Shark Tank Fat Burning Gummies

After following a keto diet for a while, have you noticed that you lose a large amount of hair every time you comb your hair and shower? Actually, hair loss is one of the common side effects of the keto diet. If you are suffering from a similar problem, I hope this article can help you clear your doubts.

Hair Growth Cycle

Hair contains two separate structures: the hair follicle and the hair shaft. Only when both of these parts are healthy can your hair be supple and shiny.

Hair doesn’t grow all the time, it will naturally shed and after a while, new hair will grow again. The growth cycle of hair consists of new growth, aging, shedding, and then new hair growing from the same pore.

• Growth phase: This is the most active phase of hair growth and usually lasts from 2 to 6 years. During this phase, hair grows at a rate of about 1.3 cm per month, more rapidly in summer than in winter.
• Degeneration phase: This is a short transitional phase that usually lasts for two to three weeks. During this phase, hair growth stops.
• Resting phase: This phase can last for several months. Aging hair will fall out.
• Neogenesis: The “papillae” under the hair follicles begin to divide and proliferate with new cells and new hair growth begins.

Under normal circumstances, as a new hair grows, the average adult can have up to 150,000 hairs and lose up to 100 hairs per day. And certain factors can speed up the hair life cycle, which can lead to even greater amounts of hair loss. Changes in diet are an important part of these factors.

Keto Diet Hair Loss Causes

A keto diet is a low-carb but high-fat diet, which is actually a restrictive diet. And a restrictive diet may lead to hair loss.

Rachel Lustgarten of the Cornell Medical Center for Integrative Weight Control mentions that if you don’t follow a keto diet properly, it’s easy to miss out on important nutrients that can cause symptoms of the keto flu, including hair loss.

One study found that the keto diet was effective in relieving seizures in children. However, two of the 45 participants developed thinning hair.

Any relatively large change in diet can lead to temporary hair loss. This is similar to hair loss in women after pregnancy caused by hormonal changes, and dietary changes can affect your hormones. And it will take some time for your body to adjust.

The Causes of Keto Diet Hair Loss Can Be Summarized Into the Following 5 Types:

1. Insufficient Calories

Many keto diet newbies think they can lose weight by strictly limiting their carbohydrate intake. It’s true that eating fewer carbs can help you lose weight but it’s also likely to result in insufficient calorie intake, and any low-calorie diet will affect the health of your hair.

2. Lack of Vitamins and Minerals

Studies have found that a lack of amino acids and micronutrients (such as zinc) led to thinning hair in participants. When you eat only very few carbohydrates, your body’s insulin secretion is greatly reduced and glycogen reserves are depleted. With this, the kidneys excrete large amounts of water and electrolytes, such as sodium, zinc, magnesium, potassium, and iodine. And these minerals are important nutrients for healthy hair.

3. Increased Stress

When going through any kind of diet change, your body is subjected to all kinds of stress. And stress can lead to temporary hair loss. This is because the change in diet causes the body to consume a different proportion of nutrients and different calories than before, plus the presence of the “keto flu”. All of this can cause a degree of physical stress and psychological burden. In most cases, hair loss due to stress is temporary and usually lasts only two to three months.

4. Lack of Biotin

An animal study found that a low-carbohydrate, high-fat diet can lead to biotin deficiency. A keto diet must strictly limit carbohydrate intake, so even some vegetables or fruits rich in vitamins and micronutrients become forbidden foods. This can easily lead to nutritional imbalances, which include biotin.

Biotin, also known as vitamin H. Your body needs biotin to help convert certain nutrients into energy. It also plays an important role in maintaining healthy hair, skin, and nails.

5. Lack of Protein

A standard keto diet should include a small number of carbohydrates, a moderate amount of protein, and a high percentage of healthy fats. Many people basically ensure the right amount of carbohydrates and fats, but often neglect protein. Others worry that eating too much protein will make their body go off ketones because of sugar xenogenesis. When in fact, even a low-carb and high-protein diet (such as a meat-only diet) can easily put you into ketosis. When protein is lacking, the hair goes into a resting state, which helps the body conserve protein, which can lead to massive hair loss after a while.

Prevent Hair Loss with Nutrient Supplements

All tissues and organs in your body need enough vitamins, minerals, and other nutrients to function properly, and hair is no exception. Especially if you follow a keto diet, supplementing with certain specific nutrients is crucial for healthy hair growth and preventing hair loss.

