Ketogenic Diet and Testosterone: Can Keto Increase Testosterone Levels in Men?

Many men consider a ketogenic diet for weight loss and improved metabolic health, but how does keto affect testosterone? Research suggests that a well-balanced low-carb diet with sufficient healthy fats and protein can support increased testosterone production, especially in overweight men and those with insulin resistance. However, prolonged ketosis without adequate carbohydrates or protein may potentially lower testosterone levels.

A ketogenic diet can impact testosterone levels in men, but the effect varies depending on individual health status, activity levels, and diet composition.

A meta-analysis by Furini et al. (2023) suggests that a ketogenic diet can improve testosterone levels in men, primarily in the context of weight loss. Studies comparing a ketogenic diet with a low-fat diet, where calorie intake and weight loss were equal, show mixed results. Some studies report that keto leads to a greater increase in testosterone than low-fat diets, possibly due to reduced insulin resistance and lower levels of pro-inflammatory cytokines. Other studies indicate that as long as weight loss is the same, improvements in testosterone levels are relatively similar between the diets. However, some findings suggest that ketosis itself may have a hormone-regulating effect beyond weight loss, though more research is needed to confirm this.

Possible Effects of Keto on Testosterone in Men

• Increased Testosterone with Weight Loss

  • Obesity and insulin resistance are linked to lower testosterone levels.

  • Keto can improve insulin sensitivity and reduce body fat, which may enhance testosterone production.

• Better Hormonal Balance Through Reduced Insulin

  • High insulin levels can inhibit the production of luteinizing hormone (LH), which regulates testosterone production in the testes.

  • Keto can lower insulin levels and potentially support better hormonal balance.

• Increased DHT (Dihydrotestosterone)

  • Some studies indicate that keto may raise DHT levels, a more potent form of testosterone that influences muscle growth and masculine traits.

• Potential Reduction in Testosterone with Prolonged Ketosis

  • If keto is followed with too few calories or insufficient protein, it may lead to catabolism and lower testosterone over time.

  • Intense physical training without adequate carbohydrates can also increase cortisol levels and reduce testosterone.

Comparison with Women

• Women often experience changes in menstrual cycles on keto, whereas men are more likely to notice changes in testosterone levels and muscle mass.

• The effects on women are more related to estrogen and progesterone balance, while in men, the focus is on testosterone, DHT, and metabolic health.

How to Optimize Keto for Testosterone

1. Follow an 8-hour eating window and break your fast with a ketogenic brunch – dinner should be lighter and include more carbohydrates.

2. Consume enough protein – prolonged deficiency can lower testosterone.

3. Include healthy fat sources – saturated fats (butter, coconut oil) and monounsaturated fats (olive oil, avocado) are vital for hormone production.

4. Ensure sufficient micronutrients – zinc, magnesium, and vitamin D are essential for testosterone.

5. Strength training – combining keto with resistance training can optimize testosterone levels.

6. Avoid chronic stress – high cortisol can inhibit testosterone production.

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Conclusion

Keto can increase testosterone levels in men by reducing body fat and insulin resistance. However, the effect depends on diet quality, protein intake, and exercise habits. Prolonged ketosis without adequate nutrients may have the opposite effect, lowering testosterone over time.

Reference:

• Furini, Chiara, et al. "Ketogenic state improves testosterone serum levels—results from a systematic review and meta-analysis." Endocrine 79.2 (2023): 273-282.