The food and meal lists in this report have been tailored to help Daz get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of blood sugar management 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 |
The chart below shows the micronutrients provided by Daz’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
The supplements listed below will provide Daz 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.
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.
Going forward, we want to prioritise the micronutrients that Daz’s is not getting a lot of. These are highlighted in the table below.
nutrient | % DRI | prioritize |
---|---|---|
Zinc | 23% | |
Vitamin D | 30% | |
Calcium | 34% | |
Thiamin (B1) | 44% | |
Niacin (B3) | 45% | |
Phosphorus | 46% | |
Vitamin E | 49% | |
Magnesium | 50% | |
Omega-3 | 54% | |
Vitamin B6 | 56% | |
Folate | 57% | |
Manganese | 59% | |
Panto Acid (B5) | 59% |
The foods listed below will provide Daz with the nutrients that he is currently not getting in large amounts while also aligning with his goal of therapeutic ketosis . 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 |
---|---|---|---|
cream | -3.0 | 3.4 | 6% |
butter | -3.5 | 7.18 | 2% |
lamb | -2.7 | 6.39 | 4% |
liver sausage | -1.0 | 3.31 | 12% |
bologna | -2.7 | 3.1 | 11% |
sweetbread | -2.4 | 3.18 | 12% |
bacon | -2.6 | 4.17 | 11% |
sour cream | -2.8 | 1.98 | 13% |
cream cheese | -3.1 | 3.5 | 11% |
pepperoni | -2.5 | 5.04 | 13% |
egg yolk | -0.4 | 2.75 | 18% |
liverwurst | -1.6 | 3.26 | 16% |
kielbasa | -2.4 | 3.25 | 15% |
beef brains | 0.8 | 1.51 | 22% |
blood sausage | -3.3 | 3.79 | 14% |
knackwurst | -2.5 | 3.07 | 16% |
bratwurst | -2.0 | 3.33 | 16% |
liver pate | -2.1 | 3.19 | 16% |
pork ribs | -1.7 | 3.61 | 18% |
frankfurter | -2.8 | 2.9 | 16% |
salami | -1.8 | 3.78 | 18% |
meatballs | -1.9 | 2.86 | 19% |
chorizo | -2.2 | 4.55 | 17% |
beef sausage | -2.5 | 3.32 | 18% |
duck | -2.6 | 3.37 | 18% |
limburger cheese | -2.1 | 3.27 | 19% |
pork sausage | -1.9 | 3.25 | 20% |
headcheese | -2.5 | 1.57 | 20% |
lamb rib | -2.5 | 3.61 | 19% |
brie | -2.5 | 3.34 | 19% |
camembert | -2.0 | 3.0 | 21% |
feta cheese | -1.4 | 2.64 | 22% |
lamb brains | 0.9 | 1.54 | 27% |
cheddar cheese | -1.9 | 4.1 | 20% |
monterey cheese | -2.2 | 3.73 | 20% |
muenster cheese | -2.3 | 3.68 | 21% |
blue cheese | -2.0 | 3.53 | 21% |
colby | -2.4 | 3.94 | 21% |
swiss cheese | -1.7 | 3.93 | 22% |
goat cheese | -2.8 | 2.64 | 21% |
gruyere cheese | -1.8 | 4.13 | 22% |
edam cheese | -2.0 | 3.57 | 23% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
mackerel | 2.5 | 3.05 | 14% |
food name | nutrient density | energy density | insulin load |
---|---|---|---|
endive | 11.0 | 0.17 | 7% |
chicory greens | 11.2 | 0.23 | 23% |
olives | -1.8 | 1.45 | 3% |
alfalfa | 6.5 | 0.23 | 19% |
avocado | -0.3 | 1.6 | 8% |
escarole | 8.5 | 0.19 | 24% |
coriander | 10.9 | 0.23 | 30% |
pili nuts | -1.3 | 7.19 | 7% |
flax seed | 0.6 | 5.34 | 12% |
coconut milk | -2.9 | 2.3 | 8% |
macadamia nuts | -2.2 | 7.18 | 6% |
pecans | -2.3 | 6.91 | 6% |
coconut cream | -2.8 | 3.3 | 8% |
hazelnuts | -0.3 | 6.29 | 10% |
brazil nuts | -1.0 | 6.59 | 9% |
sesame seeds | -0.8 | 6.31 | 10% |
corn bran | -2.1 | 2.24 | 12% |
sunflower seeds | 1.5 | 5.46 | 15% |
coconut meat | -3.1 | 3.54 | 10% |
walnuts | 0.2 | 6.19 | 13% |
pine nuts | -0.9 | 6.73 | 11% |
almonds | 0.4 | 6.07 | 15% |
almond butter | 0.3 | 6.14 | 16% |
beet greens | 8.9 | 0.22 | 35% |
pumpkin seeds | 0.4 | 5.59 | 19% |
butternuts | -1.4 | 6.12 | 17% |
peanut butter | -0.9 | 5.9 | 18% |
peanuts | -1.1 | 5.99 | 18% |
mustard greens | 7.5 | 0.27 | 36% |
blackberries | 1.6 | 0.43 | 27% |
sesame butter | 0.3 | 5.86 | 21% |
banana pepper | 5.9 | 0.27 | 36% |
zucchini | 8.0 | 0.17 | 40% |
spinach | 12.0 | 0.23 | 49% |
The macronutrient split of Daz’s diet is shown in the chart below.
