How to Track Progress on a Ketogenic Diet? 5 ways for Success in a Keto Diet

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You may find yourself in the situation where you are doing everything right, hitting the perfect ketogenic diet macros, exercising 5-6 times a week, keeping the carbs at a minimum range to reach deep nutritional ketosis but still not getting the results you want.

The scale’s going up and down and you feel like you’re going nowhere and all you want is to give up.

I know how frustrating this is, I’ve been there to the point where I got depressed and started to hate myself for not being able to lose weight faster.

Well, first of all, remember that weight-loss isn’t a linear process and scales don’t measure health.

1. Develop long-term healthy eating habits – Keto diet for health, not only for weight-loss

Our bodies are complex machines and the fact you decided to properly nourish the 37 trillion cells is already a measure of great progress.

Self-love and conscious intuitive eating are habits that need your time and attention.

Choosing low carb foods and finding keto alternatives to high-carb processed foods makes your body function well and balance your hormones.

Renpho scale keto diet body fat analyzer

Weight loss is non-linear because the body starts to change and you will experience weight fluctuations.

The combo of factors that influence the weight loss measured by scale consists of all the different processes that your body needs to repair so it can start losing the extra pounds.

You need to get healthy before you can start losing weight, not lose weight to get healthy. I love this quote from Dr. Berg.

What are the benefits of the ketogenic diet besides weight-loss?

  • Fights type 2 diabetes
  • Fights heart diseases
  • Increased LDL (the good cholesterol)
  • Reduced Blood Sugar and Insulin Levels
  • Balanced Hormones
  • Mental Clarity
  • Better Focus
  • Increased overall energy
  •  Improves health in women with PCOS

2. Take measurements, forget the old scale

Keto diet measurements track progress

When it comes to progress in a ketogenic diet, the best and most effective way that I’m always recommending my clients is to forget the classic bathroom scale and measure their bodies monthly.

Not seeing results on the scale means you may be losing inches and fat, not pounds.

A lower body fat percentage means you will be less at risk of developing health issues like heart disease, high blood pressure, diabetes, and many others.

Measure your body at the beginning of the month and then at the end and compare the numbers to see how much progress you have actually made. The key body part s to measure are waist, hips, thighs, calves, bust.

3. Use a body fat analyzer scale

A body fat analyzer is a sophisticated tool created to measure some metrics related to health and fitness.
This modern scale keeps track of your progress in an app that comes with the product.

renpho body fat analizer keto diet

I ordered a body fat analyzer from Amazon this summer out of curiosity.

I have this one from RENPHO. The app tracks:

  • Body Weight
  • BMI
  • Body Fat
  • Fat-free Body Weight
  • Body Water
  • Skeletal muscle
  • Muscle mass
  • Bone Mass
  • Protein
  • BMR
  • Metabolic Age.

I love the fact that it can keep a history and makes charts based on your data.
It can be also used by different members of the family. The price very reasonable for such a high-quality item. I recommend you get one of these scales because for me it’s a good motivator.

It has many other functions and the free app syncs with APPLE HEALTH, GOOGLE FIT and FITBIT APP.

These types of scales function us a technology called bioelectrical impedance analysis (BIA) to measure body fat.

A very low electrical current is sent to your body. The electrical current runs quickly through water and muscle than bone or fat, the scale measures the speed of the current.  After this based on that number, the scale estimates body fat using a multi-step, mathematical formula.

4. Smaller clothes

If your clothes get loose but you can’t see any weight loss on the scale it means that you are losing body fat and inches.

This is very common in the ketogenic community. Keep in mind muscle weighs more than fat and if you are not seeing the results you seek on the scale it means your gaining lean muscle. All you have to do is to go on because you are on the right track.

5. Take pictures of your body

This similar to the classic “before ” and “after” photos but taken while your body is still in progress. With this method, you can really see the results of your hard work and dedication.

I suggest you take pictures since day one, then day 20, day 40, day 60. It would be awesome if you can take the pictures in the same clothes and in the same angle.

Take home message

Strive for progress, not perfection. The secret weapon against unwanted pounds is patience and perseverance. Trust the process and keep going.

Let me know what keeps you motivated to stay on track! It would be amazing to learn from you.

You’ve reached a keto weight loss plateau for months and nothing seems to work. Here are 11 reasons why you may not lose weight on a ketogenic diet.


It’s not mandatory to reach perfection – only the desire to take action.


Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

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    1. You can eat nuts in moderation. 1 oz is the recommended amount. A handful can weigh much more than that! Peanuts are actually legumes and not nuts.

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Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

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