What to Track & Why It Matters

How to Track Progress the Easy Way

👉 Use a simple 1-10 rating system for energy, sleep, digestion, mood, and cravings

👉 Take a few quick notes each day in a notebook or on your phone

👉 Compare your Day 1 and Day 7 notes—you might be surprised how much changes!

Here’s a list of potential things to track – feel free to add any that are relevant to your personal goals!

1️⃣ Body Measurements & Weight (Optional!)

📏 What to track:

• Scale weight (only if this is a meaningful metric for you!)
• Measurements (waist, hips, thighs, etc.)
• Progress photos (front, side, back, FACE—trust me, you’ll want to compare)

⚠️ Why it matters: The scale can fluctuate due to water weight, so measurements and photos are often more telling than pounds lost.

✅ How to track: Weigh yourself Day 1 and Day 7 ONLY. This way there is no obsessing over daily fluctuations, or getting discouraged and giving up on this beef and butter fast if you randomly gain a few ounces on Day 5 due to hormones and water weight.

2️⃣ Energy Levels & Mental Clarity

⚡ What to track:

• Are you waking up feeling rested?
• Do you have steady energy throughout the day, or are you crashing?
• Do you feel more mentally sharp? (Less brain fog, better focus?)

⚠️ Why it matters: Fat adaptation can bring smoother energy and better mental focus—but it might take a few days to get there.

✅ How to track: Rate your energy on a scale of 1-10 each morning and evening. Notice when your brain and body start firing on all cylinders on this fast – or at least most cylinders (let’s be realistic here, especially for those of us that are perimenopausal. 😂)

3️⃣ Cravings & Appetite Control

🍭 What to track:

• Are you still craving sweets and carbs?
• Are you eating out of hunger or habit?
• Do you feel full for longer?

⚠️ Why it matters: One of the biggest benefits of the Beef & Butter Fast is breaking the cycle of cravings—you might find yourself completely forgetting about snacks.

✅ How to track: Each evening, ask yourself:

• Did I crave anything today?
• Did I eat out of boredom or actual hunger?
• Did I feel full and satisfied after my meals?

If cravings drop off around Day 3-4, you’re on the right track! But don’t be surprised if you dream about food A LOT during this beef and butter fast!

True story time: When I first went keto, I dreamt that I worked at a Krispy Kreme factory and kept trying to sneak a hot donut off of the conveyor belt – but there was always someone around and I never got the chance. Even in my dreams my carb cravings were never satisfied. 😂😭

Have you dreamt about food on a fast or detox? Tell us your funny dreams in the comments! 👇🏼

4️⃣ Digestion & Gut Health

It’s to be expected that your digestion will slow down, because you are likely eating less on this beef and butter fast – so don’t panic.

But if you are feeling physically uncomfortable because of it, add a little extra butter & magnesium – it really helps. Also make sure you are drinking enough water!

💨 What to track:

• Less bloating?
• More/less digestive discomfort?
• Any changes in bathroom habits?

⚠️ Why it matters: Some people feel amazing without fiber, while others notice digestion slows down. Pay attention to how your body reacts.

✅ How to track: Keep notes on bloating, stomach discomfort, or changes in bathroom habits.

5️⃣ Skin, Inflammation & Joint Pain

✨ What to track:

• Do you feel less puffy or bloated?
• Any changes in skin clarity?
• Are your joints feeling better?

⚠️ Why it matters: Many people experience less inflammation when cutting out processed foods and plant-based irritants. This could mean clearer skin, less puffiness, or even reduced joint pain.

✅ How to track: Take before & after photos of your face/hands if inflammation is a concern. Notice any differences in puffiness or skin clarity by the end of the week.

6️⃣ Sleep Quality

😴 What to track:

• Are you falling asleep faster?
• Waking up less throughout the night?
• Waking up feeling rested instead of groggy?

⚠️ Why it matters: Stable blood sugar, fewer processed foods, and better hydration can all lead to improved sleep.

✅ How to track: Rate your sleep quality each morning (on a scale of 1-10) and note any changes throughout the beef and butter fast.

7️⃣ Mood & Overall Well-Being

This one should be tracked every day, but really the positive effects of the fast on your mood won’t be evident until later in the week. You are likely to be super irritable and even sad from a temporary lack of serotonin on the first 3 days especially. More on that in this post about preparing for the beef and butter fast.

It’s still good to track that during your entire beef and butter fast, so you can see when you start to pull out of the malaise – and it’s nice to feel better day by day, so stop for a minute to appreciate that as you go through the week.

Ups and downs are still possible though, so don’t get discouraged if you’re still grumpy occasionally.

Also, if you happen to have PMS going into this? May the odds be ever in your favor (and with anyone who crosses your path) next week. 🫡

😊 What to track:

• Are you feeling calmer or more irritable?
• Less stress or anxiety?
• More motivation?

⚠️ Why it matters: The foods we eat impact mood, anxiety, and stress levels. Some people feel happier and more stable on a simplified diet—others might struggle the first few days of this or any fast.

✅ How to track: Keep a daily mood journal with quick notes on stress levels, patience, and overall well-being.

As you can see, your goal for this challenge doesn’t have to be just weight loss. Whether it’s breaking cravings, reducing inflammation, boosting mental clarity, or improving digestion, this reset is about discovering how your body thrives on simplicity and without the junk.

What’s YOUR main goal for this challenge?

• Fat loss?
• Cravings control?
• Feeling better?
• Simplicity?
• Eliminating hot flashes (anyone? Just me? 🔥 😂)

Let us know in the comments! 👇🏼