When considering carb intake and weight loss, the keto diet appears similar for both men and women. However, there are slight variations in hormonal and physiological effects between the two genders.
Research indicates that adhering to the keto diet can potentially boost testosterone levels, leading to a wide range of health advantages including improved cognitive abilities, increased energy levels, enhanced sleep quality, uplifted mood, and beneficial effects on androgen production like improved muscle mass, strength, and sexual drive.
Although the keto diet has been found to increase testosterone levels in certain studies, it is important to note that the research is not entirely definitive and numerous additional factors need to be taken into account when discussing testosterone production.
How Keto May Increase Testosterone in Men
The keto diet, which incorporates elements of a weight loss plan, affects the body’s testosterone production in two distinct ways. Firstly, it promotes weight loss by reducing carbohydrate intake. Secondly, the increased fat content in the diet stimulates hormone production.
The Keto Diet serves as a trigger for the production of hormones, including testosterone, a steroidal hormone that is generated by the body from cholesterol and can be found in the bloodstream.
A high-fat keto diet increases cholesterol levels which, in theory, can lead to an increase in the body’s production of cholesterol.
According to a study conducted in 2020, college students who followed a keto diet and engaged in strength training showed notably higher levels of testosterone compared to those following a typical ‘Western diet’.
A separate study revealed that individuals following a low fat diet, which contradicts a keto diet, experienced a decrease in serum testosterone levels. However, it is important to consider the potential influence of other components of the keto diet on testosterone levels in men.
A keto diet typically consists of high fat content, low carbohydrate intake, and moderate protein amounts. Specifically, the diet should consist of 30%-35% protein, 55%-60% fat, and 5%-10% carbohydrates, which is equivalent to consuming 20-50 grams of carbs per day based on a 2000 kcal diet.
Many people on a keto diet mistakenly believe that they can consume large quantities of protein.
In a recent study carried out in 2022, it was discovered that consuming a moderate amount of protein (less than 35%) and following a low carbohydrate diet did not have any impact on resting total testosterone levels. However, a high protein intake (equal to or greater than 35%) was found to significantly decrease testosterone levels.
Therefore, men following a keto diet must adhere to the protein intake guidelines by consuming between 30% and 35% protein as part of their total meal.
By following this approach, they can prevent the reversal of their testosterone level gains and also potentially hinder the utilization of fat for energy, thus impeding fat burning and undermining the objectives of the keto diet.
It should be noted that testosterone levels can be influenced by various factors, which include genetics, environment, and age. Additionally, lifestyle factors like stress, sleep, diet, and exercise activity can also play a role.
Although a keto diet aids in increasing testosterone levels, it is not the sole determining factor.
The advantages of following the Keto Diet.
The keto diet offers several advantages due to its impact on the body’s chemistry, distinguishing it from other diets that primarily focus on weight loss. Specifically, when your body uses ketones as its main fuel source, it operates more efficiently. Among the benefits of the keto diet are:
1. Weight Loss
The main reason why many people are now embracing a ketogenic lifestyle is because it is the biggest reason behind the popularity of the keto diet. When your body requires more energy, it actively burns fat as a source of energy instead of relying on glucose. So, how does this process unfold?
Once your body enters a state of ketosis, your insulin and blood sugar levels decrease, enabling fat cells to release retained water. This initial reduction in water weight is why many people observe a significant decrease in their overall weight.
If you release water, the fat cells will decrease in size. This enables them to enter both the bloodstream and the liver. In the liver, they undergo a transformation and become ketones. This process continues while you progress in your keto journey, as long as you maintain a caloric deficit.
2. A Rise in Energy Levels
Due to its limited capacity, the human body can only store a certain amount of glycogen. Hence, it is essential to constantly replenish it in order to sustain energy levels. Nevertheless, it should be noted that the body has ample reserves of fat, and it can also store even more fat. Consequently, during ketosis, the body possesses an enduring source of energy that cannot be depleted.
The keto diet offers the amazing benefit of having more energy throughout the day, meaning that you will no longer have the urge to take a nap right after lunch.
3. Appetite Control
A significant benefit of following the keto diet is the reduction in hunger frequency, resulting in the elimination of random cravings for unhealthy food.
Many individuals following the keto diet are able to practice intermittent fasting by restricting their eating to specific time periods. This is feasible because they don’t feel hungry and tempted to eat a doughnut.
Intermittent fasting offers a specific advantage to men by allowing the body to pause its usual digestion process and instead prioritize essential repair functions. As a result, men can reap the additional benefits of resting.
When you fast, your body’s energy resources shift from digestive functions like producing digestive juices to break down food towards restorative functions such as balancing hormones and repairing tissue.
4. Reduced Inflammation
Among the most basic yet most profound perks of a keto diet is that it significantly reduces inflammation. This is usually possible because of the minimized amount of free radical generation which happens when your body burns ketones rather than glucose for energy.