Biotin

Biotin is one of the most effective natural hair enhancers, promoting rapid hair growth and hair regrowth. Foods that are rich in biotin and are suitable for the keto diet include:

• Egg yolks
• Animal organ meats, such as liver and kidney
• Nuts, including almonds, walnuts, and peanuts
• Cauliflower
• Mushrooms
• Avocadoes
• Spinach

Biotin supplements can also be taken, with experts recommending a daily dose of 2 to 5 mg of biotin to enhance hair texture.

Methylsulfonylmethane

Methylsulfonylmethane (MSM) is a chemical naturally found in green plants, animal products, and algae. MSM helps to build links in the structural tissues of the body (including skin, nails, and hair), thereby strengthening keratin, the fibrous structural protein needed for healthy hair and nails.

Collagen

Collagen is part of the hair follicle stem cells (HFSC), which act as cells that produce new hair. A lack of collagen triggers early aging of these stem cells, which can lead to hair loss. Collagen supplementation can prevent early hair loss, thinning hair, and gray hair.

Zinc

Several studies have shown that zinc deficiency can lead to hypothyroidism and severe hair loss. Foods rich in zinc and suitable for a keto diet include:

• Lamb
• Grass-fed beef
• Cocoa powder
• Pumpkin seeds
• Cashews
• Mushrooms
• Chicken

Vitamin C

Vitamin C is best known for its ability to boost the body’s immune system. It also has the little-known benefit of helping to produce collagen. And collagen is needed for healthy hair and skin. Keto foods that are high in vitamin C include:

• Colored peppers
• Kale.
• Spinach
• Kale with seeds
• Cilantro
• Thyme

Vitamin A

Vitamin A is an important nutrient for hair growth, as well as for maintaining healthy skin, vision, and immune systems. Many foods rich in vitamin A (such as meat, eggs, dairy products, and fish) are suitable for a keto diet.

However, it is important to note that you should not consume large amounts of vitamin A. Excess amounts can cause vitamin A toxicity, which can include visual disturbances, headaches, nausea and vomiting, and joint pain. If you follow the keto diet correctly, you can basically get enough vitamin A from food.

Vitamin D

Vitamin D is important for calcium absorption and many other body functions (including maintaining healthy hair). Keto-friendly foods rich in vitamin D include:

• High-fat fish, such as fresh fish, fresh fish, tuna and sardines
• Bullfrogs
• Egg yolks
• Mushrooms

Regular sun exposure and a balanced diet will ensure that you get enough vitamin D, but if your skin has little exposure to sunlight (e.g., in winter), you will need to take an additional vitamin D supplement at an intake close to 1,000 IU per day.

Vitamin E

Vitamin E is an antioxidant that promotes healthy cell and hair growth. Foods that are suitable for a keto diet and are rich in vitamin E include:

• Sunflower seeds
• Almonds
• Hazelnuts
• Peanuts
• Avocado
• Spinach

Protein

Red meat, poultry, fish, and shrimp are all suitable protein sources for a keto diet. However, if you are a vegetarian and want to go keto at the same time, you will not be able to get protein from animal-based foods. This can lead to hair loss and more serious complications such as muscle loss and a compromised immune system. The good news is that many keto-friendly plant-based foods also contain plenty of protein, such as :

• Soy products, such as tofu and soy drums
• Nuts and nut butter
• Chia seeds, flax seeds
• Vegetables such as broccoli, spinach, asparagus, and Brussels sprouts
• Green beans

Iron

Iron deficiency in the body can cause many health problems, including anemia, fatigue, headaches, and dry, damaged hair. Women are at higher risk of iron deficiency than men. Add iron-rich foods to your keto diet, such as:

• Shellfish
• Spinach
• Red meat
• Pumpkin seeds

Probiotics

When you change your diet, it can affect the balance of flora in your gut. Probiotics are healthy bacteria that can help restore this balance. Eating more foods with probiotics or taking dietary supplements can help improve digestion. Better digestion can make it easier for your body to absorb the nutrients it needs to stay healthy, including hair health.

The following keto-friendly foods can increase the beneficial bacteria in your gut:

• Sauerkraut and kimchi
• Asparagus
• Garlic
• Bone broth
• Apple Cider Vinegar
• Ginger
• Greek yogurt
• Coconut oil
• Blueberry
• Avocado
• Chia seeds

Conclusion

Keto diet hair loss is only temporary and self-corrects relatively quickly. You can prevent or alleviate the symptoms of hair loss by making changes to your diet. Eat enough calories. Eat foods rich in vitamins, minerals and electrolytes. Eat foods rich in biotin (liver, egg yolks, avocados, etc.). Also, try yoga practice or meditation to reduce stress. If none of these measures solve the problem, it is recommended to seek medical attention as soon as possible to ensure that there is no underlying health condition.