Half-keto diets are not optimal for cutting weight and maintaining muscle. the point of keto is to completely carb deplete and as recent studies suggest your body will switch to using store fats and ketones as its energy source. adding in carbs will only further stress your bodys natural function and potentially release the nasty catabolic hormone cortisol. Starting with a stimulant free fat burner can also reduce unnecessary stress on the body
bud cutting weight and fat loss are complety different things
The Rapid Fat Loss Handbook
A Scientific Approach to Crash Dieting
By Lyle McDonald
Weight versus fat: they are not the same thing
Every tissue in your body (including muscle, bodyfat, your heart, liver, spleen, kidneys, bones,etc.) weighs a given amount. We could (conceivably anyhow) take them out of your body, plop them on a scale and find out how much they weigh. Your total bodyweight is comprised of the weight ofevery one of those tissues. But only some percentage of your total bodyweight is bodyfat. Researchers and techie types frequently divide the body into two (or more) components including fat mass (the sum total of the bodyfat you have on your body) and lean body mass (everything else). Without getting into unnecessarily technical details about different kinds of bodyfat,
let’s just go from there.
Let’s say that we could magically determine the weight of only your fat cells. Of course, we know your total weight by throwing you on a scale. By dividing the total amount of fat into the total bodyweight, you can determine a bodyfat percentage which represents the percentage of your total
weight is fat.
Lean athletes might only have 5-10% bodyfat, meaning that only 5-10% of their total weight is fat. So a 200 pound athlete with 10% bodyfat is carrying 20 lbs (200 * 0.10 = 20) of bodyfat. The remaining 180 pounds (200 total pounds - 20 pounds of fat = 180 pounds) of weight is muscle, organs,
bones, water, etc. Researchers call the remaining 180 pounds lean body mass or LBM. I’ll be using LBM a lot so make sure and remember what it means: LBM is lean body mass, the amount of your
body that is not fat.
In cases of extreme obesity, a bodyfat percentage of 40-50% or higher is not unheard of. Meaning that nearly 1/2 of that person’s total weight is fat. A 400 pound person with 50% bodyfat is carrying 200 lbs of bodyfat. The other 200 pounds is muscle, organs, bones, etc. Again, 200 poundsof LBM.
Most people fall somewhere between these two extremes. An average male may carry from18-23% bodyfat and an average female somewhere between 25-30% bodyfat. So a male at 180 lbs and 20% bodyfat is carrying 36 pounds of fat and the rest of his weight (144 lbs) is LBM. A 150 pound female at 30% bodyfat has 50 pounds of bodyfat and 100 pounds of LBM.
I bring this up as many (if not most) diet books focus only on weight loss, without making the above distinction. I should note that more current books have finally started to distinguish between fat
loss and weight loss.
) and it's been working great so far (from 185 to 176 in 2 and a half weeks)
