Natural Way to Increase Testosterone
Low testosterone levels can lead to a number of undesirable effects in men, including decreased muscle mass, decreased sexual function, and increased risk of heart disease and diabetes. Because of this, many men are looking for ways to increase testosterone levels naturally. One such way is to eat a proper diet.
In this post, we will look at a diet that will help men increase their testosterone levels and improve their health. We will discuss the foods in this diet, as well as the different nutritional strategies that will help you achieve the results you want. If you are a man and want to increase your testosterone levels naturally, keep reading this post!
Study Results How to Increase Testosterone with Diet
Data for this article come from a study published in The Journal of Steroid Biochemistry and Molecular Biology. This study is based on an analysis of 6 different studies conducted on men in different years. These studies examined the effect of diet on total testosterone levels in men. Specifically, the effects of dietary fat content and the changes that occurred in testosterone levels were examined.
In all of the studies, participants were divided into two groups: one group received a high-fat diet and the other group received a low-fat diet. The results of the meta-analysis showed that participants who consumed a higher-fat diet had 10-16% higher levels of total testosterone than those who consumed a low-fat diet. This is a significant difference and indicates that changes in diet can have a significant effect on testosterone levels.
However, it is worth noting that not all types of fats have the same effect on testosterone levels. For example, polyunsaturated fats such as omega-3 and omega-6 do not have the same effect on testosterone levels as saturated fats. Also, keep in mind that testosterone levels can depend on many factors, including age, physical activity, genetics and the presence of disease.
Despite this, the results of this meta-analysis confirm that a properly chosen diet can be an effective tool for increasing testosterone levels in men. However, it is worth paying attention to the quality of fats eaten and combining a good diet with physical activity and a healthy lifestyle in general.
How Was the Study Conducted?
The study to find the relationship between fat intake and testosterone levels in men was conducted over several weeks and included participants from several countries. A total of 6 studies were conducted with 6 to 46 participants, who were men between the ages of 35 and 53. The bulk of the participants were from North America, Great Britain, and Scandinavian countries, although there was also one group from South Africa.
Each group of participants was offered a high-fat diet, containing more than 40% fat in the diet, for 2 to 10 weeks. After this period, participants were asked to switch to a low-fat diet containing less than 20% fat in the diet.
The study showed that in the groups with the lowest fat intake (about 7%), including the two vegetarian groups, there was a significant dip in overall testosterone levels. In addition, when free testosterone and dihydrotestosterone in the daily urine were measured, the values decreased in parallel in the groups on the low-fat diet. However, levels of luteinizing hormone and sex hormone-binding globulin remained unchanged.
The researchers concluded that components of a Mediterranean diet such as olive oil or other vegetable oils, nuts and fish, and small amounts of red meat and poultry made more sense to increase fat intake in the diet. It should be noted, however, that it is recommended not to exceed 70 grams of red meat per day in cooked form to avoid possible cancer risks.
Conclusion
In conclusion, studies have shown that testosterone levels are directly related to fat intake in the diet. It is recommended that 35-40% of calories in the daily diet come from fats, but these should be healthy fats such as vegetable oils, nuts and fish. However, it is important to remember that fat consumption should not be accompanied by a high intake of carbohydrates, especially refined carbohydrates.
If you want to increase your testosterone levels, do not forget about moderate consumption of red meat and poultry. An appropriate diet will help to keep you healthy and improve your testosterone levels.