TL;DR I know protein and fat are key in preventing hair loss when you're eating at a deficit. What's the recommended grams/day or percentage breakdown in order to prevent hair loss?
Every time I've lost weight in the past it resulted in me losing some hair. It wasn't too bad--I've heard real horror stories on here--but it was more just like, a couple strands when brushing, a couple strands while washing, and maybe a few strands a day from running my fingers through my hair. However, that's a huge difference from my norm--I usually never shed; I never have to clean the drain when I'm done showering because there's nothing there. I have to clean my hairbrush maybe once a month.
My hair is my pride and joy; it's the thing I like most about my appearance and the thing I always get complimented on the most. It's thick and long and wavy and healthy. I'd be devastated if anything were to happen to it.
I did some searching on the sub and saw that everyone basically said hair loss prevention comes down to either eating more, taking a supplement (usually iron and biotin), and consuming a higher percentage of fat and protein.
My daily multivitamin has iron and I just ordered some biotin online. I also take fish oil, and I've been using the Ordinary hair serum for density. I'll be honest and say I don't want to consume more calories per day; right now I eat around 1200 (admittedly some days it is less, but some days it is more).
Looking at my MFP trends chart, it looks like my macro percentage ratios are pretty bad: looks like it's been around 30-35% carbs, 50-55% fat, and around 15% protein. I know that's bad and I need less carbs and more protein and maybe less fat too.
What macro percentages should I be aiming for in order to prevent hair loss? Especially on a 1200 calorie diet. I enjoy carbs (baking cute things is a fun pastime of mine) and don't want to give them up completely by going keto, but I'm willing to limit it to something like once or twice a week. I could even be down to eat keto most days per week or for most meals--I know that breaks you out of ketosis, but I don't really care about ketosis.
[link] [comments]
source https://www.reddit.com/r/loseit/comments/g28cnm/how_much_protein_and_fat_should_you_eat_in_order/
No comments:
Post a Comment