Okay so here is the results of many many hours of research and planning. I was able to access all my blood work results going back to 2014 and look at the patterns of results.
Then I created a plan based on the intensity / severity of what is currently happening and what to make a priority…
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GOUT
MEDS: Allopurinol (prescription) / Tart Cherry (ordered)
DIETARY CHANGES: Red Meat x1, Seafood x1 once week only, limit Yeast Extract
https://www.verywellhealth.com/foods-to-avoid-with-gout-5093103



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INSULIN RESISTANCE
MEDS: EGCG, Ginger, Tumeric, Insulin Support Multivitamin (ordered)
https://www.healthline.com/nutrition/egcg-epigallocatechin-gallate
DIETARY CHANGES: Lower Carb (30%, not Keto at 5%) Mediterranean Diet / Whole Foods way of eating.
https://www.healthline.com/nutrition/improve-insulin-sensitivity
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan




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CALORIES = Goal Weight x 11 = 1650
In ITB = this equals to lose 1lb/wk under Calorie Command
MACROS *
Protein = Goal Weight x 0.7-1.0 = 105-150
(In ITB – 30% = 123g)
Carbs = 30%
Fat = 40%

Most fruit/vegetables okay but to lower potassium levels these foods are limited to 2x week/ea:
Tomatoes
Spinach/Chard/Kale
Avocado
Bananas
Mushrooms
Potatoes
Artichoke
Soybeans/Edamame
Milk

The Gout plan limits fish/seafood greatly which is the cornerstone of eating on the Mediterranean plan so I will have to compromise and split the difference.
Still have to observe my regular histamine restrictions obviously…
ποΈ WHAT’S THE DEAL WITH MACROS?
Macros can be complicated to figure out and track, and a person’s needs are individually calculated based on their calorie needs, exercise level and weight loss goals. There isn’t 1 absolute correct answer, though the American Medical Association recommends the following to start:
Carbs: 45β65% of total calories
Fats: 20β35% of total calories
Proteins: 10β35% of total calories
The best place to begin is getting a better understanding of how it all works. Here are some great articles to get you started.
https://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition
https://www.healthline.com/nutrition/how-to-count-macros
https://www.womenshealthmag.com/uk/food/weight-loss/a703806/introducing-the-macro-diet-fats-carbs-protein-levels
https://www.prevention.com/weight-loss/diets/a19804935/macros-diet