One of the most troubling issues men have in terms of excess fat is the development of man breasts. This condition is called gynecomastia. This develops in men aged 50 and above, with an incidence rate of 70%.
Infants also develop a form of gynecomastia that doesn’t show up until later in their pubescence. A good 50 to 90% of all neonates develop the condition. The condition may affect the confidence of males and their perceived body image.
1. Avoid beer.
Drinking beer actually contributes to the development of gynecomastia. While it’s still debatable if beer hops are rich in phytoestrogens, the calories present in beer is enough to increase overall body fat – including the chest area.
Alcohol also reduces naturally-occurring testosterone in the body. While alcohol from beer doesn’t increase estrogen, a constant influx of alcohol will disrupt the body’s ability to stabilize testosterone and estrogen levels, leading to an oversupply of the latter. This becomes a precursor to the development of man-breasts.
2. Hold back on tofu.
Tofu is one of the many products made from soybeans. Soy beans have high “phytoestrogen” content. Although isoflavones are a weaker version of phytoestrogen, consuming tofu on a daily basis eventually leads to the development of gynecomastia.
In other studies, isoflavones help counter already existing estrogen in the blood. By attaching to the receptors on the surface of the body, they stop the female hormone from inducing secondary sexual characteristics in men.
3. Reduce dairy and meat intake.
Probably one of the saddest realities of men with gynecomastia is their restricted diets. Dairy and meat have trace amounts of estrogen since male livestock also produce the hormone. People with the condition can still eat meat and dairy in small amounts.
Eggs and milk contain the highest levels of phytoestrogen since they come directly from an animal’s organs that are responsible for hormonal regulation. Alternatives to eggs include tempeh, but this vegan substitute also has significant levels of phytoestrogen. Removing the yolk may reduce the chances of developing gynecomastia as it has the highest cholesterol content.
4. Increase consumption of green leafy vegetables.
Green leafy vegetables contain a variety of micronutrients. They also contain compounds called carbinols. These substances are known to counter the production of estrogen.
Eating cruciferous vegetables hits two birds with one stone: it reduces the caloric intake while supplying the blood with anti-estrogen compounds. This makes it the healthiest option in reducing gynecomastia.
If you’re a fan of Indian or spicy cuisine, then you will enjoy the fact that one of the most common spices used in their dishes helps counter the effects of estrogen. An experiment was done on small rodents where they received large doses of curcumin, the substance active in turmeric. The specimens’ testosterone levels drastically increased.
Other food to include in a diet to reduce and avoid gynecomastia are mushrooms and broccoli.