Hair loss — typically in the form of diffuse shedding known as telogen effluvium — is experienced by some people in the first 3–6 months of keto. It is distressing but almost always temporary.
Telogen effluvium is triggered by physiological stress — any major dietary change (not specific to keto) can push hair follicles into the resting phase simultaneously. Rapid weight loss (which depletes caloric availability to hair follicles), very low protein intake, and nutrient deficiencies (biotin, zinc, iron) are the main contributing factors.
Telogen effluvium resolves as the body adapts. Hair typically returns to normal density within 3–6 months after the trigger resolves. This is not permanent hair loss.
Ensure adequate protein (at least 1.2g per kg body weight). Do not restrict calories severely while restricting carbohydrates. Include zinc-rich foods (red meat, pumpkin seeds) and biotin sources (eggs, nuts).
Eggs are particularly valuable — they contain protein, biotin, zinc, and iron all in one food. Include them daily via our keto breakfast collection and explore protein-rich keto main dishes.