Get gout out
Sprains that seem harmless might actually be signs of an excess of uric acid in the body.health and fitness Updated: Apr 08, 2010 20:29 IST
Q.I am 23 years old, weigh 91 kg, and my height is 5’ 8’’. I walk for 45 minutes on the treadmill in the morning and an hour outdoors in the evening. In November, I suffered an ankle sprain and my doctor later told me it was gout. I took precautions in my diet and the reports are now under control but the problem persists. Please suggest a diet that will help me lose weight and cure the gout.Amar Agarwal
A.Gout is one of the most painful types of arthritis. It results from the deposit of needle-like uric acid crystals in the connective tissue, joint space between two bones, or both. Uric acid is the end product of the breakdown of purines. Purines are naturally found in the body and are found in many foods. Excess uric acid in the body causes the formation of uric acid crystals.
Causes of excess uric acid:
Increased production of uric acid.
Under-elimination of uric acid by the kidneys.
Increased intake of foods high in purines and proteins.
Possible ways to avoid gout:
Avoid alcohol or drink in moderation.
Drink plenty of water and fluids.
Maintain an ideal body weight.
Have foods that are:
High in complex carbohydrates (fibre-rich whole grains, fruits, and vegetables).
Low in protein (15 per cent of calories and sources should be soy, lean meats, or poultry).
No more than 30 per cent of calories in fat (with only 10 per cent of animal fats).
Q.I am 18 years old, weigh 125 kg and my height is 5’ 9’’. Since I’m obese, I do not go out much and can’t wear clothes I like. I cannot control my intake over non-veg food, and have little outdoor activity. Please suggest a simple diet as I really wish to lose weight. Abhishek Shenoy
You can follow this diet.
Early Morning: One glass of lukewarm water.
Breakfast: One glass of skimmed milk (avoid sugar, use low fat milk) + 1 bowl of oats porridge/ ragi porridge/ 2-3 egg white omelettes with a slice of whole wheat bread (avoid egg yolk).
Mid morning: One seasonal fruit (avoid bananas, chickoo, custard apple and mango).
Lunch: Start with a glass of water + salad + 3 dry chapatis + 1 cup of brown rice + 1 ½ bowl of dal/ 1 cup of sprouted usal + 1 cup of vegetables + 1 cup of curd (skimmed milk).
Evening snacks: One cup of green tea + snacks including roasted channa/ dry bhel/ 2-3 pieces of steamed dhokla.
Mid evening: Any seasonal fruit.
Dinner: 1 bowl of homemade vegetable soup + salad + 2 jowar chapatis/ bajra bhakris (avoid rice) + 1 ½ bowl of dal/ deskinned chicken (either grilled/ roasted/ steamed)/ 2 pieces of fish + 1 cup of vegetables.
QI am 37 years old, 5’ 5’’ tall and weigh 115 kg. I joined a gym recently, before which I weighed 117 kg. On Mondays, Wednesdays and Fridays, I do floor exercise and weights, and on the remaining days I do cardio (cycle for 30 minutes, treadmill for 15 minutes and leg kicking. This is how my diet looks: 6.30 am: Half an apple; 9.30 am: An orange or tea without sugar and Marie lite biscuits; 1 pm: Chapatis with vegetable; 4.45 pm: Tea and biscuits; 7.30 pm: A fruit; 9 pm: A 2 km walk (optional); 9.45 pm: Dinner (the same as lunch). Despite this I feel hungry in the morning and evening. Please suggest a diet.
Your weight should be approximately 65-67 kg. You must reduce 40-45 kg of body fat. Your diet is missing proteins. You can follow this:
Early morning: One glass of warm water + lemon juice.
Before workouts: Any fruit.
Breakfast: Oats with skimmed milk or 2 egg whites with toasted whole wheat bread.
Mid-morning: One glass of thin buttermilk + one cucumber.
Lunch: Salad + 2 chapatis + 1 bowl of dal/ rajma or 1 cup of channa + 1 bowl of vegetables + 1 cup of curd (made with skimmed milk).
4 pm: One cup of green tea + 2-3. cream crackers/ roasted khakras.
7 pm: 1 bowl mixed vegetable soup.
Dinner: 1 roti (made with ragi/ wheat/ soya) + 2 pieces of grilled/ steamed fish + 1 cup of vegetables + raita
Bedtime: An orange/ sweet lime.