Aside from weight gain and wrinkles, men and women dread this– hair loss. But is hair loss a side effect of the keto diet? Are there any tricks to prevent such from happening?
Forum on low carb diets like keto ultimately have a common lamentation – hair loss. Yes , hair loss is a common occurence for those following keto diet . However, it is best to note that while it is a reality that many have to go through, it’s but a temporary setback and will eventually be gone once one has fully adjusted to the unique dietary routine.
What causes hair loss in Keto Diet ?
Various researches on low carb diets had noted hair loss as a common side effect. In fact, many forums and social sites have also noted quite a number of cases of hair thinning. The ketogenic diet itself, however, is not responsible for the said issue. Experts suggest, sudden hair loss may actually be an individual’s initial reaction to abrupt dietary changes resulting in the following:
- Caloric deficits
- Vitamins and minerals deficiency
- Inadequate protein
- Low biotin production
- Gut issues
Being a highly restrictive high-fat, low-carb diet, keto can result in lower food intake as compared to one’s “convenient” diet. This massive dietary overhaul allows can also cause drastic calorie deficit leading to deficiency in various vitamins and minerals responsible for the production of biotin.
Keto weightwatchers usually experience a lot of peeing which then, flush out electrolytes rich in zodium, potassium, zinc and other vitamins and minerals. Be reminded also that the more aggressive one gets with such dietary changes, stress can also reach sky-high leading to hair loss conditions like alopecia, telogen effluvium, or trichotillomania.
On the other hand, hair loss can also be triggered when the gut is unhealthy.
How to Stop Hair Loss When On Keto?
While hair loss as a ketogenic diet side effect is for real, it can be completely reversible through proper meal planning as a main mitigating factor. A meal plan that helps to deliver adequate amount of nutrients to the body will not only help prevent instances of thinning hair, but also other conditions like keto flu or keto rash.
Along with creating a weekly meal plan, you may also want to keep track of your liquid and sodium consumption to keep electrolyte levels in check.
You may also want to supplement with products like biotin collagen, to counter the usual triggers.
Keeping stress to a minimum will also help greatly in combatting hair loss when on keto diet. On top of ensuring healthy sleeping habits, try to add yoga, Pilates or mindful meditation to your overall diet plan.
Shifting to a keto diet must not be done abruptly but transition period must be carefully delineated so as not to “shock” the body and prevent complicated issues from cropping up.
Hair loss, without a doubt, can happen when on a ketogenic diet. This is but a temporary setback though and usually corrects itself as you progress or get attuned to your new restrictive keto diet plan.
By noting down preventive factors mentioned above, you can also prevent such condition from cropping up. When hair loss persists though, you may want to seek out medical advice to rule out underlying undiagnosed condition.