Essential Nutrients To Prevent Hair Loss
Certain nutrients are required for proper hair growth and functioning, which we consume through our daily intake, however, there can be a shortage in the availability of these nutrients on the keto diet which contributes to hair loss. You can cover the damage by increasing the foods that contain these essential nutrients or take them as supplements if required. By consuming these nutrients, you can prevent hair loss on the keto diet:
Is Keto Diet Causing Your Hair To Fall Out
Dr Russell Morse Wilder from Mayo Clinic prescribed ketogenic diet for the treatment of epilepsy in 1921. Today, people might think that the trending Keto Diets is a completely novel invention, but thats not the case. It has been with us for almost a century. Today, they are popular as weight-loss diets. They are low in carbohydrates and high in proteins or fats. The Paleo and Atkins diets fall under the category of the ketogenic diet. Despite their numerous advantages, there are many adverse effects associated with them, including keto hair loss.
This is because a true keto diet, that is what people usually go with, requires low-carbohydrate consumption, in combination with high-fat intake, instead of proteins. In order to understand this, lets take a look at everything in greater detail.
Coconut And Peppermint Oil
The main fatty acid in coconut oil is lauric acid. It is able to reduce protein loss in both healthy and damaged hair, which is impossible for most other oils. It is the only oil that can penetrate inside the shaft.
When it comes to ketogenic dieting, the best version of coconut oil is unrefined oil a type of virgin oil naturally pressed from the coconut meat. This process retains all the nutritional benefits and medium chain triglycerides , fats that turn to ketones.
Peppermint oil with its cooling and refreshing effect has the ability to stimulate hair growth and increase blood flow around the scalp.
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What Is Wrong With Keto
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Keto For Weight Loss And Health
Most people see fast weight loss benefits within the first week. While most of that is considered water weight, it is also detoxing your body. By eating low carb, you are getting more whole foods and eating less processed and artificial foods.
During the first week of the keto diet, your body will use up its stores of glycogen. That is a form of carbohydrates. When your body uses that, you will lose water weight. That is the reason most people see dramatic results with their first week of keto.
That amount of weight you will lose will vary over time. Many consider it a healthy way to slim down and shed unwanted pounds. A keto resetting phase is when you restrict carbs so much that it shocks your body and jumpstarts weight loss.
If your weight stalls, one powerful tool to help with weight loss is intermittent fasting. That is where you eat within a specific time window. Some people eat in an eight-hour timeframe and then stop eating for sixteen hours.
You can tweak intermittent fasting to your own specific needs. You don’t have to go all-in at once.
Many people see inflammation go away entirely with the ketogenic diet. It also reduces risk factors for health issues like cancer, diabetes, heart disease, and much more.
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The Science Behind Hair Growth
Hair is more complicated than it seems. 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. There are two separate shafts inner and outer that surround the follicle. These are the structures responsible for protecting and growing your hair.
To ensure proper hair health, you need to make sure both the follicle and the shaft are healthy.
Heres a brief timeline of a single hair strand:
Lifestyle factors like temporary increases in stress from low carb diets can speed up the rate of your hair cycle, which causes hair loss.
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/5how To Make Changes In Your Daily Routine
It is not that your hair loss is going to stay forever, it is completely reversible. Most of the times, people notice hair loss after following the keto diet for two to three months. It can be due to too much stress and too little protein intake. Also, don’t follow keto and intermittent fasting together as it can be harmful to you.
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Common Keto Hair Loss Cause #: Quick Drop In Carb Intake
As you cut carbs and you shift into ketosis, your body will start using more fat and ketones, instead of carbohydrates, for fuel. Due to a concept known as metabolic flexibility, the transition from carbs to fat can vary significantly from person to person.
Some of us, for example, experience a relatively smooth transition into ketosis, while others will struggle through flu-like symptoms, fatigue, and increased stress levels.
Often, the transition to ketosis will be eased by addressing the previous three keto hair loss culprits. However, if going strict keto is still too stressful for your body, then you may need to decrease carb intake at a slower pace.
How Does Hair Grow
A single strand of hair is forced upwards from the root, through the hair follicle, towards the surface of the skin known as the shaft. This process is conducted with the help of the small blood vessels that carry enough nutrients to the follicle bulb, giving enough power for the new hair to grow.
To fully understand hair growth and the possible problems you might experience with your hair, its important to understand the cycle that each hair strand goes through.
Hair grows in three cycles or phases: anagen , catagen , and telogen phase. Every single hair strand has its own growth pace. At any moment, from starting to grow to falling years after, each hair is in one of the three phases. Shedding is considered to be a part of the telogen cycle.
Anagen phase. The first and the most active phase this is when the cells are dividing in the root of the hair. This is also the time when the amount of melanin the pigment that decides the hair color is at its highest point. During the anagen cycle, each strand of hair grows about a centimeter, or little less than half of an inch every month. This phase lasts three to five years on average, and little longer in Asian population.
Catagen phase. This is a short transitional period that lasts around 10 days and only about one percent of hair follicles are in catagen phase at a time. Most of the hair follicles are in anagen phase, and 10 to 14 percent in the third phase.
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Hold Up: Whats A Keto Diet
The ketogenic diet, more popularly known as the keto diet, is a low-carb, high-fat diet. It aims to transition the body from burning carbohydrates to burning fat, often resulting in significant, if not dramatic, weight loss.
The metabolic state called ketosis helps the body burn fat at a more efficient rate, as well as turn fat into ketones in the liver. These ketones supply energy for the brain.
