You may have been aware of some of the negative effects of the ketogenic diet before beginning it, such as exhaustion, constipation, and nausea. Others, such as probable hair loss, may come as a surprise.
Hair loss is a genuine side effect of the ketogenic (or keto) diet for some people. The ketogenic diet, which is extremely low in carbs but high in fat, is exceedingly restrictive. Keto is not simply a variation on a typical low-carb diet, such as the South Beach diet or Atkins. You must also consume moderate amounts of protein, and it excludes many healthful items, such as grains, beans, most fruits, and many vegetables.
The keto diet's stringent nature is what can cause hair loss. According to research, hair loss is one of numerous negative effects that can occur during the early phases of a keto diet. If you don't follow keto carefully, which is tough even for dietitians to [advise you on], it's probable that you'll lose out on vital nutrients. These are the nutrients that promote hair development.
Here are four possible explanations for hair loss caused by keto:
1. You May Be Eating Too Few Calories on Keto
You'd assume that a diet that allows butter and cheese would be high in calories. People are less hungry as a result of their high fat intake, so they cut calories. This is one of the reasons why people who follow the keto diet may lose weight. However, going too low on calories too quickly is dangerous. It essentially gives a jolt to your body, which can cause less crucial functions, such as hair development, to stop down.
2. You May Not Be Getting the Protein Your Body Really Needs
As previously said, it is recommended that you limit your protein intake to maintain your body in ketosis, at least on the typical keto diet. While we get enough protein in a standard American diet, it's possible that because the keto diet is so focused on fat, you're not getting enough protein. According to a study published in the journal Dermatology and Conceptual in December 2018, your head has 100,000 hair follicles, 90 percent of which are in the growth phase, requiring appropriate protein, vitamins, and minerals to maintain a healthy head of hair. Your mane may suffer if you don't get enough of essential nutrients, especially protein.
3. You May Be Losing Weight Rapidly Due to Ketosis
Many people who follow the keto diet experience immediate, transient weight loss, which is one of the reasons it is still popular. However, the stress of both decreasing weight quickly and reducing protein consumption can contribute to telogen effluvium (TE). TE is the most prevalent type of hair loss and happens as hair transitions from the growing to the resting phase. It is frequently transient and can be brought on by hormonal, immunological, or dietary abnormalities. Many women suffer TE after giving birth, for example, as a result of hormone imbalances. TE is also known to be caused by some drugs, emotional stress, and crash diets.
4. You’re Missing Out on Key Nutrients That Contribute to Healthy Hair
Supplements that encourage hair development and a thick, shining appearance are trendy right now, and they almost all have one thing in common: biotin, a B vitamin that supports healthy hair. Despite the fact that biotin is abundant in many animal-based foods such as eggs and salmon, according to the International Food Information Council Foundation, there is some evidence that following a strict keto diet may lead to biotin deficiency, according to a mouse study published in the journal Nutrition. She does warn, though, that the research is restricted and only on animals. The evidence isn't strong enough to conclude that everyone on a keto diet should take additional biotin. Still, you should prioritize biotin-rich foods during this time.
How Can You Prevent Hair Loss on the Keto Diet?
Take a multivitamin to offset any potential deficiencies and help restore hair. A multivitamin will operate as an insurance policy, providing, at the very least certain basic nutrients. You should also strive to acquire your protein from high-quality sources like eggs and chicken. Biotin is also found in foods such as eggs, liver, and salmon. If you are already losing hair while following a well-planned diet, you should consider liberalizing your diet or working with someone who can help personalize your eating plan, depending on your goals.
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