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Here's how you can naturally boost testosterone while dieting to low levels of body fat!
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Here are the first three tips 🙂
Thou Shalt Not Avoid Dietary Fats
This is commandment number one because it falls under a mistake that many men make when trying to cut body fat: avoiding fat. Maybe it has something to do with ingesting “fat” while losing “fat” but you should not avoid fats in your diet.
Testosterone is a lipid-based hormone. It NEEDS fat to be produced in the first place. (1)
In this study, 30 men were asked to switch from their regular diets to a low-fat diet. The results showed a significant drop in testosterone levels when the diet changed.
There are good fats and bad fats for testosterone production– keep that in mind. Stay away from polyunsaturated fats and trans fats and move towards monounsaturated fats and saturated fats.
Good foods to eat are avocados, nuts, and fatty fish. (2) You should get about 30% of your daily calories from good fats as a part of this commandment.
Thou Shalt Not Avoid Cholesterol
Many men also believe they need to avoid foods high in cholesterol in order to lose weight. The truth is, the Leydig cells need cholesterol to produce the testosterone you need. (3)
Interestingly enough, the final process of testosterone production is when the Leydig cells convert cholesterol into free testosterone.
There is a type of “good” cholesterol called HDL cholesterol. You can get this type of good cholesterol by eating foods like beans, shellfish, avocados, garlic, oats, and even red wine. (4)
Thou Shalt Eat Carbohydrates
Low-carb diets seem like the popular thing nowadays. Maybe that’s because these commandments hadn’t been revealed yet. While cutting carbs is a way to cutting fat, for men it seems that you need carbohydrates to maintain those testosterone levels whilst dieting.
In this study, testosterone levels were tested in 7 men in both a high-carbohydrate diet and a high-protein diet. Results showed that men on the high-carb diet actually had higher testosterone and lower cortisol than the men on the high-protein diet.
This is because GnRH, a precursor in testosterone production, is produced based on the amount of glucose in the body. A main source of glucose is carbohydrates, so less carbs means less glucose which means less testosterone production in the end. (1)
Some foods that are healthy sources of carbs are sweet potatoes, legumes, milk, fruits, plain popcorn, potations and whole grains. (5)