recommended approach
The food and meal lists in this report have been tailored to help Mike 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 and being zero carb.
| 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 Mike’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Mike 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.
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 Mike’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin C | 2% | |
| Vitamin K1 | 6% | |
| Manganese | 19% | |
| Folate | 35% | |
| Magnesium | 43% | |
| Calcium | 44% | |
| Potassium | 44% | |
| Thiamin (B1) | 52% | |
| Copper | 55% | |
| Vitamin A | 72% | |
| Vitamin D | 80% | |
| Vitamin E | 87% | |
| Iron | 105% |
optimal foods for you
The foods listed below will provide Mike with the nutrients that he is currently not getting in large amounts while also aligning with his 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 |
|---|---|---|---|
| turkey liver | 3.7 | 1.89 | 47% |
| sweetbread | -0.2 | 3.18 | 12% |
| ham | -0.3 | 1.49 | 29% |
| lamb brains | -1.3 | 1.54 | 27% |
| headcheese | -2.8 | 1.57 | 20% |
| goat cheese | -2.2 | 2.64 | 21% |
| roast ham | -0.5 | 1.78 | 41% |
| beef tripe | 0.6 | 1.03 | 55% |
| pork ribs | -2.5 | 3.61 | 18% |
| duck | -2.8 | 3.37 | 18% |
| pork (lean) | -0.4 | 2.09 | 44% |
| turkey | -2.6 | 2.21 | 28% |
| lamb sweetbread | -1.2 | 1.44 | 43% |
| lamb | -2.1 | 6.39 | 4% |
| beef kidney | 0.1 | 1.57 | 52% |
| roast pork | -1.2 | 1.99 | 41% |
| pork loin | -1.3 | 1.93 | 41% |
| pork ribs | -1.4 | 2.16 | 39% |
| lamb heart | -0.7 | 1.61 | 48% |
| lamb rib | -3.0 | 3.61 | 19% |
| beef rib eye steak | -2.3 | 2.48 | 32% |
| ground turkey | -2.6 | 2.58 | 30% |
| lamb (lean) | -1.8 | 1.44 | 43% |
| turkey heart | -1.0 | 1.74 | 47% |
| ground beef | -2.8 | 2.48 | 30% |
| t-bone steak | -3.0 | 2.94 | 26% |
| lamb leg | -2.6 | 2.58 | 31% |
| beef heart | -0.4 | 1.79 | 52% |
| flank, steak | -2.4 | 2.63 | 32% |
| pork chops | -0.2 | 1.74 | 54% |
| beef tenderloin steak | -2.6 | 2.62 | 32% |
| beef loin | -2.8 | 2.78 | 30% |
| beef tenderloin steak | -2.7 | 2.73 | 31% |
| beef rib, small end | -2.6 | 2.78 | 31% |
| beef rib, eye | -2.6 | 2.65 | 32% |
| ground beef 70/30 | -2.8 | 2.7 | 30% |
| ground beef 70/30 | -2.9 | 2.77 | 30% |
| beef brisket | -2.2 | 2.44 | 37% |
| beef loin, top loin | -2.5 | 2.5 | 34% |
| ground beef, 75/25 | -2.8 | 2.77 | 31% |
| ground beef, 80/20 | -2.9 | 2.7 | 31% |
| rotisserie chicken thigh | -2.4 | 1.93 | 39% |
| lamb lungs | -0.6 | 0.95 | 58% |
| sirloin steak | -2.6 | 2.43 | 36% |
| beef brisket, flat half | -2.8 | 2.98 | 31% |
| elk | -1.9 | 1.93 | 44% |
| beef brisket, flat half | -2.8 | 2.89 | 32% |
| roast beef | -2.6 | 2.19 | 38% |
| chicken | -2.9 | 2.19 | 36% |
| lamb chop | -1.9 | 2.34 | 42% |
| beef brisket | -2.8 | 2.8 | 33% |
| beef shortribs | -2.9 | 2.95 | 33% |
| leg ham | -0.8 | 1.65 | 56% |
| beef roast | -1.8 | 1.78 | 48% |
| pork shoulder | -0.9 | 1.62 | 56% |
| chicken drumstick | -2.4 | 1.49 | 47% |
| bison | -1.3 | 1.71 | 53% |
| veal loin | -2.1 | 1.75 | 48% |
| porterhouse steak (fat trimmed) | -2.2 | 1.45 | 50% |
| lamb shank | -2.0 | 1.96 | 48% |
| chicken breast | -1.4 | 1.48 | 60% |
| chuck steak | -2.4 | 1.94 | 51% |
| turkey gizzard | -2.1 | 1.55 | 57% |
| sirloin steak (lean) | -1.9 | 1.77 | 57% |
| ground beef (lean) | -2.1 | 1.44 | 60% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 0.3 | 3.05 | 14% |
