* The outcomes of this diet depend on the person's individual predispositions and cannot be guaranteed in every person. We advise you to consult your doctor before you start a diet programme.
Shedding hair, splitting nails and suffering skin when losing weight? Revitalize them by a change in your diet
Have you started losing weight but feel that the you’ve lost also the quality of your hair, nails and skin? Suffering skin as well as shedding hair and/or splitting nails might be the result of your new diet. And caloric deficit. Change what you eat and you will not have to wait for visible change for long.
Varied healthy diet for beautiful skin, shiny hair and strong nails
Varied healthy diet rich in the necessary nutrients will pay off even when you want to lose weight. When you shed extra kilos, your body suffers from stress. „It is always important how you lose weight and how big is the caloric deficit for your body during your slimming efforts. When you lose weight, transport of minerals and trace elements into body tissues is often impacted because the body gets rid of unnecessary fat and sodium reserves,“ says Jiří Skála, a nutrition expert. Therefore, it may happen that we suffer from lack of some nutrients and apart from shedding kilos we may experience shedding hair and splitting nails.
Therefore, the mono diets (milk, rice, vegetable diets, etc.) pose unnecessary risk to your health. Apart from having enough important macronutrients – proteins, carbohydrates and fat – pay attention to a wide range of vitamins and minerals, in particular biotin (vitamin B7, known also as vitamin H), which supports hair growth, selenium or zinc to achieve beautiful strong nails and do not forget Vitamin C to enhance collagen production and improve your immunity.
However, the change doesn’t happen overnight. „You should always give the body some time to adapt and create new and natural ratio of nutrients, which may take several weeks,“ says the nutrition expert.
3 ingredients of the diet to look great
1. Enough protein when you lose weight
Proteins are the essential building blocks of our cells. Proteins do not help only with your slimming efforts. Their components enhance the production of skin pigment or hair growth. One of them is collagen, which we will talk about later.
Ideally, you should eat 1.2 to 1.5 g of protein per your ideal weight per day.. If you are a woman and weigh 60 kg, you should eat 72 to 90 g protein. When you are on a KetoDiet your daily protein intake is slightly higher. It is recommended to stick to the upper limit.
Choose carefully the sources of protein. The best sources are the following:
- Lean meat (e.g. there is 20 g of protein in 100g chicken filet),
- Sea fish that apart from protein contain important minerals (potassium, phosphor, iodide) and omega-3 fatty acids beneficial for your nails and skin,
- Dairy products – curd cheese, yogurt, skyr, cheese as well as fermented products,
How to replenish protein quickly in your diet?
2. Do not avoid healthy fats in your diet
Include food rich in healthy fat in your diet, such as nuts and seeds, avocado, high quality cold pressed plant oils (olive, walnut and the best is flax) or clarified butter (ghí). Healthy fats and losing weight go hand in hand.
„In a typical diet, fats usually account for 25–30% of total energy intake. Plant fats should prevail over animal fats in a 2 : 1 ratio, “ says Jiří Skála. So if your ideal daily intake is for instance 90 g of fat, 60 g should be plant fat. In KetoDiet, the ratio of macronutrients differs. KetoDiet is based on higher intake of fats (60–80% of total energy intake). The ratio of plant and animal fat is the same: 2 : 1.
Beware of lack of fats in your diet. It can cause hormonal imbalance leading to hair shedding, nail splitting and suffering skin as well as to more serious health problems including mood swings, irregular menstruation cycle, etc.
3. Collagen. Magical help for your skin, hair and nails
Tight younger-looking skin, strong shiny hair, flexible strong nails. One collagen drink a day may help you to fulfil your dream. And you can enjoy it as part of your diet plan. High quality sea collagen (5,000 mg), which as you already know is protein, is enriched with vitamin C and hyaluronic acid - persistent fighters for beautiful skin and stronger immunity. One clear advantage of powder collagen is that you can prepare the drink in no time.
Your trump card to achieve radiant beauty
Enjoy high quality regular sleep. „During night, about 1 to 4 hours after falling asleep, there is the biggest release of the growth hormone that is responsible for hair and nail growth,“ concludes the nutrition expert.
Author: Nikola Nevečeřalová
Photo: KetoDiet, Pexels
Do you want to lose weight and build some muscles? Can you do that simultaneously? Read more about losing weight and building muscles in one of our previous articles.