On top of its weight loss benefits, the ketogenic diet also:
Causes massive reduction in blood sugar
Causes significant reduction in insulin levels
Can improve risk factors like body fat, cholesterol levels, blood pressure, and blood sugar
Can reduce symptoms of Alzheimers disease, as well as slow its progression
May cause reduction in the seizures of epileptic children
Helps improve symptoms of Parkinsons disease
May help improve acne
While on the keto diet, youll need to avoid or completely eliminate the following:
Grains and starches
All fruits except small portions of berries
Beans and legumes
Root vegetables and tubers
Low-fat and diet products
Foods allowed during a keto diet include all kinds of meat, fatty fish, eggs, butter and creams, cheese, nuts, healthy oils, and low-carb veggies.
Of course, like most crash diets, the keto diet can have some significant side effects.
Adapt To Ketosis Carefully With The Right Foods Supplements And Strategies
This step will help address any remaining gaps in your keto diet, easing your bodys transition into ketosis.
Keto Supplements to Consider:
Keto Strategies and Medicinal Foods:
Though there are a lot of suggestions in these three steps to stopping hair loss, the bottom line is to follow a well-formulated ketogenic diet plan with nutrient-dense low-carb recipes. This will naturally address the nutritional deficiencies that cause hair loss while supporting healthy hair growth as youre losing weight.
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How To Slow Down Keto Hair Loss
Focus on eating dense nutrition, primarily from grass-fed beef, wild-caught fatty fish, poultry, pork, and organic dairywith particular attention placed on consuming healthy fats like avocado as well as nuts and seeds to provide the body with the sustenance needed to maintain a marvelous mane.
Here a few more tips to keep your locks lovely and robust:
Keto Hair Loss: Myths And Facts About Keto Hair Loss
When a person starts a new diet plan, he or she goes through certain changes which are not always beneficial. Likewise, hair loss is a common condition that people come across when they start to follow a keto diet. It can be a very stressful situation for beginners as they are not well aware of the situation, but you do not have to get tensed about it as it is a temporary change which can be recovered easily by including certain nutrients in your diet plan and also by taking certain precautions. In this article, we will learn about keto hair loss.
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Hair Loss Dieting Research
An acute form of the condition telogen effluvium is a well-known side effect of sudden weight loss or decreased protein intake. This condition, which causes thinning or shedding hair, occurs when your hair prematurely enters the telogen phase. Dieting can cause physical and emotional stress, thereby causing more hair than usual to enter the telogen phase.
Protein deficiency: This can impact your skin, hair and nails because they are made primarily of protein. Protein is essential for hair growth, so a lack of healthy protein in your diet can cause broken hair strands that are resistant to growing back.
Iron deficiency: The most common nutritional deficiency worldwide, this is a well-known cause of hair loss. Its unclear what degree of deficiency leads to hair loss and studies are inconclusive. Risk factors include menstrual blood loss, malabsorption , the use of H2 blockers and a vegan or vegetarian diet.
Zinc deficiency: This essential mineral is important for the health of your skin and hair, among other key body functions. Although this type of deficiency is fairly uncommon, risk factors include aging, gastrointestinal disease, anorexia, malabsorption, chronic liver or renal disease, sickle cell disease, diabetes, cancer, alcoholism and a vegetarian diet.
How To Fix The Problem Of Hair Loss On Keto
There isnt any research available but there are a few things that can be tried:
Try eating more fruits and vegetables on your diet. Some of these contain micronutrients and antioxidants which may help your hair stay strong, healthy and not fall out as much.
if you are taking supplements, take them with food instead of on an empty stomach to reduce the chance of nutrient deficiencies. Vitamin B deficiency has been linked to hair loss in some cases stop the ketogenic diet and eat a balanced diet like normal people do!
The media has hyped up the keto diet but in reality its not that good for you. It also isnt sustainable for many people who dont want to give up carbs permanently. It is recommended that instead of following a fad diet, people should eat a balanced diet where they can get all their required nutrients in order to have a healthy, happy life.
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How Can Ketosis Affect Your Hair
Typically, your body uses carbohydrates from the food you eat for energy. But if you follow a low carb, high fat keto diet, you can go into a state of ketosis. When this happens, your body starts using fat, instead of carbohydrates, for fuel.
Several aspects of ketosis can trigger hair loss and a change in the health of your hair. Two of the most common reasons include:
- Fewer nutrients. By limiting your intake of carbohydrates, including some higher carb fruits and vegetables, you may be reducing the variety of nutrients your body typically needs for healthy hair. This could cause you to lose more hair than normal, or for your hair growth to slow down.
- Your bodys response to cutting calories. When you reduce your calorie intake, your body responds by making sure the energy thats available goes to the most important functions first. This includes things like cell growth and the functioning of your heart, lungs, and other organs. This means there may be less energy for hair growth.
Because Weve Been There
Lets start off by saying that weve got personal experience with keto induced hair loss . You see, a couple years back I suffered from a bout of excessive hair loss . And then guess what? A bad hair dye job finished it all off, and I lost two-thirds of my hair. Not fun to say the least.
But guess what? After a couple months of trying everything and anything related to hair loss, I finally found a regime which worked. And within just two weeks, my hair stopped falling in chunks. It literally went form 1k to just 30-50 . A year later, and my mane was back in full swing.
And most importantly, do not despair! As you probably know already : stress also causes hair loss. So if there ever was a vicious cycle, this is it.
An important note is that excessive hair loss can be caused by a thyroid malfunction, so its worth getting a quick workup to check that thats not the underlying issue.
Otherwise youve got options. So here are 6 home remedies you can try for keto induced hair loss. With an MSM supplement most definitely at the top of our list.
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