| trout | 1.2 | 1.68 | 45% |
| sturgeon | 1.0 | 1.35 | 49% |
| sardine | -0.1 | 2.08 | 38% |
| crayfish | 2.7 | 0.82 | 67% |
| crab | 3.2 | 0.83 | 71% |
| salmon | 0.8 | 1.56 | 52% |
| anchovy | 0.2 | 2.1 | 44% |
| herring | -1.2 | 2.17 | 36% |
| lobster | 2.0 | 0.89 | 71% |
| flounder | -0.3 | 0.86 | 57% |
| tuna | -0.5 | 1.84 | 52% |
| halibut | 0.6 | 1.11 | 66% |
| white fish | 1.2 | 1.08 | 70% |
| rockfish | 0.1 | 1.09 | 66% |
| pollock | 0.5 | 1.11 | 69% |
| perch | -0.7 | 0.96 | 62% |
| whiting | -0.6 | 1.16 | 66% |
| haddock | -0.4 | 1.16 | 71% |
macronutrients
The macronutrient split of Mike’s diet is shown in the chart below.
protein
Mike’s protein intake is 2.2g/kg LBM or 128g/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 Mike’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 | 23 |
| RDI/sedentary | ~11% | 0.8 | 47 |
| typical | ~16% | 1.2 | 70 |
| minimum nutrient optimiser | ~24% | 1.8 | 80 |
| Mike | 34% | 2.19 | 128 |
macro targets
While Mike’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) | 80 | 225 |
| fat (g) | 25 | 155 |
| carbs (g) | 0 | 0 |
| 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.
daily nutrient score
The chart below shows a comparison of the nutrient density of Mike’s food log based on the harder to find 50% of the essential nutrients. Mike’s most nutrient dense day is January 16 2018 while his least nutrient-dense day is January 18 2018.
best and worst days
Mike’s food diary for the best and worst days are shown below for comparison. Mike 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) |
|---|---|
| Espresso, without Flavored Syrup | 5 |
| Cream, Fluid, Heavy Whipping | 101 |
| Quest Nutrition, MCT Oil Powder | 60 |
| Sardines, Canned in Oil, Drained | 187 |
| Beef, flank, steak, separable lean only, trimmed to 0" fat, choice, raw | 422 |
| Shrimp, Cooked from Frozen | 270 |
| Kerrygold, Butter, Pastured | 209 |
| Rose Wine | 122 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Espresso, without Flavored Syrup | 5 |
| Lamb, Australian, ground, 85% lean / 15% fat, raw | 864 |
| Cheese, cheddar | 172 |
| Fried Eggs, Egg Enhanced with Omega 3 or Vitamins | 76 |
| Quest Nutrition, Protein Vanilla Milkshake | 50 |
| Fage, Total 0%, Greek Yogurt, Plain | 187 |
| Perfect Keto, Keto Collagen, Chocolate | 60 |
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 Mike is not getting in large quantities while also helping with his goal of fat loss with and insulin management.
- baked kale chips
- optimised electrolyte mix
- lemon vegetables
- sautéed spinach with bacon
- cod, veggies & pickles
- lean burgers, spinach & mushrooms
- broccoli soup
- cauliflower & spinach soup
- Hulk green smoothie
- green juice
- cruciferous juice
- chicken liver mushroom pate
- sautéed spinach & mushrooms
- parsley & spinach salad
- medium fat spinach omelette
- quick fish salad with mussels
- potassium caramel salted coffee
- halibut with mixed salad & seeds
- quinoa stuffed peppers
- cauliflower soup
- arugula salad
- salmon, chicory, sauerkraut & greens
- salmon & salad bowl
- Popeye bowl
- eggs in a vege nest with ham
- sautéed spinach with bacon & egg
- arugula, chicory, sauerkraut & prosciutto
- mango & zucchini lettuce wraps
- sautéed kale
- chicken breast, mushrooms, broccoli, spinach, asparagus
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances