Keto Diet Hair Loss: Maintaining Healthy Hair

I had to share my experience with my hair on the standard keto diet! The ketogenic diet has received much acclaim over the years and 2 years ago I embarked on my keto eating journey. For me, a person who is carb addicted, I found the diet to be a challenge. Consuming albeit "healthy fats" seemed foreign if not insane! I went into the eating program hardcore, following Stephanie Persons protocol which consisted of no cheese, virtually no nuts, very low carbs, moderate to low grams of protein, and lots of fat! This keto diet approach can be beneficial for overall health, including reducing risks associated with heart disease. I also did not use urine keto strips, I used a blood glucometer & a blood ketone meter. After several weeks, I was in a state of ketosis! Although many versions of this diet allow for cheese, milk, and nuts, as well as higher protein - I followed Stephanie Persons's protocol explicitly.

Skin and Hair on the Keto Diet

How did I feel physically & mentally? Great! How did my hair and skin react? Great! Although, many people claim they lose hair on keto - I believe this has more to do with depravation and virtual starvation. My eating was 75 to 80% fat!  My body loved running on ketones - and as a bonus, my hair was growing, glowing, and strong. My usual acne disappeared and I lost over 12 pounds in 2 months.  Some of my clients find this to be trichotillomania help as well as using. A DIY hair mask for dry hair and healthy hair growth.  

Bone Broth Soup Helps Hair

My take is, that your body loves healthy fats, grass-fed meats, leafy veggies, avocados, and some coconut oil. I also joined a keto group that shared recipes and experiences. As I stated this was a strict protocol.  But then the final straw was the bone broth soup! I made the soup with cow knees, marrow, and all types of bones. I would cook the soup for over 30 hours in a crock pot - my family could not endure the odor. My son told me that the house smelled like a morgue and that is all I could think of when sipping my soup!

Is the Keto Diet Sustainable?

The bad news - for me - it was unsustainable! When I took my first bite of pork belly I vomited. I just do not like animal fat and trying to substitute with MCT oils and coconut oil fat bombs started to make me sick. Although my body looked & felt fabulous and my hair was glimmering - I took my first bite of pizza! That knocked me right out of ketosis, the idea of a month of eating keto just to get back into ketosis was disheartening! I felt like a failure, but living for me also consisted of enjoying food and an occasional glass of wine!

The Importance of a Balanced Diet

What did I do? I did not binge, instead, I gradually started eating the foods I enjoyed. Thankfully I love veggies so I kept those, I still eat a moderate amount of healthy fats such as salmon, eggs, avocados, and fish. I stay away from processed food and indulge in an occasional bowl of pasta and a few slices of pizza. As I reflect on my journey with the keto diet and the struggle of balancing health and enjoyment, I realize that sustainability is key. While the keto diet brought me initial success with glowing skin and shiny hair, the strictness became overwhelming.

Nutritional Deficiencies On Keto

Keto hair loss can affect your hair health with the lack of important nutrients like vitamin D, vitamin C, and vitamin E and may create both iron deficiency and the important B vitamin. A paleo diet may be a better option for those experiencing hair loss.

The Paleo Diet for Healthy Hair

Transitioning to a paleo eating plan may be beneficial for those experiencing hair loss, including conditions like alopecia areata, on the keto diet due to potential biotin deficiency. By incorporating a variety of nutrient-rich foods such as lean meats, fruits, vegetables, nuts, and iron supplements, you can address potential deficiencies that contribute to hair health. Remember, finding a balanced diet that works for you is key to both looking and feeling your best. It seems like your experience with the keto diet and hair loss has been challenging. It's important to listen to your body and make adjustments as needed to maintain both your health and enjoyment of food. Transitioning to a paleo diet, rich in nutrient-dense foods, could be a beneficial alternative for addressing potential deficiencies and promoting healthy hair growth. Remember, finding a balanced diet that works for you is key to overall well-being.

Rapid Weight Loss and the Risk of Hair Loss

Rapid weight loss, such as that experienced on the keto diet, has become increasingly common in recent years and can sometimes lead to experience hair loss. This is often due to a lack of essential nutrients or sudden changes in any kind of diet. While the keto diet can promote weight loss and improve certain aspects of health, it's important to ensure you are still getting all the necessary nutrients for overall well-being, including healthy hair growth. If you notice significant hair loss while on any diet, it may be beneficial to consult a healthcare professional or a nutritionist for guidance on how to address this issue while maintaining your weight loss goals. So take it slow, and do not adopt calorie restriction which often leads to telogen effluvium which interrupts the hair growth cycle and causes hair loss.

Why Is Hair Shedding a Potential Side Effect?

A restrictive diet such as the keto diet can sometimes lead to sudden temporary hair loss and potential hair loss as a side effect. When the body is deprived of certain key nutrients or experiences sudden changes in calorie intake, it may prioritize essential functions over less critical ones, such as hair growth. This can result in temporary hair shedding or thinning. It's crucial to ensure you are still nourishing your body with all the necessary nutrients, even while following a specific diet plan like keto. Remember that gradual weight loss and a balanced approach to nutrition are key to maintaining overall health, including healthy hair growth.

Conclusion

What happened to my hair & skin? Not much, by keeping the healthy fats in my diet my skin maintained its glow and elasticity.  My hair is still shiny, but l experience some hormonal acne breakouts.

My takeaway! Keto works, but for me not so much! I am sure it is great for many and I wish it were sustainable. I am glad I tried it and kudos to those who can do it! Love to hear about your experience.

Can the keto diet cause hair loss?

Yes, hair loss can occur when starting the keto diet due to nutrient deficiencies or stress on the body. To combat this, ensure you're consuming enough protein, vitamins, and minerals. Consider supplements if needed and consult a healthcare professional for personalized advice.

What Meal Plan Is Best for Healthy Hair and Skin?

A well-rounded meal plan rich in nutrients essential for hair and skin health is crucial. Include foods high in biotin, vitamin E, zinc, and omega-3 fatty acids. Some examples are salmon, avocados, nuts, seeds, eggs, spinach, and berries. Ensure you're getting enough protein from sources like chicken, tofu, and lentils. Stay hydrated and consider incorporating collagen-rich foods like bone broth or taking a collagen supplement to support skin elasticity and hair strength. A balanced diet coupled with proper hydration and a good skincare routine can do wonders for your hair and skin health.

Are MCT Oils Such as Coconut Oil Important to Take While on Keto?

While MCT oils like coconut oil are not essential on the keto diet, they can be beneficial for some people due to their quick energy source and potential appetite-suppressing effects. However, it's important to focus on overall nutrient-dense foods first and then consider adding MCT oils if desired. Experiment with incorporating them into your diet and see how your body responds. Remember, individual responses to different dietary components can vary, so listen to your body's signals.

Do B12 Injections Help for Hair Loss?

B12 injections may help with hair loss if the cause is related to a B12 deficiency. However, it's crucial to consult a healthcare professional for proper diagnosis and treatment recommendations. While B12 is essential for overall health, its direct impact on hair loss varies from person to person. Prioritize a balanced diet and address any underlying deficiencies for optimal hair health.

Hydration is Key for Healthy Skin and Hair

Hydration is indeed key for healthy skin and hair. Drinking an adequate amount of water daily can significantly impact the overall health and appearance of your skin and hair. Along with a balanced diet rich in essential nutrients, staying hydrated plays a crucial role in maintaining skin elasticity, promoting cell regeneration, and supporting hair strength. Make sure to prioritize hydration alongside your skin and hair routine for optimal results.