How to avoid hair loss by dieting and losing weight

To avoid hair loss during dieting, it is necessary to ensure a balanced diet, control the speed of weight loss, supplement key nutrients, reduce stress reactions, and choose a scientific dietary pattern. Hair loss is usually caused by factors such as insufficient protein, lack of trace elements, rapid weight loss, hormonal imbalances, metabolic stress, etc.

1. Ensure protein intake:

Consume at least 1.2-1.5 grams of high-quality protein per kilogram of body weight per day, with priority given to complete protein such as eggs, fish, and lean meat. Keratin in protein is the main component of hair, and long-term insufficient intake can cause hair follicles to enter a dormant phase. Vegetarians can pair beans and grains to improve protein utilization.

2. supplementing key nutrients:

focuses on supplementing iron, zinc, vitamin D, and B vitamins. Animal liver and oysters contain heme iron and zinc, which can promote hair cell division. Vitamin D deficiency is associated with resting phase hair loss. It is recommended to expose to sunlight three times a week or supplement with 400IU of vitamin D. B vitamins are involved in keratin synthesis, and whole grains and dark vegetables are high-quality sources.

3. Control weight loss rate:

The weight loss per week should not exceed 1% of the total weight, which is 0.6 kilograms per week for those weighing 60 kilograms. Rapid weight loss can trigger the body's stress response, leading to disrupted hair follicle cycles. When the calorie deficit exceeds 500 calories per day, a decrease in serum leptin levels may lead to hair loss.

4. Choose a low glycemic index diet:

Replacing refined carbohydrates with low glycemic index foods such as brown rice and oats can help maintain stable blood sugar levels and reduce the stimulation of androgens on hair follicles. Research shows that a high GI diet can exacerbate insulin resistance, indirectly leading to hair follicle miniaturization.

5. Managing stress levels:

Relieves stress through meditation, deep breathing, and other methods. Elevated cortisol levels can inhibit the activity of dermal papilla cells. Ensure at least 7 hours of sleep, as insufficient sleep can exacerbate oxidative stress reactions. It is recommended to engage in moderate intensity exercise for 30 minutes three times a week to regulate endocrine function. Implementing a phased dietary plan is safer than long-term strict restrictions, and a 5:2 light fasting mode can be used in conjunction with nutritional reinforcement. When cooking, choose low-temperature quick stir fry to retain nutrients and avoid repeated heating that can damage vitamins. Regularly monitor indicators such as serum ferritin and thyroid function, and investigate pathological factors for persistent hair loss. Gradual increase in calorie expenditure is more beneficial for maintaining hair health than simply dieting. It is recommended to increase muscle mass through impedance training to improve basal metabolic rate.