Looking for a diet for gout?
Don’t get obsessed with purines.
Other factors are important – particularly weight loss.
Gout has long been associated with weight gain, and many studies support this. I have often referred to Choi’s study of over 40 thousand men. This study looked at men without gout at the start of the period, and assessed their medical condition after 12 years. The raw data has been analyzed in many different ways and spawned several reports. One report looks at Obesity, Weight Change, Hypertension, Diuretic Use, and Risk of Gout in Men. It is a statistical analysis of gout sufferers. Though some of the statistics confirm a risk factor for gout from hypertension and diuretics, the bulk of the report focuses on weight.
The authors analyzed the incidence of gout with respect to Body Mass Index. Before we look at the results, you need to understand what Body Mass Index (BMI) means.
Body Mass Index
BMI is a simple measure of classifying groups of people as underweight, normal, overweight, obese, or morbidly obese. It is easy to calculate – weight divided by height squared.
It’s simplicity has led it to be overused. It is a mistake to interpret it as a yardstick for ideal weight. Bone structure and muscularity play a large part in determining a healthy weight, yet BMI takes no account of these or any other factors.
However, for statistical use it provides a good comparative measure. I also believe it gives a good starting point when assessing targets in diets for gout, but more of that later. Let us return to looking at the study results.
Gout And Weight Statistics
The results showed that overweight men were almost twice as likely to get gout as normal weight men. Men at the lower end of the obese scale were almost two and a half times more likely to get gout. Risks rose to an average of 3 times at the upper end of the obese scale.
Clearly, these are averages and an individual can be obese without getting gout, just as you can get gout without being overweight. The point is that statistically, the higher your BMI, the more chance you have of getting gout. Significantly, the study also reported a much reduced chance of getting gout where men had lost 10 lb since the age of 21 compared to those who had gained
30 lb or more.
These findings support an earlier, much smaller, study looking at the effects of a specific diet for gout to reduce weight. Beneficial effects of weight loss associated with moderate calorie/carbohydrate restriction, and increased proportional intake of protein and unsaturated fat on serum urate and lipoprotein levels in gout: a pilot study shows how weight loss over a 12 week period leads to improved uric acid levels and reduced gout flares.
To me, these studies represent a compelling argument for considering weight loss as a method for controlling gout. That is not to say that it is the only solution, or that it is right for everyone. In fact, for most people, it should be part of a package that manages weight with lifestyle improvements and suitable medication.
BMI Calculation
OK, it’s time for some numbers. You need to know your BMI number.
Metric
If you use the metric system it’s easy to calculate.
Imperial
For others the calculation is slightly harder
One way is to use a BMI Calculator, or use the simple tables below.
You need to know your weight in pounds. If you use stones and pounds, first look up the equivalent pounds value in the second table.
Look down the first table for the line representing your height. Read across the line to determine your BMI category. If you are above normal weight this is an indication that losing weight may help your gout. The more overweight you are, the more likely you are to benefit from losing weight.
| Height | Normal | Over- weight | Obese | Morbidly Obese | ||
|---|---|---|---|---|---|---|
| Inches | Feet | Inches | ||||
| 58 | 4 | 10 | 91-118 | 119-142 | 143-191 | Over 191 |
| 59 | 11 | 94-123 | 124-147 | 148-198 | Over 198 | |
| 60 | 5 | 97-127 | 128-152 | 153-204 | Over 204 | |
| 61 | 1 | 100-131 | 132-157 | 158-211 | Over 211 | |
| 62 | 2 | 104-135 | 136-163 | 164-218 | Over 218 | |
| 63 | 3 | 107-140 | 141-168 | 169-225 | Over 225 | |
| 64 | 4 | 110-144 | 145-173 | 174-232 | Over 232 | |
| 65 | 5 | 114-149 | 150-179 | 180-240 | Over 240 | |
| 66 | 6 | 118-154 | 155-185 | 186-247 | Over 247 | |
| 67 | 7 | 121-158 | 159-190 | 191-255 | Over 255 | |
| 68 | 8 | 125-163 | 164-196 | 197-262 | Over 262 | |
| 69 | 9 | 128-168 | 169-202 | 203-270 | Over 270 | |
| 70 | 10 | 132-173 | 174-208 | 209-278 | Over 278 | |
| 71 | 11 | 136-178 | 179-214 | 215-286 | Over 286 | |
| 72 | 6 | 140-183 | 184-220 | 221-294 | Over 294 | |
| 73 | 1 | 144-188 | 189-226 | 227-302 | Over 302 | |
| 74 | 2 | 148-193 | 194-232 | 233-311 | Over 311 | |
| 75 | 3 | 152-199 | 200-239 | 240-319 | Over 319 | |
| 76 | 4 | 156-204 | 205-245 | 246-328 | Over 328 | |
Stones / Pounds Table
