Download FREE Practo app
Get ₹200 HealthCash
Calorie deficiency making me loose hair
I used to weigh 110kgs.. I lost 20 kgs in 7 months with a calorie deficit. I eat one meal a day. Rice, chapati, eggs, veggies.. basically whatever I want. But only one meal. But 1 month into this I started having severe hair fall and bleeding gums. Now coz of the monsoon, I have been unable to walk or diet..so I gained back 7 kgs.. but my hair fall and gum bleeding stopped. I started my diet and my hair fall started again. Are there any supplements that I can consume to help my hair and gums. Or protein powder. Please help
Answers (16)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
Consumin just one meal a day has likely led to nutritional deficiencies, which caused hair fall and bleeding gums. These symptoms are linked to inadequate intake of protein, vitamins, and minerals. Instead of relying on supplements try having natural food sources which will help you manage weight as well as other symptoms.
Here’s how to manage your nutrition and lifestyle more effectively:
- Consume 5-6 balanced meals/day with a combination of complex carbohydrates, lean protein (eggs, dairy, dal), healthy fats (nuts, seeds), and fresh vegetables.
- Include as fruits and vegetables which are rich in vitamins and minerals will help in reducing hairfall and reduce bleeding
- Consume adequate protein in your diet which will help in managing weight and reduce hair fall.
- Exercise is equally important for weight management. Involve in atleast 40-60 minutes of physical activity everyday.
- Aim for atleast 7-8 hours of sleep and stay hydrated by consuming 2-2.5 liters of water daily.
**Conclusion:**
Avoid extreme diets — they can harm more than help. A balanced diet with consistent habits will support both weight loss and overall health. Consult a dietitian for a personalized plan.
Next Steps
Extreme diets can be harmful for your overall health. If you require a personalized plan which will help you manage your weight without starving yourself, do reach out to us.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced dietitian online and get your health questions answered in just 5 minutes.
+118
Hi
One meal a day cannot provide you all the nutrients your body needs to function in a normal way.
It's better to have three small meals with lots of vegetables, salads, sprouts, fruits dal, lentils and low fat dairy products.
For this take a personalized diet plan to resolve your health issues and weight loss.
Health Tips
Start taking amla, beetroot and carrot juice 1 cup daily the first thing in the morning.
Cut down all bakery, packaged and sweets.
Do deep breathing, exercise at home.
Stop worrying, stress and anxiety play a big role in gaining weight.
Thanks
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Through diet you can stop your health related issues , there are so many nutrients that can help you so don’t worry book your consultation not only for diet you can increase your knowledge regarding your health.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
This seems to be nutritional deficiency and one time a day meal is not fulfilling your daily nutrient requirement. Hair fall can be associated with low protein in the diet. Maintain a balance diet and include all the food groups. Skip this OMAD pattern of diet .
Next Steps
consult for full dietary approach
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hair Nutrients like iron, zinc, vitamin B12, copper, folate, vitamin D are important for hair health. Deficiencies are associated with hair loss.
Bleeding gums are classically associated with low vitamin C (and to some extent vitamin K) a sign your diet may not be giving you enough of certain nutrients.
If your diet is low in protein, using a good quality protein powder (whey, plant-based, etc) can help you meet your protein needs. Ensuring adequate protein will support hair follicles.
Increase your protein intake e.g., eggs, chicken, fish (if non-veg), paneer, legumes (dal, chickpeas), tofu/soya, nuts.
Ensure fruits & vegetables daily..Include vitamin C rich foods (oranges, guava, papaya, kiwi, bell peppers) and leafy greens.
Next Steps
For detailed counselling kindly connect with me through Practo App
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Your symptoms suggest nutritional deficiency due to prolonged calorie restriction and eating only one meal a day. Hair loss and bleeding gums often occur when the body lacks essential nutrients, including protein, iron, biotin, vitamin C, and other micronutrients that support tissue repair.
