Why You Should Take Photos To Track Progress On Keto

  • Author: Kara
  • Date: August 21, 2023
  • Time to Read: 10 min.
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If you’re on the keto diet, it’s important to keep track of your progress. You want to know that all of the hard work and sacrifice is paying off! That said, there are many ways to measure progress – weight loss, energy levels, mental clarity, etc. However, one approach that is often overlooked but incredibly effective is taking photos. Yes, you read that right: photos can be an excellent tool for tracking progress on keto.

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Not only do photos provide a visual representation of your journey thus far, but they also help you stay motivated and connected with others who are going through the same thing.

In this article, we’ll dive into why taking photos should be a key part of your keto journey and how to make the most of them.

Benefits Of Tracking Progress On Keto

Embarking on a new diet can be an exciting yet daunting experience. Whether it’s your first time or you’re a seasoned pro, tracking progress throughout your keto journey is crucial for success.

By taking photos of yourself and keeping track of meals and body composition changes, you’ll have tangible evidence of how far you’ve come.

Not only will tracking your progress keep you motivated to continue, but it also allows you to reflect on the changes happening within your body that may not always show up on the scale.

Seeing physical transformations in photos can boost confidence and give a sense of pride in what has been accomplished so far.

Additionally, tracking meals can help identify patterns or areas where improvements could be made in order to optimize results.

Overall, taking the time to document progress is worth it and will set anyone on their way toward achieving their keto goals.

The Downside Of Relying On The Scale Alone

While many people who embark on diets like keto are eager to track their progress, relying solely on the scale can be a mistake. Sure, seeing that number go down can feel great and give you an instant sense of accomplishment, but there’s more to consider when it comes to measuring your success.

Weight loss is not linear.

Body composition is a crucial factor in overall health and fitness, yet the scale only tells us one tiny piece of that puzzle.

In fact, our weight fluctuates based on so many factors – from hydration levels to hormonal changes – that it’s entirely possible for someone to make significant progress with their body composition while not seeing much change in their scale weight.

This is where non-scale victories (NSV) come into play: perhaps your clothes fit better or you notice new muscle definition.

These signs of progress are just as important (if not more so) than what the number on the scale says.

So remember: don’t let yourself get bogged down by that single metric; focus instead on all the other ways you’re making strides towards a healthier you!

Before And After Photos: The Ultimate Motivator

Taking progress photos is an important part of any weight loss journey

, especially for those on ketogenic diets. Not only do these photos serve as a visual reminder of your progress, but they can also be incredibly motivating when you’re feeling discouraged or unsure about the diet’s effectiveness.

Here are three reasons why before and after photos should be your ultimate motivator during your ketogenic diet:

  1. Seeing physical changes: Progress photos allow you to see how far you’ve come in terms of physical transformation. You may not always notice subtle changes from day-to-day or week-to-week, but comparing pictures side by side can help you appreciate just how much progress you’ve made.
  2. Tracking non-scale victories: While the number on the scale is one way to track progress, it’s not the only indicator of success. Progress photos can help identify other ‘non-scale victories,’ such as improved muscle tone or reduced body fat percentage.
  3. Celebrating milestones: Finally hitting a goal weight or fitting into an old pair of jeans can feel like major accomplishments, but sometimes it’s hard to fully appreciate them without photographic evidence. Taking regular progress photos allows you to celebrate all the little wins along the way.

Remember that everyone’s weight loss journey is unique and there will be ups and downs along the way. But with progress photos as your ultimate motivator, you’ll have a powerful tool at your disposal.

Why Progress Photos Work

Seeing the physical transformation that happens over time provides tangible evidence that all your hard work is paying off, even if the scale isn’t showing significant results yet.

Plus, for many people weight loss is not their goal, instead, it may be better sleep, improved health, better mental focus, and the list goes on. Not all goals should be weight based.

Plus, sharing these photos with others who are also on their own weight loss journeys creates a sense of community and belonging that can help keep you motivated along the way.

How To Take The Perfect Progress Pictures

Let’s talk about the three important aspects to consider when taking progress pictures:

  • Lighting
  • Background
  • Posing

We’ll need to make sure we get the right combination of these to get the perfect shot.


As you embark on your keto journey, it’s crucial to document your progress with regular progress shots. However, the significance of lighting in capturing accurate photos cannot be overstated.

Proper lighting can make all the difference in highlighting changes and showcasing just how far you’ve come. Ensure that the light source is bright enough to reveal details but not too harsh as to wash out features or cast unflattering shadows.

Experimenting with different angles and times of day can also help determine the most flattering lighting for your progress pictures.

Remember, consistency in lighting is key when tracking your transformation over time.


Now that you know the importance of lighting in capturing accurate progress shots on your keto diet journey, let’s talk about another crucial factor – background.

The right background can enhance the focus on your transformation and make it stand out even more. It is best to choose a plain and neutral backdrop that won’t distract from your progress or clash with your clothing choices.

A blank wall or solid-colored sheet can work well for this purpose. Avoid busy patterns or cluttered backgrounds as they may take away from the primary subject- which is you!

Remember, just like lighting consistency, maintaining a consistent background throughout your progress pictures will help showcase your transformation more effectively over time.

Why The Scales Lie To You On Keto

Now that you know how to take the perfect progress pictures, let’s discuss why it is essential to track your progress on keto.

While diets are often associated with weight loss, keto aims to improve body composition by reducing fat and increasing muscle mass. Therefore, relying solely on the scale might not be an accurate representation of your success.

