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Gout is a form of arthritis caused by a buildup of uric acid crystals in joints, which can lead to pain, stiffness, swelling, and inflammation. While gout can affect anyone, it’s more common in men over 40 who are overweight, drink alcohol, and eat a diet high in purines, such as red meat, organ meats, shellfish, and beer. One way to reduce uric acid levels and prevent gout attacks is to follow a ketogenic diet.

The Science Behind Ketogenic Diet and Uric Acid Levels

When you eat a high-carbohydrate diet, your body produces insulin to metabolize glucose, a type of sugar. Insulin also promotes the reabsorption of uric acid by the kidneys, making it harder for the body to excrete excess uric acid through urine. In contrast, when you eat a low-carbohydrate, high-fat diet, such as the ketogenic diet, your body produces ketones to burn fat for energy instead of glucose. Ketones also increase urinary output and decrease insulin secretion, which can help lower uric acid levels and promote weight loss, a key factor in reducing gout risk.

How to Follow a Keto Diet for Gout

If you’re interested in trying a keto diet for gout, you should consult your doctor first, especially if you have any medical conditions or take any medications. Your doctor can help you determine if a keto diet is safe and suitable for you, and monitor your health as you make dietary changes.

Assuming that a keto diet is appropriate for you, here are some tips to get started:

• Choose high-quality, nutrient-dense foods: Focus on whole, unprocessed, low-carbohydrate foods that are rich in fiber, vitamins, minerals, and antioxidants, such as leafy greens, cruciferous vegetables, berries, nuts, seeds, avocados, olive oil, fatty fish, eggs, cheese, and meat from grass-fed, pasture-raised, or wild-caught sources. Avoid or limit refined grains, starches, sugars, vegetable oils, and processed foods that may trigger inflammation and worsen gout symptoms.
• Calculate your macro goals: Macro refers to macronutrients, which are protein, fat, and carbohydrate. To achieve ketosis, you need to consume fewer than 50 grams of net carbohydrates per day, while getting enough protein to maintain muscle mass and enough fat to fuel ketosis. You can use an online calculator or an app to track your macros and adjust your intake based on your progress and preferences.
• Test your ketone levels: You can use a blood, breath, or urine meter to measure your ketone levels and see if you’re in ketosis, which usually takes several days to a week to achieve. Some people may need to eat less protein or more fat to stay in ketosis, while others may need to cycle in and out of ketosis to avoid adverse effects on cholesterol, liver, or gut health.

Conclusion

While following a keto diet may help reduce uric acid levels and prevent gout attacks, it’s not a magic bullet or a one-size-fits-all solution. You still need to address other risk factors, such as stress, sleep, exercise, and hydration, and collaborate with your doctor on a personalized plan that suits your goals and needs. Moreover, if you already have gout, you should talk to your doctor about medication options that can lower uric acid levels and relieve pain during an acute attack. Keto diet can be safe, but you need to do it the right way.

Did you find this post helpful? Are you considering a keto diet for gout? Share your thoughts and questions in the comments below!

Note: We are sharing information and opinions, but we’re not experts on the topic. Please do your own research and seek professional advice before making any drastic changes to your diet or lifestyle.

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