |
| spinach | 13.8 | 0.23 | 49% |
| beet greens | 11.9 | 0.22 | 35% |
| escarole | 10.4 | 0.19 | 24% |
| mustard greens | 10.4 | 0.27 | 36% |
| turnip greens | 10.9 | 0.29 | 44% |
| watercress | 12.7 | 0.11 | 65% |
| lettuce | 10.8 | 0.15 | 50% |
| parsley | 10.6 | 0.36 | 48% |
| arugula | 10.2 | 0.25 | 45% |
| chard | 10.0 | 0.19 | 51% |
| chives | 9.8 | 0.3 | 48% |
| asparagus | 9.6 | 0.22 | 50% |
| chinese cabbage | 9.7 | 0.12 | 54% |
| collards | 7.4 | 0.33 | 37% |
| broccoli | 8.1 | 0.35 | 50% |
| okra | 7.4 | 0.22 | 50% |
| kale | 8.3 | 0.28 | 60% |
| zucchini | 6.0 | 0.17 | 40% |
| red peppers | 6.0 | 0.31 | 40% |
| seaweed (laver) | 10.1 | 0.35 | 80% |
| pickles | 5.5 | 0.12 | 40% |
| cucumber | 5.5 | 0.12 | 40% |
| celery | 6.3 | 0.18 | 50% |
| alfalfa | 2.9 | 0.23 | 19% |
| brussel sprouts | 6.0 | 0.42 | 50% |
| banana pepper | 4.3 | 0.27 | 36% |
| onions | 7.4 | 0.32 | 65% |
| radicchio | 7.5 | 0.23 | 68% |
| summer squash | 4.7 | 0.19 | 45% |
| cabbage | 5.8 | 0.23 | 55% |
| jalapeno peppers | 3.7 | 0.27 | 37% |
| amaranth leaves | 8.5 | 0.21 | 86% |
| sauerkraut | 3.2 | 0.19 | 39% |
| cauliflower | 4.4 | 0.25 | 50% |
| edamame | 3.8 | 1.21 | 41% |
| eggplant | 2.4 | 0.25 | 34% |
| blackberries | 1.5 | 0.43 | 27% |
| rhubarb | 4.2 | 0.21 | 55% |
| radishes | 2.8 | 0.16 | 42% |
| avocado | 0.0 | 1.6 | 8% |
| olives | -0.9 | 1.45 | 3% |
| pumpkin | 5.8 | 0.2 | 76% |
| seaweed (wakame) | 6.4 | 0.45 | 79% |
| red cabbage | 3.4 | 0.29 | 55% |
| winter squash | 5.0 | 0.4 | 69% |
| yeast extract spread | 4.8 | 1.85 | 59% |
| snap beans | 3.5 | 0.15 | 58% |
| butternut squash | 5.5 | 0.45 | 75% |
| carrots | 4.2 | 0.41 | 64% |
| artichokes | 2.5 | 0.47 | 49% |
| chayote | 1.3 | 0.24 | 40% |
| raspberries | 0.2 | 0.52 | 30% |
| wheat bran | 1.9 | 2.16 | 38% |
| turnips | 1.5 | 0.21 | 51% |
| portabella mushrooms | 2.0 | 0.29 | 55% |
| seaweed (kelp) | 4.5 | 0.43 | 77% |
| soybeans (sprouted) | 1.6 | 0.81 | 49% |
| peas | 3.0 | 0.42 | 65% |
| tofu | -0.2 | 0.83 | 34% |
| white mushroom | 2.6 | 0.22 | 65% |
| coconut milk | -2.2 | 2.3 | 8% |
| sunflower seeds | 0.7 | 5.46 | 15% |
| strawberries | 0.7 | 0.32 | 49% |
| boysenberries | 1.4 | 0.5 | 54% |
| spirulina | 2.9 | 0.26 | 70% |
macronutrients
The macronutrient split of Lynne’s diet is shown in the chart below.
macro targets
While Lynne’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) | 75 | 155 |
| fat (g) | 15 | 70 |
| carbs (g) | 0 | 45 |
| energy (calories) | 1100 |
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 Lynne’s food log based on the harder to find 50% of the essential nutrients. Lynne’s most nutrient dense day is December 29 2018 while her least nutrient-dense day is December 28 2018.
best and worst days
Lynne’s food diary for the best and worst days are shown below for comparison. Lynne 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) |
|---|---|
| Coffee, Prepared From Grounds | 4 |
| Milk, Whole | 12 |
| Primal Alternative Fat and Seedy Bread | 546 |
| Butter, Salted | 102 |
| Vegemite | 16 |
| Chicken Thigh, Skin Removed Before Cooking | 4904 |
| Zucchini, Raw | 7 |
| Red Bell Peppers, Raw | 12 |
| Feta Cheese | 106 |
| Mushrooms, Cooked from Fresh | 10 |
| Olive Oil | 119 |
| Smith's, Potato Chips, Salt & Vinegar | 288 |
| Almonds, Dry Roasted, Salted | 146 |
| Beef Steak, Porterhouse, Visible Fat Eaten | 291 |
| Cauliflower, Cooked from Fresh | 29 |
| Keto cheese sauce | 607 |
| Shortbread cookies, homemade | 354 |
| Normandie Pate, Chicken with Black Peppercorns | 67 |
| Liqueur, Other Flavors | 142 |
| Whipping Cream, Not Whipped | 175 |
| Chicken Thigh, Skin Removed Before Cooking | 173 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Seed, Handmade Crackers | 44 |
| Normandie Pate, Chicken with Black Peppercorns | 251 |
| Coffee, Prepared From Grounds | 4 |
| Milk, Whole | 24 |
| Tea, Brewed, Unsweetened | 2 |
| Salmon, Smoked | 59 |
| Cream Cheese, Brick | 152 |
| Cucumber, Raw, With Peel | 4 |
| Spinach, Raw | 7 |
| Blueberries, Fresh | 12 |
| Macadamia Nuts, Raw | 111 |
| Beef, Mince, Fried in Olive Oil | 660 |
| Mushrooms, Cooked from Fresh | 7 |
| Slendier, Noodle Style | 12 |
| Peters, Original, Vanilla | 82 |
| Smith's, Potato Chips, Salt & Vinegar | 144 |
| Gin | 193 |
| Red Wine, Other Types | 300 |
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 Lynne is not getting in large quantities while also helping with her goal of fat loss with and insulin management.
- lemon vegetables
- broccoli soup
- sautéed spinach with bacon
- cauliflower & spinach soup
- Hulk green smoothie
- baked kale chips
- lean burgers, spinach & mushrooms
- cod, veggies & pickles
- salmon, chicory, sauerkraut & greens
- chicken liver mushroom pate
- potassium caramel salted coffee
- zucchini & carrot fritters
- halibut with mixed salad & seeds
- Popeye bowl
- quick fish salad with mussels
- medium fat spinach omelette
- parsley & spinach salad
- cruciferous juice
- sautéed spinach & mushrooms
- salmon & salad bowl
- cauliflower soup
- salmon, broccoli & vege
- sautéed spinach with bacon & egg
- eggs in a vege nest with ham
- optimised electrolyte mix
- Rhonda Patrick Smoothie 1
- sautéed kale
- avocado, spinach & walnut salad
- mango & zucchini lettuce wraps
- green juice
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances