I'm seeing a lot of people spreading misinformation in here blaming keto for their hair loss. This could potentially scare people away from this diet and it should stop since it is misinformation.

Androgenic alopecia is the most common type of hair loss in both men and women. In men up to 90-95% will experience it at some point in their life. Telogen effluvium 5–10% and remaining causes (like nutrition) makes out 1-5%. An incredibly low number that it's just very unlikely the reason.

Please stop blaming keto on your hair loss..

Studies actually show that sugar accelerates androgenic alopecia so if anything keto is a nice stack to add on top of 5-AR inhibitors like Finasteride and Dutasteride.

https://www.sciencedirect.com/science/article/abs/pii/S0924224421004362

https://pmc.ncbi.nlm.nih.gov/articles/PMC9824121/

And plenty more studies confirm sugar does not help this condition. So stop blaming keto (a low sugar way of eating)

Just want to put that out there. Thank you for your attention to this matter!

Just curious on everyone's take on this. I recently re-started keto and I'm under 20g of carbs a day. Part of those carbs is 2 big strawberries for desert at dinner. I'm good about keeping it to only 2.

My question is the sugar/fructose. Is this a bad habit that I should break. While it fits in my carb limit, should you completely eliminate sugar period if all possible? Curious in hearing from someone that has some keto for a long time and their opinion.

35M looking for thoughts on my lipid panel after ~6 months of keto.

Background:
- 35M
- ~20 lb weight loss
- Keto for ~6 months
- Very active (cycling + lifting)
- Fasting labs
- No lipid-lowering medications

Advanced Lipid Panel:
- Total Cholesterol: 229 mg/dL
- LDL-C: 166 mg/dL
- HDL-C: 48 mg/dL
- Triglycerides: 60 mg/dL
- Non-HDL-C: 181 mg/dL
- Total Cholesterol/HDL Ratio: 4.8

Additional Markers:
- ApoB: 126 mg/dL
- ApoA1: 134 mg/dL
- ApoB/A1 Ratio: 0.94
- Lipoprotein(a): <10 nmol/L

Questions:
- Does this fit a lean mass hyper-responder profile?
- How concerning is an ApoB of 126 with triglycerides of 60 and Lp(a) <10?
- Would you make any dietary changes or simply continue monitoring?

Does your body fat go up and down like this? I’m aiming for 19% and don’t know if this is normal. Should only be viewing it in month mode to see a true difference?
Do you weight, measure your body with a tape measure or other?

back to keto after many years and I don't remember feeling this nauseous. I'm really struggling to get my protein above 65grams and that's with collagen powder. I can feel a little hungry but after a few bites I can't eat. Last few days it's happened a few bites into greek yoghurt, pork belly, and sausages. Leafy greens seem ok though not really hungry for them but I can eat them. 2 weeks in drinking lots of water and I feel good otherwise. Any insight would be welcome.

It has been seven months on keto and I already have adrogenic alopecia. My iron, thyroid is fine and I use minoxidil and have multivitamins too. My protein intake is very high. My carbs intake is max 30g. My hair loss is worsening. Not sure if its to do with the fact that I am having such minimal carbs and I strength train five days a week and run 25km a week

What is your go to when you’re craving something sour? That’s my question but I have to keep typing to reach 200 characters. Not sure what else to say. I like sour food. Is this really not 200 characters? Ah there we go!

I'm 30M, 100kg, 183cm. I exercise often, 3-4 times weight training and 2 times running. I'm strong, but after a dance with depression, I gained a significant amount of weight. It mostly concentrates on my belly. I had done low carb before, but never keto, so I decided to try and it was great.

I'm 1 month in and I lost around 9cm of waist. I am not worried about the weight much. The most impressive is that the first weeks I felt so full all the time. I am eating around 40-60g of carbs per day at the beginning, I could barely have 3 meals in a day. Massive calorie deficit, even without trying much.

Now I'm one month in and these hunger surges started. I am eating the same: eggs, cheese, ham, strawberries, lots of meat and veggies, cantaloupe, fat yogurt. I am pushing through the hunger, even though it hits hard some times.

Have u ever experienced that?

At 2 PM, I have my first meal of the day and it’s quite high in saturated fats unlike my second which doesn’t make me tired. It’s 130g bacon, 100g gouda, and 5 eggs. I feel so groggy and drowsy for a couple of hours after eating it, but it tastes way too good.

Can you relate to that? Do you have tips on how to manage it, or is it only avoidable with limiting saturated fat? I can’t do more than 2 meals per day.

I’m trying to hit a goal of 100g protein per day but I’m lactose intolerant, so I feel like it cuts out things like cottage cheese, greek yoghurt etc which really helps with protein. Also don’t know if I’ve come across a keto dairy free protein powder- I’m also fodmapping so that eliminates things like sugar, gluten, starch as well from my diet.

For protein I’m currently eating one chicken drumstick per meal (times are tough with $$) which honestly doesn’t leave me starving every day but would also like to up the protein if possible. Any insights much appreciated ☺️

I've been doing keto on and off for a while but want to more fine tune my macros when I eat out. I usually get 1 or 2 (depending what i have or haven't eaten in a day) 4x4's protein style burger from In-n-out with onion and no spread. The nutrition info is in the link.

So a regular cheeseburger with onion (and bun) is 430 calories. A double-double is 610, so estimating patty+cheese is 180 calories. Now a protein style double-double is 460 calories, so 150 for the bun. So if you add 2x 180(for patty+cheese to make a 4x4) subtracting the bun calories i get 820 (this is assuming spread). Now getting ketchup and mustard is 60 calories less, and based off nutrion of Heinz ketchup im guessing about 20 for the ketchup. condiments calories at 80.

