What to do when dieting causes major hair loss: follow 3 key anti-hair-loss diet rules and keeping glossy hair won’t just be a dream

Lately, seeing more and more hair collecting around the drain when you wash your hair can be alarming. If you’re currently trying to manage your weight, don’t ignore this warning sign: hair loss is often a direct consequence of extreme dieting. Let’s talk about how to protect that precious hair while losing weight.

• Related reading: Say goodbye to frizz! A hairstylist’s go-to “proper blow-drying steps”: Get an angelic glow without using hair oil

Why does dieting cause hair loss? Understanding telogen effluvium

 

View this post on Instagram

 

A post shared by 아현 (@ah.hyeon)

Our bodies are incredibly smart. When they sense a lack of calories and nutrients, they prioritize the limited resources available for vital organs such as the heart and brain. Hair follicles, which aren’t directly essential to survival, are pushed to the back of the line. Without enough nutrients, they are forced to stop growing and enter the so-called “resting phase” prematurely.

Medically, this is known as “telogen effluvium,” usually caused by extreme dieting or insufficient protein intake. The most important thing to know is that this reaction is delayed: You may suddenly experience significant hair shedding 2 to 3 months after starting an extreme diet. If you’ve noticed more hair falling out lately, it could very well be the aftermath of unhealthy dieting from a while back.

What should you eat for diet-related hair loss? 3 essential nutrients for healthy hair

 

View this post on Instagram

 

A post shared by 아현 (@ah.hyeon)

Hair is made up of 80% to 90% protein, though that doesn’t mean eating meat alone is enough. Micronutrients also play a key role in keeping hair follicles healthy and growing. Iron carries oxygen to the follicles, zinc helps form keratin, and vitamin D helps regulate the hair growth cycle.

The biggest no-no while losing weight is an unbalanced diet. Some women eat only vegetables or cut out carbohydrates entirely to slim down, which can leave them lacking in iron, zinc, and protein all at once. Carbohydrates provide the energy that affects the rate at which hair follicle cells divide, so cutting out starches completely to lose weight will definitely take a toll on your hair volume.

How much protein do you need each day to help prevent hair loss?

The good news is that if hair loss is caused by poor nutrition, new hair will usually start growing back within 3 to 4 months once you return to healthy eating habits. Rather than waiting passively, though, you should actively replenish the nutrients you’re lacking. The most basic rule is to consistently consume 60-80 g of protein every day.

 

View this post on Instagram

 

A post shared by 아현 (@ah.hyeon)

For everyday meals, choose more eggs, tofu, fish, or lean chicken breast. You can get iron from red meat, dark leafy greens, and legumes, while oysters, beef, and pumpkin seeds are rich in zinc. With the right food choices, you can keep your calories in check while still eating well.

The ideal weight-loss pace to prevent regaining weight and hair loss

Eating the right foods isn’t the only key; the pace of weight loss matters, too. Setting a goal of losing more than 4-5 kg per month puts enormous stress on your body. A 2024 study by the National Research Foundation of Korea involving 140 patients with telogen effluvium found that women are more likely than men to experience hair loss during weight loss.

Effective weight loss is never achieved overnight. Set your sights further ahead and create a slower weight-loss plan that you can sustain over the long term. It will help you stay healthy and maintain fuller hair.

In addition to this article, the following recent reports are also worth checking out: