recommended approach
The food and meal lists in this report have been tailored to help Chris 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.
| 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 Chris’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Chris 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 Chris’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 117% | |
| Vitamin D | 137% | |
| Zinc | 145% | |
| Sodium | 153% | |
| Vitamin E | 165% | |
| Potassium | 220% | |
| Magnesium | 229% | |
| Thiamin (B1) | 285% |
optimal foods for you
The foods listed below will provide Chris with the nutrients that he is currently not getting in large amounts while also aligning with his goal of weight loss . 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 | 2.4 | 1.68 | 48% |
| mozzarella (non fat) | 1.8 | 1.41 | 55% |
| 1.4 | 0.41 | 64% | |
| pork chops | 1.5 | 1.74 | 54% |
| lamb kidney | 1.3 | 1.12 | 52% |
| veal liver | 1.3 | 1.92 | 55% |
| lean pastrami | 1.0 | 0.95 | 72% |
| pork liver | 1.1 | 1.65 | 59% |
| ham | 0.9 | 1.49 | 29% |
| pork (lean) | 1.1 | 2.09 | 44% |
| cream cheese (low fat) | 0.7 | 1.05 | 76% |
| roast ham | 0.9 | 1.78 | 41% |
| beef kidney | 0.8 | 1.57 | 52% |
| beef tripe | 0.4 | 1.03 | 55% |
| chocolate milk (fat free) | 0.3 | 0.67 | 91% |
| pork shoulder | 0.5 | 1.62 | 56% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 3.9 | 1.43 | 47% |
| oysters | 2.4 | 1.02 | 59% |
| crab | 2.0 | 0.83 | 71% |
| trout | 2.0 | 1.68 | 45% |
| mollusks conch | 1.8 | 1.3 | 54% |
| lobster | 1.3 | 0.89 | 71% |
| salmon | 1.4 | 1.56 | 52% |
| sturgeon | 1.2 | 1.35 | 49% |
| white fish | 1.0 | 1.08 | 70% |
| crayfish | 0.8 | 0.82 | 67% |
| mackerel | 1.2 | 3.05 | 14% |
| halibut | 0.6 | 1.11 | 66% |
| sardine | 0.9 | 2.08 | 38% |
| flounder | 0.5 | 0.86 | 57% |
| mussel | 0.4 | 0.86 | 63% |
| shrimp | 0.4 | 1.19 | 69% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 6.0 | 0.23 | 49% |
| watercress | 5.8 | 0.11 | 65% |
| beet greens | 5.6 | 0.22 | 35% |
| endive | 5.0 | 0.17 | 7% |
| asparagus | 4.7 | 0.22 | 50% |
| chicory greens | 4.6 | 0.23 | 23% |
| mustard greens | 4.4 | 0.27 | 36% |
| turnip greens | 4.3 | 0.29 | 44% |
| coriander | 4.2 | 0.23 | 30% |
| okra | 4.0 | 0.22 | 50% |
| chard | 3.6 | 0.19 | 51% |
| parsley | 3.5 | 0.36 | 48% |
| escarole | 3.4 | 0.19 | 24% |
| seaweed (laver) | 3.2 | 0.35 | 80% |
| arugula | 3.0 | 0.25 | 45% |
| amaranth leaves | 3.0 | 0.21 | 86% |
| seaweed (kelp) | 2.9 | 0.43 | 77% |
| lettuce | 2.8 | 0.15 | 50% |
| chinese cabbage | 2.7 | 0.12 | 54% |
| cucumber | 2.7 | 0.12 | 40% |
| pickles | 2.7 | 0.12 | 40% |
| collards | 2.7 | 0.33 | 37% |
| radicchio | 2.5 | 0.23 | 68% |
| broccoli | 2.4 | 0.35 | 50% |
| kale | 2.4 | 0.28 | 60% |
| spirulina | 2.4 | 0.26 | 70% |
| chives | 2.1 | 0.3 | 48% |
| seaweed (wakame) | 2.1 | 0.45 | 79% |
| pumpkin | 2.0 | 0.2 | 76% |
| alfalfa | 2.0 | 0.23 | 19% |
| red peppers | 1.9 | 0.31 | 40% |
| rhubarb | 1.7 | 0.21 | 55% |
| butternut squash | 1.7 | 0.45 | 75% |
| banana pepper | 1.6 | 0.27 | 36% |
| onions | 1.6 | 0.32 | 65% |
| winter squash | 1.5 | 0.4 | 69% |
| yeast extract spread | 1.9 | 1.85 | 59% |
| celery | 1.4 | 0.18 | 50% |
| jalapeno peppers | 1.3 | 0.27 | 37% |
| cabbage | 1.2 | 0.23 | 55% |
| white mushroom | 1.1 | 0.22 | 65% |
| peas | 1.1 | 0.42 | 65% |
| zucchini | 1.0 | 0.17 | 40% |
| summer squash | 1.0 | 0.19 | 45% |
| mung beans | 0.9 | 0.19 | 74% |
| blackberries | 0.8 | 0.43 | 27% |
| shiitake mushroom | 0.8 | 0.39 | 58% |
| wheat bran | 1.2 | 2.16 | 38% |
| pinto beans | 0.7 | 0.22 | 83% |
| red cabbage | 0.7 | 0.29 | 55% |
| portabella mushrooms | 0.7 | 0.29 | 55% |
| tofu | 0.8 | 0.83 | 34% |
| oat bran | 1.2 | 2.46 | 65% |
| brussel sprouts | 0.6 | 0.42 | 50% |
| carrots | 0.5 | 0.41 | 64% |
| snap beans | 0.5 | 0.15 | 58% |
| sauerkraut | 0.4 | 0.19 | 39% |
| soybeans (sprouted) | 0.4 | 0.81 | 49% |
| mulberries | 0.3 | 0.43 | 74% |
| turnips | 0.2 | 0.21 | 51% |
| cauliflower | 0.2 | 0.25 | 50% |
| cranberries | 0.2 | 0.46 | 65% |
| radishes | 0.1 | 0.16 | 42% |
| boysenberries | 0.2 | 0.5 | 54% |
| kiwifruit | 0.2 | 0.61 | 55% |
macronutrients
The macronutrient split of Chris’s diet is shown in the chart below.
