Keto And Hair Loss: Does The Diet Help?

The keto diet is a popular weight loss strategy that involves eating high fats and low carbs. While it can be an effective way to lose weight, some people worry about potential hair loss. So, does keto cause hair loss? The answer is a little complicated. While there is no strong evidence to suggest that a low-carb or ketogenic diet directly causes hair loss, there are a few reasons why someone might experience hair loss after starting this diet.

Firstly, the restrictive nature of the keto diet can lead to insufficient calorie, protein, and nutrient intake, all of which are important for hair growth. Extreme weight loss, rapid dietary changes, and nutritional deficiencies can also trigger telogen effluvium, a common type of hair loss that occurs when the body goes through extreme stress. In addition, high-stress levels associated with making drastic dietary changes can also contribute to hair shedding.

However, it's important to note that any diet that results in rapid weight loss or nutritional deficiencies can potentially cause hair loss. Therefore, hair loss is not unique to the keto diet and can be managed by ensuring adequate calorie, protein, and nutrient intake.

Extreme weight loss and telogen effluvium

Telogen effluvium is a temporary condition that generally occurs about three to four months after rapid weight loss and lasts for up to six months. During this time, much more hair falls out than usual. This is because extreme weight loss can cause nutritional deficiencies, which can impact hair growth. For example, a lack of protein can cause hair strands to break and resist growing back.

Protein is essential for hair growth. When the body does not get enough, it prioritises important protein-dependent functions like tissue repair, digestion, and hormone production over hair growth. As hair growth is not essential for survival, hair loss may occur.

In addition to protein deficiency, deficiencies in iron, zinc, vitamin D, and fatty acids have also been linked to telogen effluvium. Extreme calorie restriction can also prolong this type of hair loss, as it can lead to malnutrition and accompanying issues such as decreased muscle function, cardiorespiratory problems, and a weakened immune system.

To prevent and treat telogen effluvium, it is important to focus on proper nutrition and a balanced diet. A paced, balanced diet that provides the body with essential micronutrients and macronutrients is key to long-term weight loss success and can help to avoid telogen effluvium.

Nutritional deficiencies

• Vitamin D is crucial for calcium absorption and overall health, including hair health. Low levels of vitamin D have been linked to hair loss and a condition called alopecia, an autoimmune disease that can cause hair loss all over the body.
• Biotin, a B vitamin, is essential for producing keratin, the protein that makes up hair. Biotin deficiency can lead to brittle hair and hair thinning.
• Iron plays a vital role in creating haemoglobin, which delivers oxygen and nutrients to cells, including hair follicles. Iron deficiency can disrupt hair synthesis and is a risk factor for hair loss, especially in non-menopausal women.
• Zinc is necessary for tissue growth and repair and helps regulate hormone levels. A zinc deficiency can lead to telogen effluvium or brittle hair.
• Selenium is a trace mineral with antioxidant properties that supports healthy hair growth and the production of thyroid hormones, which regulate hair growth. Selenium deficiency is relatively common worldwide and can lead to serious health issues.
• Vitamin E is an antioxidant that protects the scalp and hair from oxidative stress, which is linked to hair loss.
• Folic acid stimulates cell growth and boosts hair growth while helping to prevent premature greying.

Other nutrients that contribute to hair health include essential fatty acids, vitamin C, protein, and amino acids. A well-balanced diet that includes a variety of whole foods can help ensure adequate intake of these nutrients and support healthy hair growth.

Calorie restriction

To prevent hair loss due to calorie restriction, it is important to ensure adequate calorie intake. Aim for a modest 20-30% calorie reduction from your maintenance needs for gradual weight loss. This will help prevent extreme calorie restriction, which can prolong keto-related hair thinning. Include calorie-dense foods like olive oil, nuts, seeds, and avocados to prevent deficits.

