recommended approach
The food and meal lists in this report have been tailored to help Ann 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.
| 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 Ann’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Ann 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 Ann’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: hypothyroidism.
| nutrient | % DRI | prioritize |
|---|---|---|
| Histidine | 0% | |
| Iron | 0% | |
| Isoleucine | 0% | |
| Leucine | 0% | |
| Lysine | 0% | |
| Methionine | 0% | |
| Phenylalanine | 0% | |
| Phosphorus | 0% | |
| Sodium | 0% | |
| Thiamin (B1) | 0% | |
| Threonine | 0% | |
| Tryptophan | 0% | |
| Tyrosine | 0% |
optimal foods for you
The foods listed below will provide Ann with the nutrients that she is currently not getting in large amounts while also aligning with her 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 |
|---|---|---|---|
| egg white | 16.4 | 0.52 | 74% |
| chicken breast | 17.4 | 1.48 | 60% |
| veal | 16.8 | 1.51 | 65% |
| porterhouse steak (fat trimmed) | 16.3 | 1.45 | 50% |
| pork shoulder | 16.0 | 1.62 | 56% |
| leg ham | 15.8 | 1.65 | 56% |
| lamb kidney | 14.5 | 1.12 | 52% |
| pork chops | 15.4 | 1.74 | 54% |
| ground pork | 15.0 | 1.85 | 54% |
| beef tripe | 13.5 | 1.03 | 55% |
| beef roast | 14.1 | 1.78 | 48% |
| beef kidney | 13.2 | 1.57 | 52% |
| lean pastrami | 11.7 | 0.95 | 72% |
| beef heart | 12.8 | 1.79 | 52% |
| bison | 12.2 | 1.71 | 53% |
| chuck steak | 12.5 | 1.94 | 51% |
| lamb liver | 12.1 | 1.68 | 48% |
| pork liver | 12.0 | 1.65 | 59% |
| lamb heart | 11.5 | 1.61 | 48% |
| ground beef (lean) | 11.2 | 1.44 | 60% |
| chicken drumstick | 11.1 | 1.49 | 47% |
| rib eye fillet | 11.9 | 1.99 | 45% |
| beef liver | 11.2 | 1.75 | 60% |
| sirloin steak (lean) | 11.1 | 1.77 | 57% |
| lamb shank | 11.4 | 1.96 | 48% |
| lamb lungs | 9.1 | 0.95 | 58% |
| top round steak | 10.6 | 2.09 | 56% |
| chicken liver | 10.0 | 1.72 | 50% |
| pork (lean) | 10.6 | 2.09 | 44% |
| veal liver | 10.0 | 1.92 | 55% |
| roast beef | 10.2 | 2.19 | 38% |
| lamb sweetbread | 8.9 | 1.44 | 43% |
| veal loin | 9.2 | 1.75 | 48% |
| roast pork | 9.5 | 1.99 | 41% |
| pork loin | 8.8 | 1.93 | 41% |
| lamb (lean) | 7.7 | 1.44 | 43% |
| pork ribs | 8.7 | 2.16 | 39% |
| turkey | 6.1 | 1.12 | 63% |
| elk | 6.2 | 1.93 | 44% |
| turkey heart | 5.9 | 1.74 | 47% |
| roast ham | 5.9 | 1.78 | 41% |
| turkey | 5.9 | 1.89 | 50% |
| turkey liver | 5.9 | 1.89 | 47% |
| turkey gizzard | 5.1 | 1.55 | 57% |
| lamb chop | 5.9 | 2.34 | 42% |
| beef rib eye steak | 4.5 | 2.48 | 32% |
| rotisserie chicken drumstick | 3.8 | 2.06 | 39% |
| beef brisket | 4.3 | 2.44 | 37% |
| chicken | 3.6 | 2.19 | 36% |
| rotisserie chicken thigh | 3.0 | 1.93 | 39% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| halibut | 17.7 | 1.11 | 66% |
| white fish | 17.5 | 1.08 | 70% |
| haddock | 17.5 | 1.16 | 71% |
| pollock | 17.4 | 1.11 | 69% |
| whiting | 16.9 | 1.16 | 66% |
| rockfish | 16.6 | 1.09 | 66% |
| crab | 16.1 | 0.83 | 71% |
| orange roughy | 16.4 | 1.05 | 70% |
| crayfish | 16.0 | 0.82 | 67% |
| lobster | 16.0 | 0.89 | 71% |
| perch | 15.8 | 0.96 | 62% |
| flounder | 15.2 | 0.86 | 57% |
| shrimp | 15.5 | 1.19 | 69% |
| cod | 17.7 | 2.9 | 71% |
| salmon | 14.5 | 1.56 | 52% |
| clam | 12.6 | 1.42 | 73% |
