Fall that comes with the belly

As body fat increases, estrogen levels rise and testosterone levels fall. Fat accumulated in the abdominal area of ​​men disrupts the balance of hormones. In particular, internal fat called “visceral fat” accumulates around the liver and intestines. These trigger enzymes that break down testosterone. (Source: Obesity Reviews, 2020)

Low-calorie diets: Are they counterproductive?

Very low-calorie diets (less than 1,000 calories per day) can also suppress testosterone because the body senses a "famine" signal and may reduce hormone production. When losing weight, balanced protein and fat intake should not be neglected.

Hormonal effects of every kilo lost

Excess fat tissue suppresses testosterone production by creating estrogen-like effects in the body. As you lose weight, this pressure decreases and the body returns to balance.

- Every 5 point decrease in body mass index increases testosterone levels by an average of 10–15%. (Source: International Journal of Obesity, 2019)

- In men who lose 10 kilos, free testosterone levels can increase by 100 ng/dl. (Source: Journal of Clinical Endocrinology & Metabolism, 2017)

- Losing 10% of fat mass can increase testosterone levels by approximately 13%. (Source: Obesity Reviews, 2021)

- Especially the fat surrounding the internal organs (visceral fat) is dangerous. Losing 1 kg of fat from this area can increase testosterone by 8%. (Source: Diabetes & Metabolism Journal, 2020)

Therefore, it is essential to have sustainable and targeted weight control, not fast and temporary. As body composition changes, hormone balance also improves. Every kilo lost means that not only the body but also the hormones can breathe.

The relationship between insulin resistance and testosterone

Excess weight increases resistance to the insulin hormone. This suppresses testosterone production. In addition, insulin resistance reduces the production of SHBG (sex hormone binding protein) in the liver, thus reducing active testosterone. (Source: Diabetes & Metabolism Journal, 2021)

Why is belly fat more dangerous?

Very low-calorie diets (less than 1,000 calories per day) can also suppress testosterone. Because the body perceives a “famine” signal and may reduce hormone production. When losing weight, balanced protein and fat intake should not be neglected. (Source: Nutrition & Hormones, 2020)

What to eat and what not to eat?

Foods that support testosterone:

- Eggs (hard-boiled, 1-2 per day) - Oily fish (salmon, sardine, mackerel) - Red meat (2-3 times a week, lean) - Almonds, walnuts, hazelnuts (a handful per day) - Pumpkin seeds, sesame seeds (can be added to salads or yogurt) - Olive oil (up to 2 tablespoons per day) - Broccoli, arugula, cabbage, spinach (a plate at each meal) - Kefir, yogurt, homemade pickles (probiotic support) - Avocado (2-3 times a week)

- Pomegranate juice (freshly squeezed, twice a week) (Source: European Journal of Clinical Nutrition – Testosterone and diet review)

Things to stay away from

- Ready-made desserts (cakes, cupcakes, cookies) - Foods containing white flour and white sugar - Carbonated drinks and fruit-flavored drinks - Excessive beer (the plants in it have an estrogen-like effect) - Foods containing trans fat (margarine, chips, packaged pastries) - Excessive alcohol (suppresses the liver and lowers testosterone) - Foods containing phytoestrogens such as soy and tofu (should not be consumed excessively) - Processed meats (salami, sausage, hot dogs) (Source: Endocrine

Society–Nutrition and male hormones, 2023)

Conclusion:

Losing weight is not just a visual change, it is a hormonal investment. Proper nutrition and balanced weight control are the most reliable ways to increase your testosterone levels naturally.

Tomorrow:

- How much do sleep, depression and inactivity affect testosterone? - Is it useful to take vitamin D or tribulus as a supplement? - Who is suitable for using testosterone injections or gel?

- Why are side effects, correct timing and doctor supervision necessary?