When you resumed a normal diet, your intake of these nutrients likely improved, which is why the symptoms stopped. Starting the one-meal pattern again may have caused the same deficiencies to return.
It would be better to eat smaller balanced meals 2 to 3 times a day, even if your calories are still controlled. Include eggs, pulses, curd, leafy vegetables, fruits, nuts, and a source of whole grains. You can use a plain protein powder like whey or plant protein without added sugar if you are not allergic or have kidney issues. Also, take a good multivitamin that includes iron, vitamin C, and biotin.
With steady nutrition, your hair and gums will recover gradually. You can also take an online consultation on Practo so I can guide you safely.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Looks like you are having nutrients deficiency . Supplements can be temporarily solution but for long term you need to follow balanced diet and personalized diet where we need to analyze your needs with proper medical history
Next Steps
connect through practo
Health Tips
curry leaves,moringa powder, beetroot juice will help you with hairfall
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Good evening pls connect directly through practo app.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Gpay afternoon,
Your health issues because of nutrient deficiency.
You should have well balanced diet.
Kindly consult a dietician.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi
Following one meal a day for weight loss is not satiable because you don’t get the nutrients you need. Yes you will lose weight and you can also take supplements. But as you have experienced you regain some of the lost weight.
It is better to eat in a calorie deficit to provide nutrients that you need with going too less. This will eventually start affecting your menstrual health and hormones too.
Also do a basic blood test to understand deficiencies before taking any supplements.
Next Steps
This is my website - https://www.pragmaticnutritionist.com/
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hello there
Please directly consult a dietitian, you are suffering from various nutrient deficiencies. A proper meal plan can help you lose weight and fulfill all your nutrient needs without suffering from hair loss, broken nails, bleeding gums, weak bones etc.
Next Steps
Connect via practo so that we can start your treatment
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Your symptoms indicate nutrient deficiencies caused by prolonged calorie restriction and eating only one meal a day. Rapid weight loss often leads to low protein, iron, vitamin C, B12, and zinc, resulting in hair fall, bleeding gums, and fatigue.
At Everyday Nourish Health and Wellness Clinic, we recommend eating 3–4 balanced meals daily with high-protein foods (eggs, paneer, lentils), fresh fruits and vegetables (for vitamin C and antioxidants), and healthy fats (nuts, seeds, ghee).
You may include a multivitamin with biotin and zinc, along with iron + vitamin C after proper testing.
Suggested tests: CBC, ferritin, vitamin B12, vitamin D, zinc, and thyroid profile.
Avoid extreme calorie restriction — aim for gradual, sustainable weight loss with balanced nutrition to improve hair, gum, and overall health.
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You may contact for a personalized diet advice.
For healthy tips follow my YouTube▶️ channel
Dietitian Moumita Dutta
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
No calorie deficit
Don't cause this
Its because food group is not involved properly
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Hair fall during calorie deficit is very common because of reducing intake of protein, iron , zinc and biotin
When you eat less
Your body prioritise essential organs-hair and gums get fewer nutrients
Low protein and vitamins- weak hair roots
Deficiency of biotin, zinc and collagen-hair thinning and gum sensitivity
Supplements to support hair and gum health
You can choose any good quality brand
Multivitamin
Collagen + Vitamin C
Biotin
Omega -3
Iron + vitamin C
Protein powder options ( hair + weight loss friendly)
Whey protein ( if no lactose intolerance)
Optimum Nutrition, MyFitFuel , MuscleBlaze Biozyne whey , QNT Light Digest Whey
Plant based protein powder
Oziva protein and herbs for women , plix plant protein, fast &up plant protein
Collagen protein
Well-being nutrition collagen, Oziva
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Ridhima Dhingra
Dietitian/Nutritionist
22 yrs exp
Bangalore
Please urgently speak to a dietitian near you or consult on practo .
Eating severe calorie restricted diets can be detrimental to your health
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.