| fish roe | 12.5 | 1.43 | 47% |
| tuna | 11.9 | 1.84 | 52% |
| octopus | 11.0 | 1.64 | 71% |
| sturgeon | 10.2 | 1.35 | 49% |
| trout | 9.6 | 1.68 | 45% |
| welk | 10.1 | 2.75 | 82% |
| scallop | 6.9 | 1.11 | 77% |
| mussel | 6.2 | 0.86 | 63% |
| molluscs | 5.9 | 0.69 | 77% |
| anchovy | 7.9 | 2.1 | 44% |
| sardine | 5.1 | 2.08 | 38% |
| herring | 4.5 | 2.17 | 36% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spirulina | 17.2 | 0.26 | 70% |
| watercress | 14.0 | 0.11 | 65% |
| seaweed (laver) | 10.7 | 0.35 | 80% |
| spinach | 7.4 | 0.23 | 49% |
| turnip greens | 7.3 | 0.29 | 44% |
| alfalfa | 4.1 | 0.23 | 19% |
| tofu | 4.6 | 0.83 | 34% |
| chinese cabbage | 2.2 | 0.12 | 54% |
| asparagus | 2.2 | 0.22 | 50% |
| chard | 2.0 | 0.19 | 51% |
| mung beans | 1.5 | 0.19 | 74% |
| amaranth leaves | 1.5 | 0.21 | 86% |
| soybeans (sprouted) | 2.4 | 0.81 | 49% |
| white mushroom | 1.4 | 0.22 | 65% |
| coriander | 0.8 | 0.23 | 30% |
| banana pepper | 0.8 | 0.27 | 36% |
| mustard greens | 0.8 | 0.27 | 36% |
| chives | 0.8 | 0.3 | 48% |
| arugula | 0.3 | 0.25 | 45% |
| lettuce | 0.1 | 0.15 | 50% |
| rhubarb | -0.1 | 0.21 | 55% |
macronutrients
The macronutrient split of Ann’s diet is shown in the chart below.
macro targets
While Ann’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) | 180 | 185 |
| fat (g) | 20 | 45 |
| carbs (g) | 0 | 20 |
| energy (calories) | 1200 |
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 Ann’s food log based on the harder to find 50% of the essential nutrients. Ann’s most nutrient dense day is January 09 2019 while her least nutrient-dense day is January 12 2019.
best and worst days
Ann’s food diary for the best and worst days are shown below for comparison. Ann 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) |
|---|---|
| Dr. Axe, Multi Collagen Protein Powder | 100 |
| Kiolbassa, Organic Smoked Beef Sausage | 900 |
| Wildbrine, Raw Organic Kraut | 5 |
| Sir Kensington's, Mustard, Spicy Brown | 40 |
| Broccoli, Cooked From Fresh | 245 |
| Green Valley Organics, Cream Cheese | 55 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Breakfast Chili (Ketogenic Cleanse) | 440 |
| Creminelli Fine Meats, Varzi, Uncured Italian Salami With Sea Salt And Nutmeg | 200 |
| Tourette di Mondelli, Prosecco | 196 |
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 Ann is not getting in large quantities while also helping with her goal of fat loss.
- salted caramel protein coffee
- Ahi tuna & asparagus
- turkey & spinach egg white omelette
- pork loin in green salsa with cauliflower
- shrimp fajitas taco
- spicy sriracha shrimp & crispy cabbage
- beef, ham, broccoli & cauliflower
- chicken liver mushroom pate
- surf & turf
- garlic & chilli prawns
- steak, mushrooms & asparagus
- prawn & stir fry vege
- green Hulk omelette with chicken
- chinese prawn & cabbage stir fry
- PSMF green smoothie
- tuna, salad & sprouts
- Ketogains protein pudding
- strawberry protein fluff
- carne asada burrito
- spinach stuffed chicken breast
- spinach, cottage cheese & protein sludge
- seared tuna on bok choy
- steak, tomato, egg & spinach
- PSMF Flan
- shrimp taco
- steak & eggs
- Popeye bowl
- broccoli, egg whites, mackerel, mussels
- grilled chicken & veggies
- Hulk green smoothie
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances