Hey there Keto family!! Today I wanted to share some information regarding hair loss on Keto. This is a topic that we receive questions about every now and then. I am sure that there are many more of you out there who are just too embarrassed to ask. I personally experienced this myslef when we first started Keto a couple years ago. So, I thought I would put together a blog in effort to help those of you who are noticing some hair loss and not sure why.
So here we go...If you are doing Keto and you and noticing hair loss there are a few reasons why this may be happening.
1. Check your caloric intake. Are you taking in enough? One reason that you may notice loss of hair is that you may not be taking in enough calories. If you are very deficient in your intake this could be the culprit. You should be getting most of your calories in each day. Remember, this is not a LOW CALORIE diet it is a LOW CARB, HIGH FAT, MODERATE PROTEIN diet. This brings me to my next point.
2. Are you getting enough protein? Your body requires minerals and nutrients many of which can be found in animal products. If your protein is too low this could very well be the cause of your hair loss. You want to make sure your are hitting that MODERATE PROTEIN mark, a good rule of thumb here is about 3oz-5oz servings per meal. Try to up your protein intake and see if that helps with the hair loss. Dr. Berg suggest that a good formula for protein intake is .37-.7 grams times your body weight for figuring out how much protein your body needs. Watch Dr. Berg's video on Keto hair loss here. https://www.youtube.com/watch?v=ufnFuwB7aCA
3. Lack of Minerals! Your body needs a variety of minerals for maximum effectiveness. Ex: Calcium, Magnesium, Iron, Phosphorous, Zinc, Potassium and Sodium and this is just the start. We personally take a Magnesium, Potassium and Vitamin B supplement everyday. When you are eating fewer carbs, as you will on Keto, your body produces less insulin and glycogen and these stores become depleted. When glycogen stores are depleted your kidneys process and rid of these essential minerals like Sodium, Magnesium, Zinc, Potassium and Biotin in large amounts. This is why you need to replenish these minerals with a supplement. Your body needs to be healthy in order to grow healthy hair and nails. Supplementing minerals will also help you to stave off the Keto Flu which is common in the first few weeks of starting Keto. We will discuss this in another post.
To sum this all up, pay attention to what you are taking in. Make sure you are staying true to your macros. Supplement important minerals that your body may be lacking. Reduce stress levels and allow the process to work. DO NOT freak out if you are experiences hair loss. It is only temporary and your hair will regrow. I can say this from experience. It took about 6 months to notice that my hair was growing back. Now, it is just as thick as it was before. Make sure you are eating! I know that you may not be feeling hungry anymore once you become fat adapted however, you have to eat! Your body requires nutrient rich foods to work to it's full potential and be a fat burning machine.
If you have any questions feel free to drop us a message and we will get back with you.