Many have reported peeling fingernails when they started their keto diet. This is very understandable. As you reprogram what you eat and when you eat, your body also adjusts to it. Here is how keto diet and brittle fingernails are connected and what to do to manage this all too common side effect.
For readers who are in the dark, here is a quick summary of what ketogenic diet is all about so you can better understand the link between keto diet and brittle fingernails. In a nutshell, a ketogenic diet is a high fats, low carbs diet. By sticking to this ratio, a person goads his/her body to enter a state of ketosis. Since there is a drastic reduction of carbohydrates, the body turns to fat for its energy. This brings about effective and healthy weight loss.
The usual ration is 75% fats, 20% protein, and 5% carbohydrates. There are some who opt for a high protein ratio so it becomes 55% fats, 35% protein, and 5% carbohydrates. You can do this everyday to make it really effective. Some do it in a five-day cycle. On the remaining two days, they increase their intake of carbohydrates. Those who subject themselves to strenuous activities or heavy cardio workout can load up on carbohydrates when they hit the gym.
There are many benefits linked to ketogenic diet. Apart from being an effective unwanted weight buster, it also helps prevents certain diseases such as heart ailments, brain injuries, cancer, Alzheimer’s disease, Parkinson’s disease, even epilepsy. With so many benefits, it comes as no surprise that many people are trying to live the keto lifestyle.
Keto Diet and Brittle Fingernails
Understandably, as your body responds to the new diet, your body may exhibit adverse reactions which peter out as you grow accustomed to a brand new way of eating. Among the most common side effects reported are peeling fingernails. There are a couple of reasons why keto diet and brittle fingernails are linked. Here are some of them:
There are many restrictions to keep track of when you commit to a keto diet. This is the reason why some shy away from vitamin-rich foods for fear that they might not support a ketogenic lifestyle. If this is not corrected, side effects such as peeling fingernails manifest over time. The most common deficiencies that cause brittle fingernails are a lack of omega fats, protein, and iron.
Iron, for example, enhances the vitality of skin, hair, and nails. A deficiency of this mineral would mean dry skin, loss of hair, and peeling fingernails.
Omega fats, meanwhile, are another reason why there is a clear link between keto diet and brittle fingernails. Some tend to shy away from omega fats but these are actually very healthy. They have anti-aging properties and are natural antioxidants which rid the body of free radicals.
Finally, proteins are the building blocks of muscles, skin, tissues, enzymes, and hormones. Many health concerns are attributed to a deficiency of protein. Some of the said concerns are kwashiorkor, edema, fatty liver, dry skin, hair loss, brittle fingernails, loss of muscle mass, greater appetite and calorie intake.
Change in diet
Another reason why there is a link between keto diet and brittle fingernails is the change in diet. As carbohydrate replacement, you increase intake of other foods rich with different vitamins and minerals. As a result, your body might go haywire for a while and brittle fingernails could be just one of its manifestations.
As mentioned earlier, a drastic reduction of carbs in the body might affect the person for a while. However, not all experience these symptoms. For the most part, people adjust to this new way of eating fairly well. However, low carbohydrates can elicit some adverse reactions from certain people. This could manifest as dull skin, hair loss, and brittle fingernails.
What can you do?
Now that you understand the link between keto diet and brittle fingernails, it is best to take action if you want to recapture overall vitality. Here are some things to do so you can proactively react to peeling fingernails when you see them:
There are many supplements that can stop and prevent peeling fingernails. If you cannot have the nutrition you need via regular eating, supplements will definitely come in handy.
Since this is the main reason for brittle fingernails, you can disrupt the link by taking more iron as supplements. Once it stabilizes, you will definitely feel the difference.
Also known as Vitamin H, this offers so many benefits particularly enhancing hair, skin, and fingernails. To get it naturally, you can eat raspberries and lettuce among others.
Take folic acid
Folic Acid is really popular since it does so much for the body. One of the benefits it offers is hair, skin, and nail nourishment. Foods rich in biotin include eggs and avocados.
While yes, there is a link between keto diet and brittle fingernails, it does not mean that keto diet is harmful. It is just a way for the body to say that it needs more vitamin and mineral nourishment. Make sure that you consult a nutritionist or your physician before fully committing to a keto lifestyle. That way, you would know that you are doing it right and that you could have a list of nutrients to keep track off so you will not have deal with peeling fingernails as a by-product of your body adjusting to a new lifestyle.