Reduce Your Man Boobs Naturally Through Diet

On the previous page we looked at the best form of exercise for man boobs and how the right approach can help both burn chest fat and raise your testosterone levels. Now lets talk about how other simple lifestyle changes can also play their part

How diet can help reduce your man boobs

It’s no secret that what you eat and drink can have a massive influence on both your physical and mental well being. It can certainly play a huge part in either worsening or alleviating your moobs problem, so lets jump right in. Here is a list of food stuff that gynecomastia sufferers should do their best to avoid.

• Junk food

This is one is so obvious I almost didn’t include it. To have any chance of reducing your man boobs you need to burn fat and you won’t be able to that by eating cr*p every meal. Try to cut out the candy, chocolate snack bars, potato chips etc completely until you reach your goal. You don’t have to be obsessive about it: a slice of pizza here and there isn’t the end of the world, just keep the consumption of these kinds of foods to a minimum.

• High GI carbohydrates

GI stands for the “Glycemic Index. The Glycemic index measures and ranks carbohydates according to their effect on blood sugar levels. Eating high GI food (such as mashed potato) causes a massive spike in the amount of glucose (sugar) in your blood, which in turn causes a release of insulin. Insulin is a hormone which encourages the body to store fat, not burn it.

When insulin levels are high fat loss just aint happening.

High GI Food (try to avoid at all times, but especially before excercise)

White rice, white bread, cornflakes, baked potato, pretzels, donuts, watermelon

Medium GI Food

Brown rice, wholemeal, sweet potato, pasta, noodles

Low GI Food

Eggs, fish, nuts, lean meats, lentils, chickpeas, wholegrain breads, salad, most fruit and vegetables, milk

Eating low GI foods can have lots of additional health benefits as well, such as lowering your cholesterol levels and your chances of developing heart disease.

• Soya

Boy, this one is a biggie. Soya is oestrogen rich. These words should be enough to make any gynecomastia sufferer shudder. Oestrogen is the stuff we most need to avoid and soya is full of it! The problem is that these days soya turns up in over 50% of processed foods, often in one of the following guises:

Soya flour, hydrolysed vegetable protein, soy protein isolate, protein concentrate, textured vegetable protein.

So if you want to keep your diet oestrogens free, stick to fresh produce and avoid the mass produced stuff as much as possible.

• Alcohol

For some the ice cold six pack after work is the hardest thing of all to give up. At least it was for me. The painful truth is that alcohol decreases the levels of testosterone in the body. That means it’s bye bye beer and by bye wine, at least for the time being.

Does this mean you have to go teetotal forever? Of course not! Once you’re happy with how your chest is looking then you can begin to maintain your fat levels rather than worry about reducing them. This is a much, much easier proposition and it means you can easily start allowing yourself the treat of a few cold ones from the fridge when the occasion arises.

Right, that’s enough of stuff that’s bad for you, how about the stuff that will help?

Studies have shown that the following foods can be effective at either reducing oestrogen or boosting testosterone:

• Cruciferous vegetables such as broccoli, cabbage, brussel spouts and cauliflower are thought to help clear the liver of oestrogens

• Salmon, oysters, brown rice, red meat, beans, yogurt, cottage cheese are all rich in zinc – vital for maintaining healthy testosterone levels and sperm count

• Asparagus is an excellent source of Vitamin E which also stimulates testosterone. This may explain why it is traditionally known as an aphrodisiac!

• Eggs, bananas and avocados are packed with B vitamins which help to keep the body’s hormones in balance.

• Nuts, peanut butter and olive oil are all excellent sources of monounsaturated fats which are thought to have a direct and highly beneficial effect on the testes – the very source of testosterone in the body.

The Danger of Overdieting

One of the most common mistakes people make is trying to lose their man boobs by dieting like a lunatic. Their reasoning is usually that if they manage to shed 5 pounds every week for the next month, they’ll have lost enough moob fat to look good at the beach party that’s coming up.

It’s an understandable approach which is born of desperation. I know because I’ve done it myself.

The problem with dieting in this fashion is that your body is so shocked by the sudden calorie deficit that it locks itself into starvation mode. There’s not much use for sex hormones in a famine. The number one priority is survival, not making babies! As a result, testosterone production gets shut down. This in turn reduces your ability to burn fat and can make any existing hormonal imbalance you are be suffering from even worse.

The solution is to diet sensibly. Set yourself a target of losing no more than 1 pound a week and instead of trying to starve yourself just focus on exercising every other day and eating the right kinds of foods mentioned above.

Other beneficial lifestyles changes

Here are a few other things you should try and do if you want your mind and body to be in the ideal shape for optimum chest fat loss.

• Reduce your stress levels.

Personally I hate reading advice like this. I mean, nobody actually chooses to be stressed do they? And if it was that easy to destress then no one would actually be stressed.

Nevertheless, it’s a fact that high stress stimulates the production of “cortisol” a hormone which is to testosterone what Kryptonite is to Superman.

So, even though I know it’s easier said than done, just try and chill out a little bit ok?

• Get enough sleep

Messed up circadian rhythms are another sure fire way of boosting cortisol and throwing your testosterone production out of whack.

Seven hours a night is the recommended minimum.

• Engage in more sexual activity.

Not always easy this one I know. Wouldn’t we all like to? But if you can ( you lucky thing), your efforts will be well rewarded. Sex is great for burning body fat and get all sorts of good hormonal juices flowing.

Next page:  Gynecomastia surgery