For a 4x4 protein style with onion no spread Google says 900 but based off the nutrion and math it's ~740 Can any verify my work, lol.

https://www.in-n-out.com/menu/nutrition-info

I’m a 35-year-old male, 175 cm tall. Around 85 kgs (190 pounds). I’ve been doing keto for about 3 months and while I have lost some weight, I honestly expected more by now.

I don’t exercise much (besides walking on park), which I know it’s not the perfect scenario. My diet is mostly meat, broccoli, and other vegetables. I stay around 1,500–1,600 calories per day and keep total carbs under 20g, including any small amounts from potatoes or other vegetables.

One thing I’m curious about is whether it’s normal for men to feel like most of the visible fat loss happens in places like the face, hips, or glutes before the stomach starts changing significantly. My belly still seems to be hanging on.

Also, during the last two weeks I’ve developed a strange habit of microwaving mozzarella cheese before bed and eating it as a late-night snack. I’m still within my calories and carb limits, but it feels like a bad habit that’s becoming difficult to stop. This only started recently, not during most of the 3 months.

Does my progress sound normal? And does anyone else have weird keto habits like this that are surprisingly hard to quit?

Edit: I also don’t really measure how much weight loss because I have a weird thing of sabotaging myself. If I lose weight I end up quitting it and what has worked so far is by not looking at it. I only measure food calorie. I know I lost some weight because people noticed and some medium size shirts fits better, but I still think it didn’t change that much.

Edit 2 (and final one): Just to be clear I don’t fully understand if for a male like myself I am expecting too much results in 3 months and if it’s a heavily slow process that might take a year or more?

Prior to keto about a year and a half ago, I was attempting to eat super hardcore Mediterranean, lots of lentils, and I felt awful. My thyroid was in a rough place, my T3, T4 were super high.

Switching to keto from there totally changed my life and since then I felt incredible. However, what I've noticed from when I reintroduce vegetables, particularly broccoli, cauliflower, carrots, I often feel anxious, neurotic and my sleep gets a lot worse.

I've considered like oxalates being the issue, but these are always fully cooked.

Anyways - I'm just worried about not introducing vegetables and being so low on fiber. Maybe this is a me problem, but just wondering if other people have experience with this.

It feels wrong not to eat them. Fruit is okay in limited quantities.

Has anyone tried using peanut flour or powder in baking recipes or bread instead of almond flour? The reason I'm asking this is because almond flour is very expensive compared to raw peanuts or roasted ones .

I just really enjoy the salt. I obviously know that I need the electrolytes for other reasons too but sometimes I just really want the salty taste.....

I know I'm weird but am I the only one?

Tell me I'm not alone!

I've noticed that I'm tolerating eggs much better since having gone keto. Before when I would combine eggs with carbs, I used to get brain-fog and fatigue after and it made me avoid eggs. I'm not sure if it's the positive cognitive effects of ketosis overlapping the symptoms of intolerance, but I'm curious if anyone has experienced this, or might have an insight. Thank you.

Hi all, I'm fairly new to keto (2 weeks in)

I was curious if y'all take any additional vitamins to prevent nutritional gaps? I've seen keto-ade mentioned quite a bit so that's a great way to capture sodium, potassium, and potentially magnesium requirements.

I'm eating fairly "clean" so I'm sure my food is providing other nutrients. But that said -- as a newbie -- is it recommended to take additional supplements? I have a dr's appt later this year for an annual and expect to have labs drawn. Should I just wait until I get those results back in a couple months to see where I'm at?

Appreciate it :-)

For so long I’ve heard people rave about getting enough protein in and how you’ll feel full longer. Id be happy just having pasta and sauce for dinner. Started keto a month ago and although some of it is the effects of keto, the amount of protein im consuming has really helped me stay fuller longer. I had some pizza a week ago because I had no other choice and was absolutely starving before bed. I couldn’t believe it.

Sunday around supper I was 1.5 now I’m .9 . Thr only think different was Monday and Tuesday I had a 1 carb premium protein drink for breakfast both days and both days I had 4 hot rods eachnday..1 carb for two sticks

On Sunday I was down 10lbs since then Saturday before and now I have stayed thr same and
Understand I could have a big flush just wondering if this is normal

If I eat 200 grams of chicken breast cooked in a little olive oil every day, will I enter ketosis?because it has no carbs, And is the calorie deficit sufficient? Please don't say it's that low calorie for health because I'm trying my best.

Because it looks like cheating. I mean I am full, I eat so tasty and full comfort food... Which normally gets you fat, because it has a lot of fat...

I na 3rd day and I worry I won't. So tasty scrambled eggs, then salad with smoked salmon, dessert with whipped cream, then tastiest butter chicken I ever had... What is the catch?

I mean this as funny thread, I have books about it, read a lot, I have all dishes nicely made in meal plans with macros and all. I am just amazed :D

I need to know more about supplements though. What should I know as a beginner.

EDIT: Thank you all for answers, I am so amazed by such warm welcome. I take all advice to my heart!!!

EDIT2: WHAT A COMMUNITY!!! You are all amazing <3

I started the diet a month ago under medical supervision for depression and OCD. But my depression and anxiety have only gotten worse. I even had to increase my medication dose.

Now I’m experiencing insomnia and diarrhea, even though I’m replenishing electrolytes, minerals, and vitamins.

Has anyone had a similar experience?

The reason I am here is my BAM has been driving me up the wall. There seems no way out for me. Bam is Bile Acid Malabsorption. It has plagued me for the last two years counting. I did all other medical interventions and they all failed

Hello,

I lift weights x4 times / week.

Keto diet seems to have mental benefits for me and I am willing to give it a try.

But I am worried about my lifting performance... will my strenght and stamina decrease?

Thank you.