Author of ‘The Daily Sugar-Free Diet Formula’ and successful weight-loser, Zhang Qinglin, shares her experience on how to prevent hair loss during dieting, along with 7 nutritional solutions for healthier hair.
Why Does Hair Fall Out When Dieting?
Rapid weight loss can cause hair to fall out, in addition to stress, genetics, and lifestyle factors. This article focuses on a silent culprit often overlooked: nutritional deficiencies, especially protein.
Protein is an essential nutrient, acting as the building block for our bodies, including muscles, bones, blood, organs, skin, nails, and… hair. When the body is deprived of sufficient protein over time, metabolic processes slow down, functions decline, and hair is the first to signal distress.
Severe protein restriction leads to nutritional deficiencies that impact hair health.
Many people believe that consuming too much protein will lead to weight gain, but the reality is that most people don’t eat enough. Moreover, it is a common misconception to equate food weight with protein content. For instance, 100g of chicken breast provides only about 22.4g of protein.
Here are some examples to illustrate this point:
– 100g of chicken breast contains approximately 22.4g of protein
– 100g of chicken thigh contains roughly 16.6g of protein
– Pork belly: 15g protein/100g
– Mackerel: 14.4g protein/100g
– White shrimp: 21.9g protein/100g
How to Address Hair Loss During Weight Loss
1. Assess Your Protein Intake
If you’re experiencing hair loss while dieting, the first step is to evaluate your protein intake as it is a fundamental nutrient for nourishing hair from within.
It is recommended that for every kilogram of body weight, one should consume between 1g and 1.5g of protein per day. For example, a person weighing 50kg should aim for 50 to 75g of protein daily to maintain overall health, including hair health.
Even without a food scale, you can estimate visually: Your daily protein intake should be roughly equivalent to three slices of meat, fish, or shrimp, each the size and thickness of your palm (not including fingers).
An egg contains about 7g of protein, so including eggs in your diet can help boost protein intake while making it easier to track your consumption.
Taking control of your protein intake is key to maintaining your figure while dieting and ensuring your hair remains strong and resilient from within.
2. Supplement with Biotin – ‘The Hair Vitamin’
Restricting calories can lead to micronutrient deficiencies, especially biotin (also known as vitamin H or B7), which is crucial for strong and healthy hair growth. You can obtain biotin from nutrient-rich foods such as egg yolks, nutritional yeast, nuts, mushrooms, broccoli, and fish. Additionally, biotin supplements can be a useful option if your diet is not adequately balanced.
3. Use an Anti-Hair Loss Shampoo
During your weight loss journey, opt for an anti-hair loss shampoo to support hair nourishment from the outside. Combine it with a gentle daily scalp massage to stimulate blood flow, nourish hair follicles, and enhance the effectiveness of your hair improvement efforts.
4. Improve Your Lifestyle
Unhealthy habits like staying up late, smoking, drinking alcohol, or prolonged stress can negatively affect your hair. During weight loss, when your body is adjusting to changes, prioritize getting enough sleep, relaxing your mind, and avoiding irritating foods to support your hair’s recovery.
5. Check Your Thyroid Function
Hypothyroidism is a potential underlying cause of persistent hair loss as it affects the endocrine system and the production of hormones necessary for hair growth. If your hair loss persists despite nutritional improvements, consider getting your thyroid function checked.
6. Re-evaluate Your Diet: Are You Fasting or Doing Keto Extremes?
Strict diets like intermittent fasting or ketosis, if not properly adjusted, can lead to energy and nutrient deficiencies, resulting in hair loss. Listen to your body: if you’re experiencing excessive hair shedding, reconsider the intensity and nature of your diet, prioritizing balance over extreme measures.
7. Supplement with Minerals: Zinc and Iron Are the ‘Secret Weapons’ for Strong, Healthy Hair
Zinc and iron deficiencies are also common causes of weak and brittle hair. You can obtain these minerals through:
– Shellfish (such as oysters, clams, and mussels)
– Organ meats (such as pork liver)
– Red meat, egg yolks, cheese, eggplant, and more…
Most importantly, diversify your daily menu, avoiding monotonous or overly picky eating habits, to ensure your body receives a full range of micronutrients essential for overall health and the beauty of your hair.
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