The results of the challenge demonstrate the positive benefits of quantitatively optimising nutrient density and satiety and benefits of the Nutrient Optimiser to create sustainable improvements in diet quality, body composition and metabolic health.
The key findings were:
- Participants significantly improved their diet quality over the first two weeks which led to a reduction in body fat and blood glucose levels.
- The average weight loss was 5.1% during the six weeks.
- People who identified as insulin resistant lost weight at the same rate as the rest of the participants.
- Users who paid to be part of the prize pool lost twice as much weight as those who didn’t.
What is Nutrient Optimiser?
Nutrient Optimiser is an automated nutrition program that considers biometric data, goals and current food intake to provide personalised recommendations to optimise a user’s nutrition and lifestyle habits to improve metabolic health markers including body fat, weight, blood glucose and energy levels.
The Nutrient Optimiser includes a range of tools that enable users to progressively improve their diet to align with personal goals, including:
- weight loss,
- blood sugar,
- lean bulking,
- nutritional ketosis,
- nutrient-dense maintenance, and
- endurance athlete/bulking.
Participants were given the opportunity to enter a free challenge between 2 January and 10 February 2019, with a particular focus on weight loss and blood sugar management.
Participants aiming to lose weight were provided with a meal plan optimised for nutrient density and satiety. Participants whose primary goal was to reduce blood sugar used a lower insulin load meal plan.
Participants were educated and encouraged to make use of the various tools embedded within the Nutrient Optimiser to incrementally improve their current diet by adding in new foods and recipes.
While the Nutrient Optimiser onboarding process provided an indication of calorie requirements, the primary focus was on food quality. A range of foods and meals were rotated to ensure that participants obtained adequate levels of all essential micronutrients.
However, in line with the intended design of the high satiety meal plan, calorie intake decreased as a consequence of the food choices rather than actively restricting calories.
A common response from participants was that they were “too full” on their assigned meal plan to meet maximum calorie target and had to drop snacks or meals allowed on the meal plan.
Users were given the opportunity to participate in a prize pool. Proceeds were shared with the winners in each of the three categories.
Weight loss progress was calculated based on the average of the first three measurements versus the final three measurements. Photographic evidence of start and finish measurements were shared in the Nutrient Optimiser Facebook Group and/or uploaded into the platform to verify data.
Huge congratulations to our winners who put in a massive effort.
|rank||weight loss||weight & glucose||blood glucose|
Magdalena dropped 18.5% of her starting body weight. Magdalena was very active in the habit tracking and currently holds the number two position on the nutrient density leaderboard (check out her full nutrition fingerprint report here).
Paul lost 9.3% of his body weight during the competition (and 10.5% between his highest and lowest weight recorded using the platform).
Paul also made fantastic progress with his blood sugars!
Weight loss achieved
The chart below shows weight loss vs time across all 103 participants, with an average of 5.1% achieved.
Of the 103 participants who recorded start and finish weights, 101 lost weight.
The average rate of weight loss was 0.76% per week during the competition.
It seems that 0.5% is a reasonable minimum rate of loss for most people. A weekly weight loss of 1.0% or more per week is possible. However, a continued loss of more than 1.0% per week may not be sustainable and may cause a rebound in appetite.
Insulin resistant vs insulin sensitive
We wanted to understand whether there was any difference in how people responded to the high satiety nutrient-dense meals based on whether they identified as insulin resistant or insulin sensitive.
Although we encourage people with elevated blood sugars to moderate their carbohydrate intake, there was minimal difference in the rate of weight loss based when they focused on the nutrient-dense high satiety foods.
Prize pool vs free
People who participated in the prize pool were less likely to drop out and lost approximately twice as much weight.
The chart below shows the change in weight for the ten people who lost the most weight, with nearly 12% of their body weight lost during the six weeks.
These results demonstrate improvements in energy and significant amounts of weight loss by focusing on helping users improve their micronutrient profile.
- On average, participants lost 5.1% of their starting body weight over the five-week at an average rate of 0.75% per week.
- People who identified as insulin resistant lost weight at the same rate as everyone else.
- People who participated in the prize pool lost twice as much weight.
We have taken the learnings from these challenges and refined our systems to develop optimised food lists, a Nutritional Optimisation Program, Nutritional Optimisation Masterclass and nutrient-dense recipes to help you achieve success as quickly and simply as possible.
Our 6 Week Nutritional Optimisation Masterclass starts 4 January 2020. If you’d like to learn how to optimise your macro and micronutrients to form some lasting habits that will help you thrive through the rest of 2020 and beyond sign up here!
Check out the following articles for more detail: