Hair loss on The Keto diet. Reasons and Cures.
Hair loss is a common occurrence with low carb dieters mainly due to the increased stress that comes with large dietary changes.
This is only a temporary setback on the keto diet.
It usually happens three to six months after any new diet.
But after a few months, your hair follicles will begin to regrow just as thick as before.
It has two separate structures:
The follicle: The part of your hair that resides in your skin.
The shaft: The visible part of your hair.
Why You May Be Losing Hair on Keto
Science found out it is a common side effect of low carb diets.
One study found that two out of the 45 participants experienced hair thinning.
The initial side effects of going keto may be to blame for sudden hair loss.
Some of these side effects include:
1.LARGE CALORIE DEFICITS
Studies have shown that major weight loss causes hair loss.
When on low-calorie intakes, your body spends less energy on non-vital systems such as hair growth.
The reason behind this is that people who are new to the ketogenic diet don’t replace the calories they would usually get from carbohydrates with healthy fats and protein.
2. VITAMIN AND MINERAL DEFICIENCIES
One study found that a lack of amino acids and micronutrients such as zinc was responsible for hair thinning in the participants.
Many people forget to replace essential vitamins and minerals that got flushed out during their first days on keto.
When you eat fewer carbs while on a Keto diet, your body produces less insulin, and glycogen stores get depleted.
When glycogen stores are depleted, your kidneys excrete water and electrolytes like sodium, zinc, magnesium, potassium, and iodine in large amounts.
You have to replenish these electrolytes to enjoy healthy hair.
When your body undergoes major dietary transitions, stress is at an all-time high.
Main reasons why you may be experiencing major stress on keto:
Major caloric deficits
Extreme calorie restriction
The above can lead to the following conditions:
Alopecia Areata — Sudden loss of large clumps of hair in areas around the scalp
Telogen Effluvium — Condition where more hairs than usual are ready to fall out
Trichotillomania — A habitual condition caused by stress where a person pulls on their hair without realizing it.
The condition called Telogen effluvium is the most common hair condition at the start of the ketogenic diet. In most cases, it is temporary and only lasts for two to three months.
4. LACK OF BIOTIN
Biotin known as vitamin H, helps your body convert food into energy.
One studied performed on mice found that a low carb, high fat regimen caused biotin deficiency.
Individuals who follow a ketogenic diet should supplement with biotin.
5. NOT ENOUGH PROTEIN
Keto beginners will consume too little protein because they think too much protein can knock them out of ketosis through gluconeogenesis. This is of course not true.
In fact, even low carb, high protein diet like the carnivore diet can easily keep you in ketosis.
One study found that calorie deficits and protein underconsumption were the two main factors responsible for hair loss.
Iron deficiencies are also known to cause hair loss.
6. GUT HEALTH
The gut microbiome directly affects every system in your body, including your hair, skin, and nails.
An unhealthy gut microbiome can lead to leaky gut syndrome, which can create stress on your body and exacerbate your hair loss symptoms.
Bad gut bacteria can prevent biotin production.
Improving gut health through probiotics in addition to biotin supplementation could be more effective for preventing hair loss than taking biotin by itself.
And supplementing with bone broth will further benefit your gut.
7 Nutrients To Take to Minimizing Temporary Hair Loss on Keto
Eggs (with yolk)
Peanuts (in moderation)
Methylsulfonylmethane is a compound that can be found in animal products, vegetables, and algae.
Bone broth is made up of type II collagen, which is only found in bones and connective tissue.
Bone broth also helps prevent Leaky Gut Syndrome.
It is part of your hair follicle stem cells (HFSC) — the cells that create new hair. A collagen deficiency can trigger early aging in these stem cells, causing premature hair loss.
Your natural collagen production goes down the older you get, so supplementing can help replenish your collagen levels.
Studies have shown that zinc deficiencies can lead to hypothyroidism and extreme hair loss.
It can help prevent hair loss. Both topically and orally can make your hair softer and moisturized.
Coconut oil is loaded with essential nutrients and antioxidants like vitamin K, vitamin E, and iron.
Keto Induced Hair Loss Is Only Temporary
This shouldn’t discourage you from staying on the keto lifestyle.
In fact, any major nutritional changes will cause additional stress on your body not just Keto.
But if you continue to experience hair loss on a keto diet after following these recommendations, seek medical advice from your healthcare provider.
Your body and mind are built by what you eat. Feed your body the foods of strength, and your mind the foods of wisdom. Your ancestors knew of these foods, and you will rediscover them yourself. Don't hesitate, let's, Keto.
The keto way of eating is exploding in popularity and for very good reasons. No other diet can give amazing short-term and long-term results like keto can.
Keto is very do-able and very sustainable. There are 1000's of foods you can choose to enjoy on keto, all of which are natural and healthy. You never need to spend money on powders, bars, shakes, or potions when you eat keto, you just get to eat lots of healthy, delicious food.
Keto is the diet your ancestors ate, and the diet you should eat too. It is easy, natural, and healthy, and very tasty.
Eating lots of healthy fats and decreasing your daily intake of sugar, starches, grains, and vegetable oils are good for you.
A Ketogenic Diet is THE Proper Human Diet. Keto can reduce the body-fat percentage, blood sugar, insulin, inflammation, and help against auto-immune conditions. So start your health journey today.
A keto diet can be really simple, but it helps to learn some basic skills.
These tips and guides will help you answer all the common keto questions.