When inflammation is reduced, the body is able to produce more energy and function effectively. As a result, the body’s ability to heal in various aspects is enhanced.
In the same way, individuals who follow a keto diet experience anti-inflammatory effects as it allows for the stabilization of insulin and blood sugar levels. An imbalanced blood sugar level is a common occurrence in those who heavily depend on sugar as their primary energy source and is known to cause inflammation.
The keto diet may be a suitable option for improving cancer outcomes, neurological disorders, autoimmunity, and metabolic disorders due to its anti-inflammatory effect.
5. Better Sleep
In the opinion of Pamela Ellgen, the author of Sheet Pan Ketogenic and a personal trainer, many people who follow the keto diet claim to have improved sleep quality and depth. However, it is possible to suffer from insomnia during the early stages of starting the keto diet, but this condition typically improves once your body adapts to burning stored fat and entering ketosis.
By following step-by-step thinking, you will eventually realize that upon waking up, you can experience a deeper and longer sleep, resulting in a more rested and relaxed feeling.
Side Effects of the Keto Diet
When starting your keto journey, it is normal to experience side effects as your body adjusts to the new dietary structure, just like any other significant change in your diet.
By following a keto diet, the body is compelled to change its main source of energy from glucose obtained from carbohydrates to utilizing its fat reserves, leading to potential side effects such as:
1. Constipation
The removal of several fiber sources in the diet is perhaps one of the most common side effects that accompany the adoption of a ketogenic lifestyle. In addition, the shortage or absence of fiber can increase the risk of both heart diseases and bowel cancer over time.
By taking a series of measures like staying hydrated, eating ample quantities of high-fiber vegetables, or considering fiber supplements, it is possible to avoid this situation.
2. Keto Flu
The keto flu is a common side effect that many people experience when they start the keto diet. It usually occurs a few days after starting the diet and can cause symptoms such as irritability, headaches, nausea, tiredness, and brain fog.
This happens because your body goes through a specific period of adjustment when sugar and carbs are restricted, causing noticeable changes. Usually, foods rich in carbs cause the body to retain water, so when you remove them, water retention decreases rapidly.
The rapid loss of weight in the beginning of the keto diet is often caused by this, but it can also lead to the loss of salts and dehydration, which is known as the occurrence of keto flu.
If you do go through this experience, the positive aspect is that it typically doesn’t last long and will usually resolve within a week. To minimize your likelihood of experiencing the Keto flu, make sure to stay hydrated by consuming ample water and replenish your electrolytes through supplements or broth.
3. Leg Cramps
There is a potential side effect of initiating a keto diet that involves the occurrence of muscle cramps. Generally, these cramps are harmless but may cause inconvenience. A prevalent reason for this is the onset of hyponatremia, a condition characterized by a low sodium (salt) level in the blood.
Despite this, the condition can be alleviated by following the earlier suggestion of staying hydrated and maintaining sufficient levels of salt in your body.
4. Bad Breath
As you progress towards the state of ketosis and start burning fat, there is a commonly reported side effect known as Keto-breath, which is essentially bad breath.
Ketones are typically released not only through your breath but also in your sweat and urine. When Acetone, a type of ketone, is released in your breath, it can cause bad breath or a metallic taste in your mouth.
This condition is typically temporary and is expected to go away within a few weeks. To mitigate bad breath, you can use breath freshener or a sugar-free gum with a minty flavor to cover up the unpleasant smell. Additionally, practicing thorough oral hygiene includes not only regular teeth brushing but also frequent use of mouthwash throughout the day.
What To Eat on the Keto Diet for Men
When striving to adhere to a keto diet, men should consume specific foods in order to see keto benefits. By incorporating eggs, fatty fish, and oils that contain ample amounts of healthy fats, men can follow these beginner tips and achieve positive results.
- Poultry— Turkey and chicken.
- Eggs— Organic and pastured eggs are preferred, but conventional eggs will work.
- Meat—Venison, beef, bison and pork (all grass fed).
- Fatty Fish—Mackerel, salmon and herring.
- Full-Fat Cheese Products—Cream, butter and yogurt (unsweetened).
- Full-Fat Dairy Products—Cream cheese, goat cheese, mozzarella, cheddar and grie.
- Seeds & Nuts—Peanuts, almonds, macadamia nuts, pumpkin seeds, flaxseeds and walnuts.
- Nut Butter—Almond, cashew and peanut butters (all unsweetened)
- Oils That Are Rich in Healthy Fats—Olive oil, coconut oil, sesame oil and avocado oil.
- Vegetables (Non Starchy)—Tomatoes, mushrooms, peppers, kale, spinach and broccoli.
- Condiments—Spices, herbs, vinegar, salt, pepper and lemon juice.
