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How to Do Keto with Gout: Top 3 Methods
Gout is a form of arthritis that affects millions of people in the U.S. It is caused by a buildup of uric acid in the body, which forms crystals in the joints and causes inflammation and pain. If you have gout, you may be wondering if the popular ketogenic diet is safe for you to try. Here’s some information on how to do keto with gout, including the top 3 methods for success.
Method 1: Understand the Relationship Between Gout and Keto
Before you begin a ketogenic diet, it’s important to understand how it may affect your gout. The keto diet is a high-fat, low-carbohydrate diet that encourages the body to burn fat for fuel instead of glucose. This can lead to weight loss and improved metabolism, which may reduce the risk of gout attacks. However, some foods that are high in fat, such as red meat, bacon, and cheese, are also high in purines, which can trigger gout flare-ups.
To balance the benefits and risks of a ketogenic diet for gout, it’s a good idea to consult with your healthcare provider and a registered dietitian who is familiar with gout and keto. They can help you create a personalized meal plan that minimizes purine-rich foods while still providing enough fat and protein to sustain ketosis.
Method 2: Emphasize Low-Purine Foods on Keto
One way to reduce the risk of gout flare-ups while still doing keto is to focus on foods that are low in purines. These include:
– Vegetables: leafy greens, cruciferous vegetables, mushrooms, peppers, cucumbers, tomatoes, zucchini, and more
– Fruits: berries, citrus fruits, melons, kiwi, and more
– Nuts and seeds: almonds, chia seeds, flax seeds, hemp seeds, macadamia nuts, and more
– Healthy fats: olive oil, avocado, coconut oil, butter, and more
– Protein sources: fish, shellfish, poultry, eggs, tofu, and more (in moderation)
These foods can form the basis of a healthy ketogenic diet that minimizes the risk of gout attacks. You may also want to supplement with tart cherry extract, which has been shown to reduce uric acid levels and inflammation in gout patients.
Method 3: Monitor Your Ketone Levels and Gout Symptoms
Another key to success with keto and gout is to monitor your ketone levels and gout symptoms regularly. You can use a blood ketone meter to measure your ketone levels and adjust your diet as needed to maintain ketosis without triggering gout attacks. You may also want to keep a diary of your gout symptoms and triggers, so you can identify patterns and adjust your diet accordingly.
If you experience a gout flare-up while on keto, it’s important to stay hydrated, rest the affected joint(s), and take any prescribed medications as directed by your healthcare provider. You may also need to adjust your ketogenic diet temporarily to minimize purine-rich foods and allow your body to recover.
In conclusion, if you have gout and want to try the ketogenic diet, the key is to work with your healthcare provider and a registered dietitian to create a personalized meal plan that minimizes purine-rich foods while still providing enough fat and protein to sustain ketosis. Emphasizing low-purine foods, monitoring your ketone levels and gout symptoms, and being flexible with your diet can all help you succeed with keto and gout. With patience and persistence, you can enjoy the many health benefits of keto while managing your gout effectively.