Usually when guys ask me this, what they’re really asking me is two questions. What should I eat? And how much should I eat? It’s very important to make this distinction because you’d be amazed to see how often guys don’t! And the answer really depends on you. Are you active? Do you go to the gym regularly and push your body, or are you a couch potato? If you’re a couch potato, then you’d absolutely better focus on foods like broccoli and coliflour (cruciferous). These foods have been shown to help reduce man boobs by balancing your testosterone/ estrogen rations (yes men produce estrogen!). While conversely, you want to avoid soy and soy products as they do the opposite and increase your estrogen, hence: man boobs.
But honestly, if your just sitting on your ass not doing any kind of exercise, then regardless of what you eat, it’s very unlikely that you’ll lose the moobs any time soon, even with proper diet. The reason for that is your body will usually use muscle to satisfy its caloric need before digging into its fat deposits. Don’t ask me why, that’s just the way it is. So if you spend your day counting your calories, you probably will lose weight, but not necessarily the weight that you may want. I’m not saying it’s pointless to diet. On the contrary, if you’re overweight then it will help trim down. But loosing fat deposits like those found on your chest takes a little more effort than that, and a more complicated strategy.
If you’re not a couch potato on the other hand, then you’ve got a very good chance of loosing the moobs with the help of a balanced diet. The important thing to remember is that if you’re actively pushing yourself in the gym, burning calories, boosting your testosterone, then what you eat really matters a lot less than if you do no exercise. I’m not saying it doesn’t matter at all, 2,500 calories a day of broccoli is not the same as 2,500 calories a day of frozen pizza bagels. The broccoli is filled with fiber and is nutrient dense, plus it’s effective in decreasing estrogen. But if your body needs 2,750 calories a day to operate and you’ve created a 10% calorie deficit by eating 2,500 calories, that extra energy has to come from somewhere. If you’re sitting on your ass the body looks at muscle as useless tissue to use as fuel and saves the fat for a rainy day. However, if you’re using your muscle, then the body has to go into its reserves. Know what that is don’t you? That’s right; fat!
Of course, the ideal situation, the one that’s going to get you the fastest results is the one where you create a reasonable calorie deficit of lets say 10-15%, and have those calories made up of quality, nutrient rich foods. That combined with a comprehensive workout of resistance training, cardio, and steps to balancing your hormones, and now we’re talking results!