In addition to calorie restriction, nutritional deficiencies, particularly protein and vitamin deficiencies, can also contribute to hair loss on a keto diet. Hair is mostly made of a protein called keratin, and a chronic protein deficiency can prematurely push hair follicles into the telogen resting phase, leading to hair loss. Biotin, a B vitamin that helps produce keratin, is often lacking in ketogenic diets as it is found in whole grains and legumes, which are typically restricted. Iron deficiency is also common, as keto diets limit iron-rich foods like spinach, lentils, and fortified cereals. These nutritional deficits, along with high-stress levels, can further exacerbate hair loss.

To mitigate hair loss due to calorie restriction and nutritional deficiencies, it is crucial to ensure adequate protein and calorie intake. Consume at least 0.8 grams of high-quality protein per kilogram of body weight daily, and increase this amount slightly with exercise. Include protein sources like fatty fish, pasture-raised eggs, bone broth, nuts, seeds, and low-carb dairy products. Additionally, focus on getting enough vitamins and minerals, such as biotin, iron, zinc, folic acid, and vitamins A, C, D, and B-complex.

In summary, while calorie restriction can be an effective strategy for weight loss on a keto diet, it is important to ensure a balanced and adequate intake of calories and nutrients to support healthy hair growth and prevent hair loss.

Stress

Chronic stress has been linked to hair loss, and studies have identified the biological mechanism by which it impairs hair follicle stem cells. Specifically, a major stress hormone called corticosterone in rodents and cortisol in humans can prolong the resting phase of hair follicles, preventing them from regenerating and causing hair loss.

The adrenal glands, which produce these stress hormones, play a crucial role in this process. Removing the adrenal glands from mice in a study led to rapid hair regrowth, indicating that stress hormones inhibit hair growth. Additionally, subjecting mice to mild stress over several weeks increased corticosterone levels and reduced hair growth, further supporting the role of stress hormones in hair loss.

The impact of stress on hair loss is not limited to physiological factors. Emotional and psychological stress can also contribute to hair shedding by releasing hormones that disrupt the normal hair growth cycle. This can lead to a condition known as telogen effluvium, a type of shock hair loss triggered by stressful or traumatic experiences.

Furthermore, stress management techniques such as meditation, exercise, social connection, and adequate sleep are important for countering the effects of stress hormones on hair growth. Additionally, gradual transitions into low-carb eating may help reduce stress levels and minimise hair loss.

In summary, stress is a significant factor contributing to hair loss. It disrupts the hair growth cycle, prolongs the resting phase of hair follicles, and inhibits regeneration. Both physiological and psychological stress can lead to hair shedding, and effective stress management techniques are crucial for maintaining healthy hair growth.

Protein deficiency

Causes of Protein Deficiency on Keto

The standard ketogenic diet consists of low carbohydrates, moderate protein, and high-fat intake. However, many beginners consume too little protein because they believe that too much protein can knock them out of ketosis, which is not true. Even a low-carb, high-protein diet can easily keep you in ketosis.

On keto, people often focus on fat intake while neglecting protein-rich foods. Additionally, some protein-rich foods like beans, lentils, and grains are restricted on ketogenic diets. This can lead to a deficiency in amino acids and other essential nutrients that support hair health.

Impact on Hair Health

Preventing Protein Deficiency on Keto

To prevent protein deficiency on the keto diet, it is important to consume adequate amounts of high-quality protein. Experts recommend a minimum of 0.8 grams of protein per kilogram of body weight, which equals 45-55.5 grams of protein daily for most adults, with higher amounts for active individuals.

Good sources of protein on keto include fatty fish like salmon, pasture-raised eggs, bone broth, nuts, seeds, and low-carb dairy products. Collagen peptides are also beneficial as they provide essential amino acids for hair keratin.

Supplements for Hair Health

In addition to ensuring sufficient protein intake, targeted supplements can help support hair health and prevent loss. Biotin, a B vitamin that helps produce keratin, is often recommended. Other beneficial supplements include iron, zinc, vitamin D, and B-complex vitamins.

While the keto diet can be effective for weight loss, it may lead to protein deficiency, which in turn can impact hair health. By ensuring adequate protein intake and incorporating targeted supplements, individuals can maintain healthy hair growth while following the keto diet.

Frequently asked questions