Daz’s protein intake is 0.8g/kg LBM or 45g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum 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.
The table below shows how Daz’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
scenario | % calories | g/kg LBM | for you (g/day) |
---|---|---|---|
minimum (starvation) | ~6% | 0.4 | 22 |
RDI/sedentary | ~11% | 0.8 | 43 |
typical | ~16% | 1.2 | 65 |
minimum nutrient optimiser | ~24% | 1.8 | 45 |
Daz | 12% | 0.83 | 45 |
While Daz’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) | 45 | 65 |
fat (g) | 140 | 150 |
carbs (g) | 0 | 40 |
energy (calories) | 1700 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
Daz’s food diary indicates he is eating 1447 calories per day with an insulin load of 43g/day and with 12% insulinogenic calories.
Insulin load is influenced by the amount of carbohydrate, protein and fibre. Lower levels can stabilise blood sugars. However, a very low insulin load diet can compromise nutrient density.
The table below shows the % insulinogenic and insulin load (based on Daz’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 | 29% | 165 | 73 |
LCHF | 25% | 156 | 63 |
therapeutic keto | 15% | 94 | 31 |
Daz | 12% | 43 | 18 |
The chart below shows a comparison of the nutrient density of Daz’s food log based on the harder to find 50% of the essential nutrients. Daz’s most nutrient dense day is November 18 2017 while his least nutrient-dense day is November 19 2017.
Daz’s food diary for the best and worst days are shown below for comparison. Daz 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) |
---|---|
Double Cream - pure thick cream | 90 |
Bacon, Pork | 145 |
Eggs, Cooked | 155 |
Red Bell Peppers, Raw | 7 |
Radish, Raw | 6 |
Alfalfa Sprouts | 2 |
Avocado, Black Skin, California Type | 57 |
Asparagus, Cooked from Fresh | 9 |
Mushrooms, Cooked from Fresh | 6 |
Brussels Sprouts, Cooked from Fresh | 13 |
Green Olives | 70 |
Butter, Salted | 215 |
Olive Oil | 88 |
Fish Oil, Cod Liver | 41 |
Tea, Brewed, Unsweetened | 5 |
Camembert Cheese | 45 |
Black Olives | 18 |
Almonds, Raw | 35 |
Beef Broth, Bouillon or Consomme, Homemade | 21 |
Butter, Salted | 86 |
Brunswick, Canadian Sardines | 68 |
Salmon, Sockeye Red, Canned, Drained | 67 |
Lettuce, Romaine or Cos | 11 |
Radish, Raw | 3 |
Red Bell Peppers, Raw | 7 |
Carrots, Raw | 7 |
Avocado, Black Skin, California Type | 100 |
Tomato Raw, Includes Cherry, Grape, Roma | 14 |
Celery, Raw | 10 |
Cucumber, Raw, With Peel | 6 |
Shallot, Raw | 9 |
Avocado Oil | 88 |
Olive Oil | 44 |
Double Cream - pure thick cream | 112 |
MCT oil - Coco Earth | 88 |
Worst Day
food name | energy (kcal) |
---|---|
Double Cream - pure thick cream | 90 |
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)
The meals listed below will provide more of the nutrients Daz is not getting in large quantities while also helping with his goal of blood sugar management.
NOTE: these recipes are not optimized for your allergies/intolerances