Welcome to this foods that boost testosterone production article, as I’m sure you can tell from the title, today we are going to talk about ketogenic diets. We are going to explore what a ketogenic diet is, the types of food you can eat on a keto diet and the benefits of a ketogenic diet in regard to increasing testosterone production.
What Is A Ketogenic Diet?
The ketogenic diet focuses on high-fat, low carbs & getting adequate protein levels. This type of diet forces the body to burn fats rather than carbohydrates as the primary source of energy. This happens when there is so little carbohydrate in the diet, that your liver then converts fat into fatty acids & ketone bodies. The ketone bodies are then used to replace glucose as an energy source. This elevated level of ketone bodies in the blood is a state known as ketosis.
So in short a ketogenic diet, is a style of eating that gets your body in to a stage of ketosis, there are several versions of this diet available, in the sense that there are several guides and books available. Some differ slightly in terms of the ratio of fats, to carbs and protein but most only differ in terms of what recipes they recommend. I will be publishing an article shortly, providing a review of my recommended Keto diets; but for now check out my two of my top products.
28 Day Keto Challenge – Look past the slightly over the top sales pitch, this provides you with some great recipes and resources for successfully carrying out and sticking to the keto diet.
The Types Of Food You Can Eat On a Keto Diet
I feel like we have to an extent covered this above but the types of foods you will typically see in keto recipes are as follows:
- Cruciferous Vegetables (Broccoli, cauliflower, cabbage etc.)
- Coconut Oil
- Avocado Oil
- Olive Oil
- Greek Yogurt
You will hopefully recognize most of these as being included in my foods that boost testosterone production – The big list article. The fact these foods already increase testosterone production due to their nutrition profile, is part the reason why the keto diet is so effective for increasing T; and we will be covering the other reasons it helps increase T in further detail later in the article.
Benefits Of A Keto Diet
- Increased weight loss & greater long term weight loss
- Increased muscle mass gains
- Steady supply of Energy throughout the day
- Eliminates Sugar Spikes & Crashes
- Mood stabilizer for people with type 2 Bipolar disorder
- Can reduce effects/ cure type 2 diabetes
- Help reduce the effects of epilepsy
The same as with anything in life, while there are plenty of positives to a keto diet, there are some potential negatives as well. These are as follows:
- Developing the “keto Flu” in the first few days (can include fatigue, vomiting, lethargy)
- You can potentially go hypoglycemic (too little blood sugar)
- Irregular bowel movements til your body adapts
- A risk of causing hypoglycemia (having too little blood sugar & health issues associated with this)
You will notice that the majority of the health issues will pass with time and can come from not doing the keto diet correctly/ safely, we will come on to this as to how you can make sure you follow it properly and the best resources out there to follow. The other thing to note is if you suffer from diabetes or heart disease I advise you consult your GP on top of making sure you use the best resources to make sure you do the keto diet correctly.
Why The keto Diet Increases Testosterone Production
The Keto diet increases testosterone for a number of reasons, some are down to the foods included in the diet itself and others are down to the benefits the keto diet brings you. So first of all lets take a look at the foods in the diet itself and how they help increase T and then we will take a look at the benefits the keto diet brings and how that can boost testosterone production.
Why The Foods In The Keto Diet Help Boost Testosterone Production
High In Saturated Fat, Monounsaturated Fat & Cholesterol
The majority of the foods you will eat as part of the keto diet are high in saturated fats, monounsaturated fats and healthy HDL cholesterol, these aid with testosterone production and you will be getting these in abundance!
Foods High In Minerals
Again the majority of the foods on the keto diet provide you with a great supply of minerals required for testosterone production like Zinc, magnesium, selenium & boron.
Minimal Grains & Refined Grains
Grains as a whole aren’t great for your testosterone production for a few different reasons. One is they often contain phytoestrogens (plant based estrogen), they are also often high in sugars which lowers testosterone production and they are often high in Omega 6 which causes inflammation, which further lowers testosterone production.
So hopefully it is quite clear based on the above why having minimal grains in your diet will help boost testosterone production and is another tick in the box for the keto diet!
As we’ve touched above, this foods that lower testosterone article and & we will be covering more in greater in future articles, high amounts of sugar in your diet lead to the release of insulin and insulin actually leads to reduced testosterone production, so again with the keto diet forcing you down the path of using fat for energy and maintaining low sugar intake leads to increased testosterone production.
How The Benefits The Keto Diet Brings Helps Increase Testosterone Production
Increased weight loss & greater long term weight loss
Having lower/ your body fat being within the healthy range leads to an increase in testosterone production. If you are currently overweight, the more your body weight drops the more you will see your T soars, which in turn will help you burn even more fat, which is part the reason that a Keto diet is so effective for fat loss. If your body fat becomes too low your T production can also slow down, if weight loss is your aim, this certainly isn’t something you need to worry in terms of testosterone production at this point. I will be creating more articles focusing purely on testosterone and body fat/ fat loss, so keep an eye out for that in the near future.
Increased muscle mass gains
The greater your muscle mass, the more you are utilizing at anyone point; and the more muscle mass you recruit to do actions, the larger your testosterone spikes, increased muscle also leads to greater calorie burn, which indirectly leads to deceased body fat. So there are a couple of reasons why having greater muscle mass, helps you to increase T production. The other thing is, the higher your testosterone levels, the more muscle your body is going to produce, so again like
The above two, are the main benefits delivered by the keto diet which leads to increased testosterone production; but things like a steady supply of energy throughout out the day will eliminate snacking which also decreases T production, eliminating sugar spikes as mentioned above means, no heavy insulin releases which again severely lowers T and if the effects of type 2 diabetes are lowered/ reversed your body tends to retain less body fat and as we’ve covered above high amounts of body fat also lowers T production.
Hopefully this article has made it clear why the keto diet is made up of foods that boost testosterone production, why the benefits you get from the keto diet further help increase T production. What the other healthy benefits of the keto diet are and the potential negatives. Hopefully you now have enough information to decide if it’s something you want to look at further. If you do, as I mentioned earlier, keep an eye out for my article I’ll be publishing shortly on the best Keto diets; and again for now check out my top two recommended Keto diets to follow.
28 Day Keto Challenge – As mentioned above, you need to look past the slightly over the top sales pitch, this provides you with some great recipes and resources for successfully carrying out and sticking to the keto diet.
Another article worth checking out which I refer to above is the foods that boost testosterone production – The Big List – If you have any experience with the keto diet, questions or thoughts on foods that boost testosterone production as a whole, just drop me a comment below and I’ll get back to you.