The ketogenic diet, is all in its fame for possible benefits, from weight loss to improving metabolic health. Yet, among a string of side effects, there is one that catches people’s attention: hair loss. Here, we touch on whether this so-called keto diet causes hair loss, why it might do so, and how to reduce the risk if you decide to try or are already trying this kind of diet.
Understanding the Keto Diet
The keto diet is an intake of carbohydrates, down to as low as 50 grams per day. Intake of dietary fats is massively increased, so they provide roughly 70 percent of daily calories, while the remainder is taken by protein at about 20 percent. This radical shift in macronutrient ratios is quite different from what most adults are used to and is designed to place a person into something called ketosis, wherein the body burns fat for fuel instead of carbohydrates.
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The Link Between Keto and Hair Loss
The keto diet may sound ominous with hair loss, but you should know that this effect is quite common whenever one switches to a new diet. Here’s why keto could affect hair health:
Initial adaptation phase:
The body experiences a tremendous change in metabolism after the adoption of a ketogenic diet. This transition to ketosis and often rapid weight loss is in itself supposed to be the cause of increased hair shedding. This process also has been termed as telogen effluvium, which may be due to the readjustment of the hair growth cycle to such changes.
Calorie and Nutrient Deficiencies:
The restrictive nature of the keto diet can lead to calorie and nutrient deficiencies. High fat and low-carb intake might reduce overall hunger, leading to unintended calorie restriction. Additionally, the limited variety of foods can result in insufficient intake of crucial nutrients such as proteins, vitamins (e.g., biotin, vitamin D), and minerals (e.g., iron, zinc), all of which are essential for healthy hair growth.
Rapid Weight Loss:
It is characteristic of a keto diet to cause rapid weight loss in the initial stages through water loss and fat burning. This can be a stressor to the body and lead to hair loss since the body will be trying to work on core functions rather than putting its energy into hair growth.
Protein intake:
The entire volume of a particular protein is highly critical to the health of one’s hair, as it makes up the major component in the keratin hair type. The different kinds of keto diets restrict protein intake so as to maintain them within ketosis. This results in little protein being taken for the best health of the hair.
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Is Keto Hair Loss Permanent?
Most of the time, hair loss with the keto diet is temporary. As the body adapts to ketosis and any nutrient deficiencies are replenished, hair growth generally returns to normal. This usually takes about 2-3 months to happen. If hair loss persists further than that timeframe or is getting worse, it is important to speak with a healthcare professional in order to rule out health problems.
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Preventing and Addressing Hair Loss on Keto
If you happen to be suffering from hair loss while on a keto diet, here are some strategies that might help you to prevent or reduce the condition:
- Balanced Macronutrient Intake: Your diet should contain sufficient protein and calories. You should be adding high-quality protein sources like fatty fishes, eggs, lean meats. You will have to avoid very low-calorie intake.
- Supplementation: Consider supplementing to help improve hair nutrient deficiencies. Key supplements that help in hair growth include biotin, vitamin D, iron, zinc, and B-complex vitamins. Consult a health expert to start taking these supplements.
- More Variety in Food: Increasing variety in diets to add healthier foods. Assure adequate plant-based proteins and other nutrients, especially for vegetarians or those on a more restrictive keto version.
- Gradual Changes: The trick is to make a gradual change, so you gradually reduce carbohydrate intake until you reach keto. In that way, you’ll minimize the amount of stress on your body and reduce any possibility of experiencing hair loss.
- Scalp Care: regular scalp care, avoiding detrimental chemical treatment; massage with such nourishing oils as coconut oil to improve blood circulation and weaken hair to prevent hair loss.
Conclusion
In the case of some individuals, especially those on a ketogenic diet, hair loss is mainly temporary and would generally be reversible through proper adjustments in diets and management of nutrition. By being mindful of adequate intake of protein, not excluding any vital nutrients, and making gradual adjustments to the diet, you can be on your way to promoting good hair growth with all the metabolic benefits of a ketogenic diet. If the hair loss keeps going on, or if other health problems disturb you while on keto, it would be worth looking at the whole process of dieting and taking care of oneself with the help of a healthcare professional.
