Does hair loss occur while following the ketogenic diet, or what is known as the keto diet? Is there any need to worry about ketogenic hair loss? And what can we do to avoid this or get rid of it?
Is ketogenic hair loss temporary? How much will you lose? Will it grow again?
While the keto diet offers many benefits, such as regulating blood sugar levels, weight loss, and increased energy, it does have some side effects, including hair loss.
Ketogenic hair loss is temporary, and you should notice hair growth once your body adapts to the new diet.
๐๐๐Pros and cons of the keto diet
But why does hair loss occur while following the ketogenic diet?
Ketogenic hair loss
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Causes of ketogenic hair loss๐
Of course, hair loss does not happen randomly.
There are reasons why hair falls out a lot when following the ketogenic diet, including:
Calorie deficiency:
Eating foods rich in fat makes you feel full quickly and for a long time, and with the calorie deficit you should be getting, it may lead to weight loss for your hair.
Think about the number of calories you get in each meal, give yourself the calories your body needs, and it is recommended to contact a nutritionist or design a plan that gives you the right range of calories you need.
Protein deficiency:
Although you don't need to reduce protein, as you do carbohydrates, you should increase the amount of fat you eat to make it the bulk of your calories.
Therefore, proteins should be eaten in a more moderate manner.
If the number of grams of protein that you should get on a daily basis is low, the protein loss will decrease.
Natural ketosis may lead to hair loss.
You are losing weight too quickly:
According to a study published in January 2017, losing weight too quickly and not eating enough protein can cause hair loss.
This hair loss is called telogen effluvium, which is a process in which hair changes from the growing phase to the resting phase.
Thus, you may suffer from temporary hair loss.
Biotin deficiency:
Biotin is a great element for promoting healthy and strong hair, so if you do not eat enough of these foods, it may lead to low levels in the body and thus hair loss in the keto diet.
Make sure to eat eggs and fish, as they are rich in biotin and contain good protein and healthy fats.
How to reduce hair loss on the keto diet๐
If you are looking to prevent or minimize loss, here are some tips:
Protein intake:
Focus on eating enough protein, as long as those fats are healthy, and make sure that 15% of your daily calories come from protein.
You can eat eggs, meat, and fish.
And nuts and seeds.
Reducing tension and stress:
Since stress can be a factor in causing hair loss on the keto diet, find ways to reduce stress and avoid chronic stress.
10 minutes of your time can be devoted to meditation, yoga, or exercise.
Take biotin supplements:
Since biotin may be low, take nutritional supplements to maintain adequate levels and reduce hair loss.
Consult your doctor in the first instance to ensure you are free to take them and to discuss how many you can take based on your needs.
You should also be careful to eat foods rich in biotin and zinc, such as fish and eggs.
Also avoid thermal damage:
If your hair is susceptible to damage resulting from the keto diet, you should avoid further breakage and loss by reducing the use of hot tools.
Such as hair dryers and flat irons.
Also let your hair air dry naturally when you can.
Take collagen supplements:
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| Ketogenic hair loss |
Collagen is a type of protein that can strengthen and repair split hair and also stimulates the growth of new hair follicles.
It can slow down hair graying and reduce damage.
Consult your doctor about which supplements to take.
You can always enjoy collagen in the form of a powder (collagen powder) or a drink (collagen water), and you will find collagen abundant in the bones and skin of animals and birds such as beef, chicken, and fish.
Use a hair care product that is rich in nourishing ingredients, and use basic shampoo and conditioner that contain ingredients that promote hair growth, such as almond oil and avocado oil.
Coconut oil can increase hair growth and increase moisture and hydration.
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Drink rich bone broth:
Bone broth, which is a type of collagen, helps you feel full this is for a longer period of time.
It is also rich in collagen, which is important for nourishing hair, increasing hair growth, and preventing hair loss.
Frequently Asked Questions about Keto Hair Loss✅
Can the keto diet cause hair loss?
Yes, hair loss is one of the side effects that you may experience while following the keto diet, but this effect can be easily overcome by following the instructions we mentioned in the article.
Does hair that falls out during the ketogenic diet grow back?
Yes, this ketogenic hair loss is temporary once the body adjusts its calorie needs and gets used to breaking down fat.
Conclusion๐
In conclusion, if you notice hair loss while taking the keto diet, there is no need to worry, as keto hair loss can be eliminated by adhering to the previous tips.