READY, SET, SLIM!
Modern diets loaded with refined fructose are driving a silent epidemic of elevated uric acid. And that extra acid has been discovered to be fueling metabolic mayhem, causing systemic inflammation, diabetes, high blood pressure and fat storage.
To the rescue: the three-week LUV (Lower Uric Values) Diet created by David Perlmutter, M.D., author of Drop Acid. It’s helping women lose serious weight by reducing acid levels so the body stops making and storing extra fat. He says, “This plan is a powerful new tool for people who have tried everything to lose weight and are still struggling.”
If you eat refined fructose (also known as high-fructose corn syrup, found in most packaged foods), or are battling stubborn pounds or symptoms of metabolic syndrome like high blood pressure or blood sugar, you can benefit from lowering your acid levels.
To figure out your baseline, you can ask your doctor for a routine blood test to screen for uric acid. Another option Dr. Perlmutter recommends: the UASure.com at-home test kit ($60). It works like a finger-prick monitor used for blood sugar. Test each morning before eating and aim for a reading of 5.5 mg/dL or lower. He says, “It’s such a powerful tool to recognize progress in just a few days.”
To get started on the acid-reducing, fat-melting plan, follow these steps:
Cut out acid-forming foods. “Uric acid comes from only three sources: refined fructose, alcohol and meat,” says Dr. Perlmutter. On the plan, you’ll avoid them and opt for mostly plant-based meals and snacks containing fruit like apples, citrus and kiwi; cruciferous veggies like broccoli; beans and legumes; eggs; nuts and seeds; small amounts of dairy; and extra-virgin olive oil. You can also enjoy 4 to 6 oz. of meat and fish twice a week. In addition to three satisfying meals a day, you’ll enjoy snacks like smoothies with flash-frozen tart cherries and Greek yogurt topped with berries, plus coffee and green tea.
Be sure to avoid refined carbs, refined fructose and artificial sweeteners. And since uric acid triggers inflammation, highly processed vegetable oils and gluten, which inflame the system, are also off the menu.
Focus on sleep. Sleep deprivation has been linked to increased uric acid. So strive for 7 hours of sleep a night, which can be easier said than done for menopausal women. “Aim for progress, not perfection” says Dr. Perlmutter. “Don’t dismiss the value of sleep. It’s free medicine!”
Add in movement. Aim for 20 minutes of aerobic activity, like brisk walking, per day. Bonus: If you can get out and enjoy nature, it helps improve sleep and blood-glucose levels, two factors proven to lower uric acid.
Consider supplements. “Quercetin and luteolin are home runs because they function exactly like the gout drug Allopurinol to lower uric acid,” says Dr. Perlmutter. He advises taking 500 mg. of quercetin and 100 mg. of luteolin daily.
Try time-restricted eating. Dr. Perlmutter recommends eating during a 10-hour window each day with a 14-hour fasting window to help heal your body. To build up to that, try skipping breakfast every other day.
Research shows fasting not only helps lower uric acid levels, it also helps maintain healthy levels in the future.
Keep slimming to your happy
weight! The results you’re seeing and feeling by day 21 will motivate you to continue making choices that keep uric acid in check. Dr. Perlmutter shares, “I have adjusted my own habits to maintain my uric acid level within a healthful range. It’s not that difficult, and it will be incredibly beneficial to your vibrancy and longevity.”
To learn more and find additional recipes, check out Dr. Perlmutter’s new book Drop Acid ($26, Amazon.com)