protein
Chris’s protein intake is 4.2g/kg LBM or 240g/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 Chris’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 | 46 |
| typical | ~16% | 1.2 | 69 |
| minimum nutrient optimiser | ~24% | 1.8 | 80 |
| Chris | 27% | 4.15 | 240 |
macro targets
While Chris’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 | 220 |
| fat (g) | 25 | 100 |
| carbs (g) | 0 | 120 |
| 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 Chris’s food log based on the harder to find 50% of the essential nutrients. Chris’s most nutrient dense day is June 17 2018 while his least nutrient-dense day is June 17 2018.
best and worst days
Chris’s food diary for the best and worst days are shown below for comparison. Chris 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) |
|---|---|
| green juice (TB12) | 131 |
| protein powder (custom) | 214 |
| Raspberries, Frozen, Unsweetened | 62 |
| Blueberries, Frozen, Unsweetened | 61 |
| Blackberries, Fresh | 52 |
| Lentils, Cooked From Dried | 522 |
| Brown Rice, Steamed | 596 |
| Tomato Sauce | 36 |
| Eggs, Cooked | 273 |
| Panda Express, Mixed Veggies | 96 |
| Tossed Salad, Plain, No Dressing | 140 |
| Go Raw, cookie, original, raw | 972 |
| Cod, Atlantic, Cooked | 179 |
| Salmon, Atlantic, Wild, Cooked from Fresh or Frozen | 310 |
| Apple, Fresh, With Skin | 95 |
| Espresso, without Flavored Syrup | 16 |
| Cinnamon, Ground | 19 |
Worst Day
| food name | energy (kcal) |
|---|---|
| green juice (TB12) | 131 |
| protein powder (custom) | 214 |
| Raspberries, Frozen, Unsweetened | 62 |
| Blueberries, Frozen, Unsweetened | 61 |
| Blackberries, Fresh | 52 |
| Lentils, Cooked From Dried | 522 |
| Brown Rice, Steamed | 596 |
| Tomato Sauce | 36 |
| Eggs, Cooked | 273 |
| Panda Express, Mixed Veggies | 96 |
| Tossed Salad, Plain, No Dressing | 140 |
| Go Raw, cookie, original, raw | 972 |
| Cod, Atlantic, Cooked | 179 |
| Salmon, Atlantic, Wild, Cooked from Fresh or Frozen | 310 |
| Apple, Fresh, With Skin | 95 |
| Espresso, without Flavored Syrup | 16 |
| Cinnamon, Ground | 19 |
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
The meals listed below will provide more of the nutrients Chris is not getting in large quantities while also helping with his goal of fat loss.
- eggs, sardines, oysters & broccoli
- broccoli soup
- Hulk green smoothie
- cauliflower soup
- halibut with mixed salad & seeds
- lemon vegetables
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- cod, veggies & pickles
- roo burgers, asparagus, avo & cucumber
- Ketogains protein pudding
- pork loin in green salsa with cauliflower
- spinach, cottage cheese & protein sludge
- salmon, broccoli & vege
- green breakfast salad
- aubergine gratin
- cauliflower & spinach soup
- salmon, chicory, sauerkraut & greens
- Popeye bowl
- salmon, asparagus, spinach & mushroom
- pan fried fish, olive & tomato salad (lean)
- mushroom & asparagus egg white omelette with greens & ham
- potassium caramel salted coffee
- cruciferous juice
- nutty tuna salad
- PSMF green smoothie
- Rhonda Patrick Smoothie 1
- arugula, chicory, sauerkraut & prosciutto
- baked snapper & salad
- quick mackerel salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances