You may have been aware of some of the adverse effects of the ketogenic diet before beginning it, such as exhaustion, constipation, and nausea. Others, such as probable hair loss, may come as a surprise.

Hair loss is a natural side effect of some people’s ketogenic (or keto) diet. “The ketogenic diet, which is an incredibly low-carb but high-fat diet, is a pretty restricted diet,” explains Rachel Lustgarten, RD, of Weill Cornell Medicine’s Comprehensive Weight Management Center in New York City. Keto is not simply a variation on a typical low-carb diet, such as the South Beach diet or Atkins. It would help if you also consumed modest protein (some diet proponents think that excessive protein consumption will knock you out of ketosis, a stage in which the body burns fat for energy). She says it eliminates many healthful items, such as grains, beans, fruits, and vegetables.

The keto diet’s stringent nature might cause hair loss (and what makes it an unhealthy and potentially dangerous pick for some individuals). According to studies, hair loss is one of the numerous adverse effects that can occur during the early phases of a keto diet. “It’s pretty conceivable that you’ll lose out on crucial nutrients if you don’t meticulously follow keto, which is tough even for dietitians to [advise you on],” Lustgarten adds. These are the nutrients that promote hair development. (1)

Here are four possible explanations for hair loss caused by keto:

1. You May Be Eating Too Few Calories on Keto

You’d assume that a diet that permits butter and cheese would be high in calories. “Because of the high fat consumption, people are often less hungry and wind up decreasing calories,” explains Dallas-based Alicia Galvin, RD. This is one of the reasons why people who follow the keto diet may lose weight. But going too low on calories too fast is dangerous. It effectively gives a jolt to your body, which might cause less crucial functions, such as hair development, to shut down, according to Galvin.

2. You May Not Be Getting the Protein Your Body Needs

As previously said, it is recommended that you limit your protein consumption to maintain your body in ketosis, at least on the standard keto diet. While we receive enough protein in a traditional American diet, “it’s likely that being so focused on fat with the keto diet, you’re not getting appropriate protein,” adds Lustgarten. According to a study published in the journal Dermatology and Conceptual in December 2018, your head contains 100,000 hair follicles, 90 percent of which are in the growth phase, requiring appropriate protein, vitamins, and minerals to maintain a healthy head of hair. Your mane may suffer if you don’t get enough essential nutrients, especially protein.

3. You May Be Losing Weight Rapidly Due to Ketosis

Many people who follow the keto diet experience immediate, transient weight reduction, which is one of the reasons it is still popular. Yet, the stress of decreasing weight fast and reducing protein consumption might lead to telogen effluvium (TE), according to research published in Dermatology Practical and Conceptual in January 2017. According to previous studies, TE is the most prevalent kind of hair loss and happens as hair transitions from growing to resting. It is frequently transient and can be brought on by hormonal, immunological, or dietary abnormalities. Many women suffer TE after giving birth, for example, due to hormone imbalances. TE is also known to be caused by drugs, mental stress, and crash diets. (2)

4. You’re Missing Out on Key Nutrients That Contribute to Healthy Hair

Supplements that encourage hair development and a thick, shining look are trendy right now, and they virtually all have one thing in common: biotin. This B vitamin supports healthy hair. Even though biotin is abundant in many animal-based foods such as eggs and salmon, according to the International Food Information Council Foundation, Lustgarten claims that following a strict keto diet may lead to biotin deficiency, citing a study on mice published in the journal Nutrition.

She cautions that the research is restricted and only in animals (which means it is far from definitive and human studies are needed). “The evidence isn’t robust enough to conclude that everyone on keto should take additional biotin,” she adds. Nonetheless, it would help if you prioritized biotin-rich meals during this time.

How Can You Prevent Hair Loss on the Keto Diet?

Although not everyone experiences hair loss while on keto, there are certain activities you can do to promote your hair’s health while on keto.

Get enough nutrients

Keto is a low-carbohydrate, high-fat diet, so the key isn’t deprivation; calorie intake is essential, even intermittent fasting. But not just any calories will do. Consume enough keto-friendly macronutrients (low carb, moderate protein, and high fat) to prevent nutritional shortages. Protein consumption is essential in this case. You want enough protein, but not too much or too little. Micronutrients are also crucial; the B vitamin biotin is responsible for good hair’s lustrous, luxuriant appearance, and a biotin shortage can affect hair development. An iron shortage can also cause hair loss.

You can ensure that your macronutrients and micronutrients are enough by tracking your macros (especially important when first starting keto). It would help if you also considered taking a multivitamin.

While sticking to your macros will not prevent you from losing hair when migrating from a high-carb to a high-fat, low-carb diet, it will help your body adjust faster, allowing you to get through the transition phase and back to your usual hair-growth cycle.

Reduce your stress level

Whether you’re on a keto diet or not, elevated cortisol (stress hormone) levels can cause temporary hair loss. To guarantee that stress isn’t affecting your hair’s health or causing it to fall out, try the following:

• Reduce your stress levels in whatever manner you can, such as by meditation, yoga, walking, getting adequate sleep, and avoiding stressful situations as much as possible.
• Choose a moment when you know you won’t have too many significant pressures on your plate.

Get enough sleep

Make sleep a priority; it is when your body restores itself. Rest is often overlooked in today’s world, yet it is crucial. Sleep deprivation can impair the operation of your endocrine (hormonal) system, causing stress hormones to rise and, among other things, induce hair loss. (3) Do the following to assist in guaranteeing you get adequate sleep:

• Relax before bedtime with a hot bath, a book, or soothing music.
• Spend time before bed to stretch and relax to fall asleep quickly.
• Try to get to bed sooner (something we can all work toward).
• Get into a routine by going to bed simultaneously every night.
• Let yourself have eight hours of sleep every night.

Explore underlying causes with your doctor

There might be other reasons for hair loss, such as sudden weight reduction. If you’re starting keto (during the first week or two) or have been in ketosis for a while and are still losing hair, go to your doctor to see if there are any other explanations, such as a nutritional deficit, thyroid issue, autoimmune illness, or medication you’re responding to.

The bottom line

If you’re losing hair on keto and are convinced it’s not due to other factors, relax and ride out this transition time; you’ll soon have your usual head of hair back. Meanwhile, remember to eat healthily, reduce stress, and get enough sleep to continue reaping the incredible advantages of keto. Bonus: the coconut oil you probably use for keto cooking is also fantastic for hydrating your scalp and hair follicles!

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