Fat-Focused Diet May Help Boost Testosterone

Over the last generation, researchers have contributed considerable insights into what we should eat and why. Much old dogma falls by the wayside as we learn more about how the human body works and interacts with what we eat.

Unlike the eighties and nineties, low-fat diets are no longer in vogue. Furthermore, we've become far more aware of the negative impacts of processed sugars and carbohydrates.

While we should use consideration when choosing the fats that we include in our diet, it's become clear that added sugars and simple carbs are the real enemies when it comes to health and hormone balance. It's even believed that the villainization of fat may contribute to lower Testosterone Levels.

Researchers from the Universities of Worchester and Coventry teamed up to analyze recent studies to determine how dietary fat impacts Testosterone Levels. Kexin Wu focused on statistical analysis while clinical nutritionist Joseph Whittaker interpreted the data.

Based on this analysis, they believe that diets low in fat reduce Testosterone in males. This clinical survey appeared in a recent edition of the Journal of Steroid Biochemistry and Molecular Biology.

Effects of High-Fat vs. Low-Fat

All of the studies explored the effects of fat on the diet of 206 male participants, all of whom had Testosterone Levels in the normal range. Some men were initially put on a low-fat regimen, while others were first placed on a high-fat diet. The high-fat diet was usually 40% fat, while the Low-Fat Diet was around 20% fat.

After two to ten weeks (depending on the study), the participants were switched to the opposite diet. In both cases, a Low-Fat diet suppresses testosterone, leading to a 10-15% drop in Serum Testosterone.

Whittaker is confident in the results but believes more targeted research is necessary to strengthen general health recommendations. On the other hand, it does lead him to suggest that men with borderline or moderate Low-T should consider experimenting with healthy fats to boost Testosterone (with a doctor's approval).

He believes it's possible to boost Testosterone Levels by around 60 ng/dL by adjusting fat intake. More severe Testosterone Deficiency will require additional lifestyle changes or medical intervention to rectify.

Better Health and More Fat with the Mediterranean Diet

The Mediterranean Diet can provide actual and proven results for people interested in living healthier and boosting Testosterone. This diet involves increased polyunsaturated and monounsaturated fat while limiting unsaturated fat and avoiding trans fats.

In the United States, current recommendations suggest that 20-35% of calories come from fat. This study and others suggest aiming for the high end of this recommendation, if not going a bit beyond.

Research shows that a diet loaded with healthy fats, whole grains, veggies, and fruits can boost Testosterone, improve heart health, and reduce the risk of cardiovascular disease. Saturated fats also appear to increase Testosterone, but they also contribute to an unhealthy increase in cholesterol.

Olive oil should be preferred over butter because olive oil is superior at increasing Testosterone and helping the heart. Other great options for good fats include eggs, fatty fish, nuts, avocados, poultry, and dark chocolate.

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