Ask Our Keto Nutritionist: Hair Loss, Weight Loss, and Pee Sticks

Got questions for a nutritionist who “gets” keto?

We’ve partnered with a tried and true keto nutritionist who’s dedicated to helping people live their best lives through the ketogenic diet. Please note that we’re not doctors, so if you have any specific questions regarding your own health, please consult with your trusted medical partner. 


Why is my hair falling out? Will it stop?

Stress (good or bad) and significant changes in lifestyle (including diet and weight loss), may cause a temporary thinning of hair. Hair growth goes through three different cycles, one of which is a “resting” phase. Stress or dietary changes may sometimes cause all the hair strands to go through the “resting” phase at the same time. The end result is an increased rate of hair loss at about 3-6 months from when the stress, or in this case, keto, began. Hair thinning is usually temporary and most people report healthier, shinier hair in the long run.

There are some other factors that could potentially cause hair loss that needs to be considered:

  • Not enough calories
  • Vitamin/mineral deficiencies
  • Too little protein
  • Chronic stress

 

Overall, please make sure you are eating a healthy ketogenic diet and not restricting too many calories. Hair loss is not uncommon with significant diet changes, and it’s usually temporary unless other factors are in play.


If I’m not losing pounds, am I losing weight? How can I tell?

mct oil benefits — woman with tape measure around waist showing weight loss

You’ve been eating properly, exercising, and logging your macros… and you’re STILL not losing!

Weight loss stalls can be so frustrating, especially when you’re pretty sure you’re doing everything the right way and following your keto diet to the letter! There are multiple possible reasons for a weight loss stall. Big ones I often see are:

  • Grazing between meals
  • Carb creep – too many hidden or unaccounted carbs entering the diet
  • Over-doing protein
  • Needing to cut back on the fat a bit

 

My advice? Ditch the scale, which does not differentiate between muscle or lean body mass to fat mass. Go by waist size or how your pants fit instead.

If you’re truly stalled (no inches or weight loss), Intermittent Fasting is a great way to bust through that stall.


Do you recommend pee sticks for measuring ketosis?

Urine ketone testing is the cheapest method of measuring, but it’s also the least accurate.

In the beginning, this is a good place to start as you can tell within a couple of days if you are on the right track. However, urine ketones (acetoacetate) is the excess ketosis not being used as fuel. After you’ve become adapted to living keto, you’ll find urine ketones start to fade. This is often misinterpreted as being out of ketosis, when in fact this may be a sign that your body is efficiently using your ketones for fuel rather than peeing them out. For me, my blood ketones (beta-hydroxybutyrate) are high, but I register almost nothing on the urine strip.


Got questions you’d like to ask a keto nutritionist? Let us know!


Tara Finnerty RDN, CSP, CD—is a ketogenic specialist and fat-fueled enthusiast. Tara is a registered dietitian in Utah and owner of Sugar House Nutrition LLC. Her aim is to provide nutrition support for people wanting to reap the many health benefits of the ketogenic (keto) diet. Her expertise in the keto diet was initially working with children who have uncontrolled epilepsy. Tara supports nutrition diversity and works toward helping people find an individualized approach to make healthy eating sustainable.


Up Next – Ask Our Keto Nutritionist: Snacks, Sweeteners, and Protein Powders

 

One Comment

  • Melva Pratts

    Great information, I am a diabetic using a ketogenic diet to rid myself of diabetes, good progress daily doing a case study on my own information using ketogenic lifestyle.

     

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