| Stones | Lbs | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 6 | 84 | 85 | 86 | 87 | 88 | 89 | 90 | 91 | 92 | 93 | 94 | 95 | 96 | 97 |
| 7 | 98 | 99 | 100 | 101 | 102 | 103 | 104 | 105 | 106 | 107 | 108 | 109 | 110 | 111 |
| 8 | 112 | 113 | 114 | 115 | 116 | 117 | 118 | 119 | 120 | 121 | 122 | 123 | 124 | 125 |
| 9 | 126 | 127 | 128 | 129 | 130 | 131 | 132 | 133 | 134 | 135 | 136 | 137 | 138 | 159 |
| 10 | 140 | 141 | 142 | 143 | 144 | 145 | 146 | 147 | 148 | 149 | 150 | 151 | 152 | 153 |
| 11 | 154 | 155 | 156 | 157 | 158 | 159 | 160 | 161 | 162 | 163 | 164 | 165 | 166 | 167 |
| 12 | 168 | 169 | 170 | 171 | 172 | 173 | 174 | 175 | 176 | 177 | 178 | 179 | 180 | 181 |
| 13 | 182 | 183 | 184 | 185 | 186 | 187 | 188 | 189 | 190 | 191 | 192 | 193 | 194 | 195 |
| 14 | 196 | 197 | 198 | 199 | 200 | 201 | 202 | 203 | 204 | 205 | 206 | 207 | 208 | 209 |
| 15 | 210 | 211 | 212 | 213 | 214 | 215 | 216 | 217 | 218 | 219 | 220 | 221 | 222 | 223 |
| 16 | 224 | 225 | 226 | 227 | 228 | 229 | 230 | 231 | 232 | 233 | 234 | 235 | 236 | 237 |
| 17 | 238 | 239 | 240 | 241 | 242 | 243 | 244 | 245 | 246 | 247 | 248 | 249 | 250 | 251 |
| 18 | 252 | 253 | 254 | 255 | 256 | 257 | 258 | 259 | 260 | 261 | 262 | 263 | 264 | 265 |
| 19 | 266 | 267 | 268 | 269 | 270 | 271 | 272 | 273 | 274 | 275 | 276 | 277 | 278 | 279 |
| 20 | 280 | 281 | 282 | 283 | 284 | 285 | 286 | 287 | 288 | 289 | 290 | 291 | 292 | 293 |
Using BMI In A Diet For Gout
Please note that the BMI table only gives indications. If you are particularly athletic, your “normal” weight will be higher. If your mobility is severely restricted, your “normal” weight will be lower. The table gives a ball park category that gives you an idea of how losing weight might help you. It does not mean you need to lose X pounds.
Do not get bogged down in absolute numbers. If you think you will benefit from losing weight, then my Gout Food To Avoid guidelines will help you. Do not dwell on target weights – we will simply focus on losing a pound or two a week.
I am 44. my hight is 5.11″ weight 75 kg. I am suffering from uric acid from 2000. Would you please help me to take necessary action in this regard. Thaking you very much.
BMI makes no distinction between muscle body weight and fat body weight, and therefor can be flawed in many cases. Also, according to this this study people with BMI of over 25 actually live longer…
Nobody is saying (at least not here, I hope) that BMI provides the definitive answer on optimum weight. It is certainly a very “rough guide”. But it is a simple, easy to calculate method for helping most people assess if they need to lose weight.
More importantly, we are not dealing with general population here, but gout sufferers. Gout Virgins can afford to risk a little extra body mass, but us gouties need to be more careful.
The statistical study that I quote gives a clear indication of a link between increasing BMI and increasing risk for gout. I’m never completely convinced by statistics, but the second study that I mention confirms this specific link that lowering BMI does lower uric acid. Unfortunately most of the subjects did not achieve a large enough reduction, and it is unclear if this can be achieved by continuing the dietary controls beyond 12 weeks.
My advise is to take allopurinol as well as embarking on weight loss. The allopurinol will protect you against excess uric acid whilst you lose weight. Once you have lost weight, your regular uric acid tests (a necessary, though often overlooked part of allopurinol therapy) will tell you when it is safe to relax the allopurinol dose.
Smaller plates and drinking a glass of water are good ways to cut down on the calories. Nobody has proved the benefits of appetite suppressant supplements to me. Eating less really comes down to willpower.
BMI is usually for the not muscular people because muscles will make you heavier. I have a similar BMI chart on my site too.
BMI is absolutely relevant for gout sufferers – it is muscle mass that provides the richest source of purines just waiting to be turned to uric acid.
That is why GoutPal.com is referred to on hundreds of body building sites.
Ya I Agree . The BMI is relevant for gout sufferers. It gives us the rough idea of weight corresponding to height so that one can come up with some precautions. I have seen an e-book Fat Burning Furnace which provides a similar BMI chart and steps to be followed based on different levels. It might be useful.
40 bucks – Money Buring Furnace more like.
Any gout sufferers who want tips and proper support to lose weight only need to join in here to get help on their diet for gout. If you have a specific question about how specific food items affect your gout treatment (or any other aspect of gout diet) ask in the gout diet forum – it’s free.
That was a nice diet for gout and weight loss report. I have cut out purines, but now I realize I need to control my weight. I will study the information in your gout diet pages Thanks, hc gouty.