Keto Hair Loss: A Complete Guide for Healthy Hair in Ketosis

Are you facing keto hair loss problem after getting into ketosis? Then you are not alone, hair loss is one of the most common problem with low carb diet.

This happens due to the increased stress which comes with big dietary changes.

This keto hair loss is common that starts 3-6 months after adopting a low carb diet, where you will find the increase in hair fall when brushing your hair.

The good thing is this keto hair loss is a temporary setback on the keto diet.

After a few months, your hair follicles will start to regrow just as thick as before.

In this article, I will explain to you the reason behind the hair loss problem into ketosis and what are the actions you can take to prevent this problem.

Here Are The Several Things You Must Know To Prevent Hair Loss In Ketosis.

  1. The Science Behind Hair Growth
  2. Reasons Why You May Be Losing Hair On Keto
  3. Minimizing Temporary Hair Loss On Keto

1. The Science Behind Hair Growth

Hairs are more complicated as they look. Hair growth process is separated into two categories.

  • The Follicle: A hair follicle is a root of hair which resides in your skin.
  • The Shaft: This is outer part or a visible part of your hair is called shaft. The shaft is separated into two categories inner shaft and outer shaft. Both the follicle and shaft is responsible for growing hair.

Brief Timeline of a Single Hair Strand

A life of hair is categories in three different phases they are:

  • Anagen Phase: This is the first phase of active hair growth, the Anagen phase lasts from two to six years. In this phase, hair grows up to1cm each month.
  • Catagen Phase: This Catagen phase is also called the transitional phase where Growth of hair stops. This Catagen phase lasts for 2-3 weeks.
  • Telogen phase: Telogen phase is also known as the resting phase, in this phase, there is no growth and 20% of your hairs are in this phase. Telogen phase lasts for up to 100 days.
  • The Shaft: This is outer part or a visible part of your hair is called shaft. The shaft is separated into two categories inner shaft and outer shaft. Both the follicle and shaft is responsible for growing hair.

2. Reasons Why You May Be Losing Hair On Keto

We all know it very well our body is extremely complex that requires verity of minerals, vitamins, and other nutrients in order to keep a healthy immune system.

All this vitamins and nutrients are fulfilled by a healthy and well-balanced keto diet.

A well-balanced diet consists of a verity of foods that have numerous nutritional properties.

But while someone adopts a keto diet to lose weight, he may deprive the body of some essential nutrients or may be reduced its consumption. This lack of nutrients, affect the health of hair.

A ketogenic diet is not only the reason of hair fall, here I have listed the several reasons that may cause hair fall.

A) Large Calorie Deficits

Studies have shown that major weight loss causes hair loss.

According to the clinical studies, it is found that a major weight loss causes hair fall.

This is because while you are on the low carbohydrate diet or in ketosis your body spends limited energy on non-vital systems like hair.

Lots of beginners, who adopted a ketogenic diet, don't replace the calories that they generally fulfill from high in carbohydrate food with protein and fats.

Usually, face a severe calorie deficit and this low-calorie diet affect the hair health.

You can avoid this by consuming the healthy and right amount of keto food.

B) Vitamin And Mineral Deficiencies

Vitamin and minerals are very essential in proper cell growth, which directly impacts hair growth.

Vitamin and minerals help to produce sebum (natural oil) on the scalp. This natural oil provides a healthy hair growth.

In ketosis due to the low carbohydrate diet less insulin produced by the body, this depletes the glycogen from our muscles.

Because of the fall in glycogen stores kidney excrete large amounts of electrolytes like potassium, zinc, magnesium, sodium and iodine.

So you have to refill these minerals and vitamins by consuming a healthy diet to get your hair healthy.

C) Stress Plays A Large Role

Whether you are on a ketosis or not stress can cause the hair loss. On ketosis because of major dietary transitions, your body experiences the high stress all time.

These are the reason your body may undergo major stress on keto:

  • Nutritional deficiencies
  • Major caloric deficits
  • Extreme calorie restriction
  • Keto flu
  • Keto rash
  • Psychological stress

D) Lack of Biotin

Biotin promotes the utilization of energy and the synthesis of proteins in our body.

A lack of biotin, cause a decrease in protein synthesis, which would restrict the production of keratin (what our hair is made of).

On studies, it is found that less carbohydrate and high-fat food cause biotin deficiency.

So it is best to take biotin supplements to prevent the keto hair loss problem.

E) Not Enough Protein

Consuming an inadequate amount of protein in the most common Keto mistake by most of the keto dieters.

A standard ketogenic food consists of high fat, moderate protein and low carbohydrates.

But many beginners mislead this moderate protein and consume a very small amount of it.

They think high protein intake can throw them out of ketosis which is not true at all.

A low carb and high protein is carnivore diet which is very helpful to keep yourself into ketosis.

According to a study report, the two main factor of responsible for hair loss is protein under consumption and calorie deficits.

However, iron deficiency also causes the hair loss problem.

F) Gut Health

The microbiome that lives in our gut has a major role in our body health, including your hair, skin and nails.

These microbiomes are useful in breaking down food.

This produces essential micro-nutrients like biotin, vitamin K, B12, niacin, and folic acid which our body requires for healthy hair, skin and nails.

So keeping your gut healthy is very important in order to prevent hair loss.

To keep your gut healthy during the ketosis your consume probiotics supplement which will help you in a healthy gastrointestinal tract.

3. Minimizing Temporary Hair Loss On Keto

You can easily minimize the keto hair loss by ensuring that you are eating the adequate amount of calories and refilling the minerals.

However, there are also some other supplements which you should add to your diet to prevent keto hair loss.

Here are some food supplements to prevent hair loss in keto.

  • Biotin
  • Bone Broth
  • Collagen
  • Zinc
  • Coconut Oil
  • MSM or methylsulfonylmethane
  • Probiotics

Conclusion

Hair fall on ketosis may discourage you from adopting a ketogenic diet.

However, taking necessary can help in minimizing the keto hair loss problem.

To avoid this problem you should eat enough calories and add some extra vitamins and minerals to your diet.

Remember keto hair loss is a common thing which usually occurs on a major diet change.

Hence I would suggest you to stick to the ketogenic diet and experience the benefit of keto lifestyle.

Have you ever had keto hair fall? If yes, then how did you cope with it? Do let us know in the comments section below.

  • Jul 26, 2018
  • Category: blogs
  • Comments: 0
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