Naturally, you’re stepping on that scale every morning, waiting for it to tell you that you’re a hero. And then, one morning, the number goes up. Or it stays exactly the same for two weeks.
Before you throw the scale out the window (though, honestly, it’s a great stress reliever), we need to talk about Non-Scale Victories (NSVs).
The Scale is a Blunt Instrument
Your scale measures one thing: the gravitational pull of the Earth on your body. It doesn't know the difference between fat, muscle, water, bone, or that extra-large glass of water you just drank.
On Keto, your body is essentially undergoing a complete architectural renovation. You might be losing fat while gaining muscle or retaining a bit of water because you worked out harder yesterday. The scale doesn't care about your "renovations"—it just sees the total weight.
The Real Signs of Success
If you want to know if Keto is actually working, look for these "Non-Scale Victories":
- The "Brain Fog" Lift: Suddenly realizing you don't need a nap at 3 PM and you can actually focus on a task for more than twelve seconds.
- The Wardrobe Check: Your pants are loose, but the scale hasn't moved. This means you’re losing inches (fat) even if the weight is shifting.
- Energy Levels: You stop feeling like a zombie and start feeling like a human being again.
- Skin & Sleep: Many people notice clearer skin and better sleep quality once the sugar-inflammation cycle stops.
- The Lab Results: This is the big one. Better blood pressure, improved A1C levels, and a better cholesterol profile. That’s the real "win."
The "I’m Still Just a Guy on the Internet" Disclaimer:
For the final time: I am not a doctor. I’m the guy who gave you the snark; your doctor is the one who gives you the lab results. Especially for diabetics, "progress" isn't just about how you look in a mirror; it’s about what’s happening in your blood.
You MUST stay in close contact with your medical team. They need to monitor your progress and potentially adjust your medications as your metabolic health improves. Don't play doctor with yourself.
The Long Game
Keto isn't a "six-week challenge." It’s a lifestyle shift. Some weeks the scale will be your best friend, and some weeks it’ll be a jerk. Focus on how you feel and what your doctor says about your health markers. That’s where the real transformation happens.
That's a wrap on the Keto Corner series! Keep checking back for new recipes, deep dives into specific foods, and more snarky advice on living your best low-carb life.
Do Your Own Homework
- Tinsley, G. M., & La Bounty, P. M. (2015). "Effects of intermittent fasting on body composition and clinical health markers in humans." Nutrition Reviews.
- Miller, B. M., et al. (2020). "The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance." Journal of Human Kinetics.
- Dashti, H. M., et al. (2004). "Long-term effects of a ketogenic diet in obese patients." Experimental & Clinical Cardiology.