Michael
It’s often stated, “a low-fat diet will cause a testosterone decline” or “consuming fats aids in promoting testosterone.” However, have you ever wondered about the quantity and method of fat intake necessary to ‘secure testosterone health’?
Does it involve indulging in fried foods, or should we lean towards ‘guzzling oils’ as some advocate? If we do resort to oil intake, how much should it be? If these questions linger in your mind, please read further.
The Relationship Between Fat and Testosterone Levels
1. Reduced Fat Intake May Lower Testosterone Levels
Evidence published in the “Journal of Steroid Biochemistry and Molecular Biology” in 2021 shows an intriguing correlation between fat consumption and testosterone production. According to the findings of a study encompassing 206 men, it was found that a low-fat diet could potentially cause a 10%-15% decrease in testosterone levels, with an average drop being notable at 26%.
2. An Excess of Fat Could Still Lead to a Decline in Testosterone
The question arises: Could an uptick in fat consumption boost testosterone levels? Interestingly, overindulgence in fats with the hope of stimulating testosterone production might inadvertently negate the desired effects.
Aromatase, the enzyme responsible for catalyzing the conversion of androgens (including testosterone) into estrogen, is predominantly found in white adipose tissue, the leading site of estrogen biosynthesis in men. An increase in body fat mass can elevate aromatase levels, converting more testosterone into estradiol (a form of estrogen). This conversion could result in a decline in testosterone levels. Further, an uptick in estradiol could also inhibit the hypothalamic-pituitary-gonadal axis (HPT axis), reducing circulating testosterone.
Body fat is the prime repository for aromatase, the enzyme responsible for transforming testosterone into estrogen. Consequently, having excessive body fat can increase aromatase activity, leading to a higher conversion of testosterone into estrogen, thus counterproductively diminishing the body’s testosterone reserve.
How to balance the benefits of a low-fat diet?
1. The Minimum Amount of Fats to Consume
For individuals embarking on a weight loss journey, a no-fat diet is indisputably symptomatic of an unsound approach. However, how should one modulate their fat intake for safe and effective fat loss? Here are some insights:
· In the initial phases of your fat reduction regime, it’s advisable to keep focusing on regulating carbohydrates and water while leaving fats untouched or slightly adjusted.
· During the mid-term of your diet, decrease your fat intake. At this stage, you must either keep your carbohydrate intake stable or execute slight reductions in it.
· Gradually reduce fat consumption to 20%-30% of your daily caloric needs. It’s important to note that if your aim includes muscle preservation or growth, don’t let the fat percentage drop below 20% of total calories (exceptions could apply in specific cases).
· A protein-focused approach: Calculate your fat intake in a way that resonates with fitness enthusiasts. During the weight loss phase, your fat intake can be 25%-50% of your protein consumption (given that the calorific value of fats is 2.25 times that of proteins), and adjust this ratio throughout your fat reduction stages.
To sum up, commence your fat reduction journey by heightening protein consumption and alternating between reductions in fat and carbs.
· Regularly Monitor Your Testosterone Levels.
You can gauge drops in testosterone levels by observing specific symptoms such as decreased libido (noticeable in the short term), skin deterioration (noticeable in the medium to long term), slower recovery rates (primarily upon waking), slowed down fat loss, feminization, and joint aches.
2. Long-term Fish Oil Supplementation
A study conducted in 2020 brings to light the potential benefits of fish oil supplementation for testicular function in healthy men. This comprehensive assessment involved 1679 young Danish men, with parameters such as semen quality, serum reproductive hormone levels, and testicular volume being scrutinized.
Based on their fish oil usage frequency, participants were classified into three distinctive groups: non-users (constituting the no supplementation group), those with less than 60 days of fish oil consumption in the preceding 90 days (the semi-frequent supplementation group), and those with over 60 days of fish oil usage within the past 90 days (the frequent supplementation group).
The study’s conclusions were unequivocal—those men who consistently supplemented their diet with fish oil exhibited increased testosterone levels, sperm counts, and testicular size compared to their counterparts in the other groups.
3. Embracing Testosterone-Friendly Cooking Oils
A fascinating experiment scrutinized the impact of varied fats on testosterone hormone levels. This involved feeding male rats four dietary fats—soybean, olive, coconut, or grapeseed—mixed with their regular food for 60 days while closely monitoring alterations in their testosterone levels.
The study found notable increases in testosterone production and testicular volume in the rats fed with olive oil and coconut oil. On the other hand, soybean and grapeseed oils didn’t bring about any discernable changes— they neither significantly spiked testosterone levels nor influenced the size of the testicles.
The hypothesis is that coconut and olive oils could convert cholesterol into testosterone via Leydig cells. Moreover, these oils have also been observed to augment the activity of enzymes associated with testosterone production.
To actualize the potential benefits of these findings, you could consider the following:
- Substitute a portion of your regular cooking oil with coconut oil or olive oil;
- Avoid meals entirely devoid of oil since cooking oils play a critical role, even when trying to lose fat.
- Under caloric-deficient conditions, particularly for muscle gainers, consider ingesting small amounts of coconut oil.
