Men have been misled into following low-fat diets/high fiber for cardiovascular health, not realizing that low-fat/high-fiber diets cause reductions in testosterone. For example, reducing dietary fat from a moderate-fat diet (greater than 30 percent calories from fat and low fiber less than 20 g/day) to a low-fat diet (less than 15 percent calories as fat and 25-30g fat per day) significantly reduced total and free testosterone levels and adrenal androgens (androstenedione and DHEA) . Here are a couple of other studies suggesting that low-fat diets are not conducive for testosterone levels.
For the bodybuilder or image-conscious person, the purpose of dieting is to improve one’s appearance by reducing body fat to reveal a healthy and impressive physique. Few people diet with the intention of losing muscle; certainly not bodybuilders and athletes. Unfortunately, most dieters suffer a balanced loss of both lean and fat mass due to extreme caloric restriction, excessive cardio, or unwise use of stimulant-based weight loss products and thyroid hormones.
As a sports nutritionist, I only give a flip about nutritional and supplement strategies for three things: gaining muscle, losing fat and improving performance. Don’t talk to me about health. I don’t care about that dreadful word called ‘wellness.’ What the heck is that, anyhow?
Have you ever heard of dietary fibers? Could you have ever imagined that not eating enough dietary fibers could cause many diseases including bowel cancer? Well, chances are you never took dietary fibers seriously, or perhaps you even neglected them completely.
Let’s admit it – eating a clean diet gets old real fast. No matter how you slice it, grilled chicken tastes pretty bland in comparison to a cheeseburger, but if you want to look good, there’s little choice but to learn how to eat stuff that is good for you real fast – or else you’ll never see any realisitic gains (or losses, depending on your goals) in the gym.
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