LCHF/KETO diet and hair loss

2. INSUFFICIENT CALORIE INTAKE

The LCHF/KETO diet is extremely satiating and is known for effectively suppressing the appetite and regulating the feeling of hunger. In the initial stages of adaptation, the body does not yet know how to use ketones and fat for fuel, and therefore directs all its energy into adapting to a new type of fuel. At the same time, it reduces energy consumption for non-vital functions (such as hair growth). 

Many people do not replace their caloric intake correctly at the beginning of the LCHF/KETO diet. Just cutting out carbohydrates and eliminating all other forms of sugar and glucose is NOT enough. It is necessary to replace these calories with the intake of fat and protein. If we don't eat enough and properly, it will show sooner or later in our organism's response to these changes. These changes are naturally stressful for the organism. The consequences of stress are described in the reason number 1. 

3. LACK OF VITAMINS AND MINERALS

Many people change their diet for specific health reasons: poor immune system, autoimmune diseases, intestinal problems, migraines... So, basically, the organism is most likely severely malnourished with vitamins and minerals, or proper absorption is prevented due to various intestinal problems that we may not even realize exist in our organism (food intolerances, allergies, leaky gut syndrome, inflammatory processes... ), but they can cause different symptoms. So we already have a fundamentally bad starting point. But what happens when we start the LCHF/KETO diet? The body begins to produce less insulin, glycogen reserves are depleted. When glycogen stores are depleted and insulin is low, the kidneys receive a signal to excrete all excess water retained by the body. And thus they flush out all the electrolytes and a lot of other vitamins and minerals. This usually happens in the first few weeks of changing your diet. It is known as the KETO flu. It is precisely the initial stages of changing the diet that are essential, when our organism needs additional support in the form of really carefully selected food, additional salt, additional vitamins and electrolytes. Basic foods and quality fats are not necessarily always enough. And consumtion of more salt might not always be enough. It often turns out that the replacement of all the electrolytes (magnesium, potassium, sodium) is necessary and that the intake of only sodium (in the form of salt) is not sufficient. At least that's my personal experience. As well as the experience of many other women, because women in particular have a much more sensitive organism and the disruption of the electrolyte balance in the initial phase can lead to the phenomenon described in the rason number 1. In addition to what has been described, it is also necessary to introduce enough quality fats into diet, and we must not forget about Omega 3 fatty acids.

Read more about this in the other blogs on this website:

• Regarding salt
• Regarding the importance of electrolytes

How to prevent hair loss and the body's stress response, what to watch out for and what to take in case of hair loss?

The first rule is the correct choice of food, which should be of good quality, unprocessed, fresh... In addition, it is necessary to pay enough attention to the replacement of electrolytes (which is extremely important, especially at the beginning!) and vitamins, especially if the change is undertaken due to health problems. 

Below are a few important nutrients that need to be provided in the form of food or supplements.

1. BIOTIN

Biotin is important for the health of our hair follicles and for hair resistance. It is found in foods such as:

• cauliflower
• eggs
• salmon
• almonds
• avocado
• mushrooms
• spinach
• dairy products

Adults need around 30 micrograms per day. Make sure you consume enough of the listed foods or get a food supplement that contains biotin.

2. MSM

Methyl sulfonyl methane (MSM) is an organic form of sulfur found in animal products, vegetables, and algae. It helps in the synthesis of creatine, which is also responsible for the health of hair and nails.

Conclusion: LCHF/KETO diet as such is not the cause of temporary hair loss, because LCHF/KETO foods are based to be high-quality, nutritious, full of useful ingredients and are unprocessed. A set of different factors leads to hair loss and it is necessary to understand that our body is a sensitive mechanism of countless reactions that have their own causes and consequences. The female organism is particularly vulnerable with its monthly fluctuations in hormones. Therefore, my advice - don't rush and be patient. Above all gain enough knowledge. Give your organism time for proper adaptation, support it with the vitamins and minerals and with the right selection of foods. Don't limit calories too much and don't cause additional stress (and thus an increase in cortisol) to your body. Your body will reward you with well-being, the best energy, a healthy immune system and even weight loss when the time comes.