Taking photos allows you to see beyond numbers and recognize non-scale victories such as inches lost, mental clarity, or a more toned physique.

It also serves as motivation when you feel like you’re not making any progress.

By comparing your current photo with previous ones, you can celebrate the changes in your body and keep pushing towards your goals.

So next time you’re feeling discouraged about your weight loss journey, remember to snap some photos and appreciate all the other ways in which keto is transforming your body.

What To Other Measures Of Keto Progress

Other than the dreaded scales, or progress pictures, there are a number of different ways to track your progress on the keto diet. Some of these will work better for some than others.

Let’s have a look at these in more detail below.

Take Body Measurements

Taking photos is a great way to track your progress on the keto diet, but it’s not the only method available. While pictures are effective at showing changes in body composition and size, they don’t always tell the whole story.

That’s why taking regular body measurements is just as important when monitoring your weight loss journey.

Measuring different parts of our bodies can help us see where we’re losing fat and gaining muscle. Plus, since diets affect everyone differently, tracking these numbers over time can help you adjust your plan accordingly.

Tracking progress through body measurements allows us to see beyond what our scales show us. In fact, many people find that their weight doesn’t change much while following certain diets yet notice significant changes in their body shape and composition.

By measuring key areas such as;

  • neck circumference
  • waist circumference
  • bicep circumference
  • upper thigh circumference
  • calf circumference

….regularly, we give ourselves tangible evidence of success that motivates us to keep going.

So whether you prefer photos or numbers (or both!), including body measurements in your tracking process will undoubtedly enhance your overall experience and bring greater awareness to everything happening within yourself during this transformative period!

How You Feel Mentally

In addition to physical changes, it’s also important to pay attention to your mental health while on keto.

Many people report feeling increased levels of energy and focus when following a ketogenic diet, but some may experience symptoms such as mood swings or brain fog.

Keeping track of these symptoms in a food diary can help identify any patterns or triggers and allow for adjustments to be made. This put you in charge of your own health, effectively biohacking your way to a healthier future.

It’s important to remember that everyone’s experience with keto will be different, so paying attention to both physical and mental health benefits (or challenges) can help make the transition smoother and lead to long-term success.

However, it’s important to recognize that there may be some initial side effects as well. By keeping track of these symptoms alongside progress shots and other markers of physical progress, you’ll be better equipped to adjust your approach as needed and achieve optimal results on your keto journey.

Better Skin Health

Better skin health can be a good measure of how you are doing on the keto diet.

Initially, your hormones will be out of balance, so so may experience some changes to your skin. Once this settles down, your skin will start glowing.

This was certainly my experience.

Improved Workout Performance

If you work out, you may want to monitor your performance to see what progress you can see over time.

This will help you track how you are feeling pre and post exercise and allow you to make any adjustments if necessary.

Improved Muscle Definition

Yes, photos will help you see your muscle definition, but you be able to feel this too.

Measure Your Body Fat Percentage

Accurate measurement of your body fat percentage is key to tracking changes in your body composition.

While progress shots are great for visual comparison, they don’t always give an accurate representation of changes happening in your body.

That’s why it’s important to measure your body fat percentage regularly, especially if you’re trying to lose weight or build muscle.

By doing so, you’ll be able to see exactly how much progress you’ve made and adjust your keto meals and exercise routine accordingly for even better results.

So let’s take a closer look at some effective ways to track these changes!

Monitor Gut Health

Gut health is not something that is talked about nearly enough when we are discussing healthy eating. However, this is key to how efficiently we digest our food.

There are many gut bacteria (microbiome) tests that can be undertaken to see what you are lacking in. Knowing this can help you adjust your diet to ensure your gut is balanced.

This will have a knock on effect to all other aspects of your health, such as skin, hair, bloated feeling, and many more.

Increased Self-Discipline

Monitor how in control of your eating habits you feel. Prior to keto, I was out of control.

I could eat everything in sight and still feel hungry, not anymore.

I feel more in control of my eating habits now.

Recording how in control you feel can be very empowering and encouraging.


Setting health goals is crucial to staying on track and increasing self-discipline. By creating specific, measurable, achievable, relevant, and time-bound (SMART) goals for yourself, you’ll have a roadmap toward success.

Monitoring how you are doing with achieving these could be a great way to monitor your success on the keto diet.

Receiving Compliments

Other people noticing and commenting on your progress can be a great indication of success.

This is especially true if they do not know that you have changed your eating habits.

Compliments are not always easy to take, but accept them with humility and chalk up a win to keto.

These photos can always be a good way to silence friends and family who are anti keto.

Wrapping Up: Progress Photos On Keto

In conclusion, taking photos to track progress on keto is an effective way to stay motivated and see tangible results. While relying solely on the scale can be discouraging, progress photos provide a visual representation of how far you’ve come. They serve as a reminder that your hard work is paying off and encourage you to keep pushing forward.

By capturing these moments in time, you create a narrative for yourself that shows just how much progress you’ve made. It’s like looking at a photo album where each picture tells a story of growth and transformation.

So grab your camera or phone, strike a pose, and watch as your journey unfolds before your eyes. As the saying goes, ‘a picture is worth a thousand words.’ And in this case, it’s worth even more – it’s worth all the effort you put into living a healthier life on keto.

However, don’t rule out monitoring some of your other non scale victories too.

What are your favorite ways of tracking success on keto? Let us know in the comments below.

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