The benefits of the ketogenic diet for weight loss and long-lasting energy have made it popular. However, after adopting this dietary pattern, some people start to lose their hair. How can this be avoided, and why does it occur? This is all the information you require.
Why Does Hair Loss Occur With Keto?
1. Telogen Effluvium: An Interim Response
The body may react to significant nutritional changes, such going into ketosis, by experiencing telogen effluvium, a transient loss of hair.
As stated by hair restoration specialist Dr. Alan Bauman:
“Metabolic stress, whether from illness, diet, or nutritional deficiency, can trigger telogen effluvium, where hair enters a resting phase before shedding in large amounts.”
Thankfully, as the body adjusts to its new energy source, this hair loss may be reversed.
2. Inadequate Nutrients
Deficits in vital vitamins and minerals that are necessary for healthy hair might result from an unbalanced ketogenic diet, including:
Vitamin B7, or biotin, is necessary for healthy hair growth and strength.
Zinc: Promotes the growth of new hair.
Diffuse hair loss may result from an iron deficiency.
A vital component of the hair development cycle is vitamin D.
Omega-3 Fatty Acids: Reduce inflammation and nourish the scalp.
Dermatologist Dr. Francesca Fusco says:
“The synthesis of keratin, the protein that builds up hair, depends on biotin and zinc. Increased hair loss may result from a lack of certain nutrients.
3. Lower Consumption of Calories
When following a ketogenic diet, many people drastically reduce their caloric intake, which might deny the body of energy required for hair growth.
Nutrition specialist Dr. Eric Berg explains:
“The body prioritizes essential processes, and hair development is not one of them, when there is a calorie shortage. Hair thinning may be caused by a diet low in calories and protein.
4. An imbalance of hormones and oxidative stress
The hormonal balance, especially thyroid hormones, which are critical for healthy hair, may be momentarily disrupted by going into ketosis.
The following is noted by osteopathic physician Dr. Joseph Mercola:
“A very low-carb diet may slow the conversion of T4 to T3, the active thyroid hormone, potentially affecting hair growth.”
How to Avoid Hair Loss While on a Keto Diet
1. Make Sure You’re Getting Enough Protein
Keratin is a protein that makes up hair. Eat foods strong in protein, such as meat, eggs, almonds, and salmon.
2. Deal with Deficiencies in Nutrients
Incorporate the following nutrient-dense items into your ketogenic diet:
Nuts, avocados, and egg yolks contain biotin.
Zinc: pumpkin seeds, red meat, and shellfish.
Iron: red meat, liver, and spinach.
Vitamin D: Supplements, fatty seafood, and sun exposure.
Omega-3s: walnuts, flaxseeds, and fish oil.
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3. Continue to Consume Nutritious Foods
Don’t restrict your calories too much. Consume adequate amounts of healthy fats (olive oil, cocoa butter, and avocados) to promote hair growth and metabolism.
4. Make Sleep a Priority and Reduce Stress
Stress can make hair loss worse. For the best recuperation, engage in deep breathing exercises, meditation, and a regular sleep schedule.
5. Exercise patience
If telogen effluvium is the cause of your hair loss, it will only last temporarily. After a few months of adjustment, hair growth ought to resume its typical pattern.
In conclusion
Keto hair loss is frequently a transient problem brought on by dietary deficits or metabolic stress. You can reduce the danger and preserve strong, healthy hair by making sure you consume the right amount of protein, vital minerals, and healthy fats.
Explore our article on the best keto supplements to optimize your results!
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