Welcome To MY SECRET Food Cheatsheet
The exact food lists that empowered thousands of Nutrient Optimisers to gain control over their health without relying on fad diets.
| Nutrition Approach | most popular food lists |
| maximum nutrient density | Get it now for free |
| weight loss (satiety & nutrient density) | Get it now for free |
| blood sugar & fat loss | Get it now for free |
| blood sugar & diabetes | Get it now for free |
| nutrient-dense maintenance | Get it now for free |
| maximum satiety | Get it now for free |
| ketogenic | Get it now for free |
| athlete & bulking | Get it now for free |
| nutrient-dense carnivore | Get it now for free |
| nutrient-dense plant-based | Get it now for free |
| carnivore (maintenance) | Get it now for free |
| plant based (maintenance) | coming… |
| Nutrient-dense autoimmune | coming… |
| Autoimmune (maintenance) | coming… |
If you want to learn more about how the lists are created or are not quite sure which one might be right for you then read on.
Which list should you choose?
Context is critical to designing the optimal nutritional approach. The table below outlines who each food list is appropriate for and how it works.
|
Goal |
Who |
How |
|
maximum satiety |
Someone looking to aggressively lose body fat over a short period of time while managing appetite (e.g. PSMF for final stages of bodybuilding prep). |
Maximum satiety using macros and energy density with no specific consideration of micronutrients. |
|
maximum nutrient density |
Someone wanting to lose weight in a healthy manner by prioritising nutrient density. |
Maximise nutrients that tend to drive hunger and cravings. Nutrient-dense foods also tend to have a lower energy density and more protein and fibre to promote satiety. |
|
weight loss (nutrient density & satiety) |
Someone wanting to lose weight quickly while also keeping an eye on their micronutrients. This approach will be ideal for someone who needs to lose a lot of weight over a long time. |
Someone wanting to prioritise fat loss while keeping an eye on their micronutrients for long term satiety and avoidance of cravings. |
|
weight loss & blood sugar |
Someone looking to lose weight and stabilise their blood sugars (e.g. prediabetes). |
Prioritises nutrient density and satiety while keeping insulin load low. |
|
blood sugar |
Someone looking to stabilise their blood sugars (e.g. type 1 or type 2 diabetes). |
Prioritises foods with a lower insulin load while also keeping an eye on nutrient density. |
|
therapeutic ketogenic |
Someone looking to achieve ketosis as an adjunct therapy for chronic conditions like epilepsy, dementia, Alzheimer’s, Parkinson’s etc. |
Primary focus on high fat low insulinogenic foods with a small focus on micronutrient density. |
|
bulking / athlete / growth |
Someone looking to gain weight. |
Increased energy density and lower satiety while keeping an eye on nutrient density. |
|
maintenance |
Someone wanting to maintain their weight while keeping an eye on nutrient density. |
Lower satiety foods while still focusing on nutrient density. |
How it works
The food lists are ranked using a multi-criteria analysis using four parameters:
- Satiety (using macros and energy density only)
- Nutrient density (micronutrients only)
- Insulin load (to help stabilise blood sugars).
Leveling up
When it comes to increasing nutrient density, one thing we have noticed is that some people experience a small ‘yuk factor’. This is natural and healthy. It’s smart for your body to be skeptical of new foods and tastes and progress cautiously.
After a little while, your body will learn to associate beneficial nutrients with those new foods and tastes and you will get more adventurous trying other foods.
People can also find it difficult when they’re confronted with a long list of foods that they have never heard of and may not initially like the taste of, or may not be able to obtain them in their local grocery store.
So we create lists that allow newbie Optimisers can ‘dip their toe in the water’ with the most popular foods before diving in the deep end.
We have identified the foods that are most popular amongst the 8,000 Optimisers who have uploaded 25,000 days of their data to the Nutrient Optimiser.