Meat Diet for Testosterone

Although dietary fat, and more specifically saturated fats, have received a relatively bad rap from the health and nutrition industry, there are nevertheless some compelling reasons to include a modest amount of these substances in your diet. Although the first words that are associated with saturated fat and cholesterol are normally "heart attack," moderate consumption of these substances can nevertheless act to boost production of testosterone, the male sex hormone.

Meat Diet Theory

• Consume a diet that contains at least 30 percent to 35 percent of daily calories from fat to increase your testosterone level. This advice comes courtesy of biochemist Mike Roussell, who points out that a study published in the 2004 International Journal of Sports Medicine concluded the diets of athletes higher in fat content resulted in a significantly higher testosterone level than the diets of athletes who consumed a lesser amount of fat. This occurs due to the body's conversion of cholesterol into the precursor for testosterone--pregnenolone. Without fat and cholesterol in your diet, testosterone cannot be produced to its fullest extent.

Diet Advice

• Simply consume more red meat to increase your overall fat intake and boost your testosterone level. To counterbalance the inclusion of more red meat in your diet, remember to also consume plenty of heart-healthy items such as fruits, vegetables, and whole grains as well. Each meal should contain a protein source--whether that is red meat or some other form of protein--along with a fruit or vegetable, a fat source (nuts, avocados, coconuts, oils, or seeds) and a whole grain. Aim to consume at least two servings of red meat per day, with your remaining protein servings from leaner items like seafood or poultry. Consider keeping track of your daily fat intake at first to ensure that you are meeting your 30 percent to 35 percent goal by writing down the foods that you consume along with their fat content as a percent of your total calories.