Whether you follow a diet for weight loss, to achieve health goals or for convenience, these plans usually come with food restrictions.
Limiting the foods you eat can cause you to miss out on key nutrients that are vital for thick, healthy hair.
Hair Expert at Milk & Blush Nicole Petty flagged vegan, vegetarian and keto diets as some plans to beware of.
While you can follow these diets and get all the nutrients you need, women must be very careful when selecting their foods.
Vegetarian diets include dairy products but no meat or fish
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In particular, women may damage their hair by not eating enough protein on vegan or vegetarian diets, and they could cause hair loss by cutting carbohydrates on a ketogenic diet plan.
Vegan
A vegan, or plant-based diet, involves eliminating all animal products, including meat, fish, dairy and eggs.
Nicole explained: “A popular diet to follow now for ‘Veganuary,’ veganism is a plant-based approach to eating that requires followers to avoid using or consuming animal-based produce.“
However, cutting out key animal products from your diet can cause deficiencies in key nutrients like iron and vitamin B12, which are essential for strong and shiny hair.
“Not eating enough protein can cause your natural hair growth cycle to slow down and may leave it looking dull and thin as a lack of protein may weaken hair strand structure.
“For a vegan diet, swap traditional animal protein sources for suitable options like chickpeas, tofu and quinoa. You can prevent other deficiencies with supplements or plant-based alternatives.”
Vegetarian
Vegetarian diets have more natural sources of protein, but those following them should still be mindful to pack their diet full of nutrient-dense whole foods.
The expert continued: “Vegetarians have more flexibility with their diet than vegans as they can consume eggs and dairy which are key sources of protein, vitamin B12 and calcium.
“Their exclusion of meat can leave them more susceptible to iron and zinc deficiencies, which can lead to brittle strands and even hair loss over time.
“Vegetarians who don’t eat enough protein-rich foods might struggle to provide their hair with enough nutrients to help locks grow.
“To combat this, they can stock up on iron-rich veggie foods like lentils, beans and dark leafy greens.
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What you eat affects your hair
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“These can be paired with vitamin C-rich foods like oranges and bell peppers to improve iron levels, and eggs should be a staple in your diet for biotin and protein to keep locks healthy.”
Keto
A keto – or ketogenic – diet plan is high in fat with moderate protein and low carbohydrates. Nicole explained: “Keto diets focus on high-fat but low-carb consumption with millions of devoted followers but making a drastic cut of carbs in your diet can lead to hair woes.
“Carbohydrates provide your body with energy and sudden restriction could trigger temporary shedding while your body adjusts.
“Keto-friendly foods like salmon, avocado and nuts are rich in omega-3s, protein and healthy fats which will help to counterbalance any potential hair fallout.”
