Keto : a woman's guide and cookbook : the groundbreaking program for effective fat-burning, weight loss & hormonal balance

275 Pages·2020·21.091 MB·English

by  Tasha Metcalf

“I love this book! Tasha has outdone herself with this easy-to-understand, level-headed, and
straightforward guide to doing keto as a woman. A much-needed resource, tailored specifically
to women's physiology and healthy endocrine function, it is full of insight into how to use keto
to optimize our metabolic rate training, build strength, and enhance body composition. I would
highly recommend this book to any women seeking to master keto and learn valuable tools and
insights along the way!”
—Vanessa Spina, author of Keto Essentials
“Keto: A Woman's Guide, is a must-read for all women wanting to win the weight loss battle with a
keto lifestyle! Regular hormonal changes make the female approach to weight loss different than a
standard keto plan geared towards men. This guide helps women understand why their male coun-
terparts seem to struggle less when it comes to losing weight. Tasha does an excellent job explaining
how things like hunger and metabolic rate can fluctuate during the female hormonal cycle. ”
—Lisa MarcAurele, founder of Low Carb Yum
“A keto book for women, by a woman; this is just what the keto community needed. We've known
for decades that women's bodies have different metabolic pathways for various drugs and medi-
cines, why would it be any different for the food we eat? Keto: A Woman's Guide helps identify the
benefits and potential pitfalls of the female keto lifestyle and set women up for greater success.”
—Carolyn Ketchum, best-selling author of The Everyday Ketogenic Kitchen
“Tasha's book should be on every keto woman's bookshelf. Men and women are so different when
it comes to losing weight, yet most advice on how to follow a healthy diet is not designed for their
respective needs. From understanding how female hormones impact weight loss and ketosis to
the smartest food and exercise strategies, Tasha explains everything in such simple terms you’ll
be able to start your low-carb journey right away.”
—Martina Slajerova, bestselling author of The Beginner’s KetoDiet Cookbook
“Whether we realize it or not, keto is different for men and women. With her nutrition expertise
and her extensive experience with the keto diet, I can't think of a better person than Tasha to
write this much-needed book. I highly recommend Keto: A Woman's Guide to any woman serious
about understanding her body and following keto the right way.”
—Maya Krampf, founder Wholesome Yum
“Keto: A Women’s Guide is going to be my new resource for women wanting to adopt the keto-
genic diet. As a low-carb athlete, I appreciate that exercise and athletic training is covered in this
invaluable guide, as this topic alone can be quite tricky to navigate as you venture from the world
of high carb sports nutrition into the wonderful realm of keto.”
—Aaron Day, creator of FatForWeight Loss
“Tasha provides a voice of reason in a world of keto confusion. She expertly counters myths around
the ketogenic diet and set her readers up for long-term success. ”
—Annissa Slusher, creator of Simply So Healthy
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© 2020 Quarto Publishing Group USA Inc.
Text © 2020 Tasha Metcalf
First Published in 2020 by Fair Winds Press, an imprint of The Quarto Group,
100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.
T [phone] F [phone] QuartoKnows.com
All rights reserved. No part of this book may be reproduced in any form without written permission
of the copyright owners. All images in this book have been reproduced with the knowledge and
prior consent of the artists concerned, and no responsibility is accepted by producer, publisher, or
printer for any infringement of copyright or otherwise, arising from the contents of this publication.
Every effort has been made to ensure that credits accurately comply with information supplied.
We apologize for any inaccuracies that may have occurred and will resolve inaccurate or missing
information in a subsequent reprinting of the book.
Fair Winds Press titles are also available at discount for retail, wholesale, promotional, and bulk
purchase. For details, contact the Special Sales Manager by email at [email protected] or
by mail at The Quarto Group, Attn: Special Sales Manager, 100 Cummings Center, Suite 265-D, Beverly,
MA 01915, USA.
24 23 22 21 20 1 2 3 4 5
ISBN: 978-1-59233-888-7
Digital edition published in 2019
eISBN: 978-1-63159-752-7
Library of Congress Cataloging-in-Publication Data is available.
Cover, page design, and illustrations: Tanja Jacobson, crsld.co
Photography: Tasha Metcalf
Printed in China
The information in this book is for educational purposes only. It is not intended to replace the advice
of a physician or medical practitioner. Please see your health-care provider before beginning any new
health program.
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Creator of Ketogasm
T A S H A M E T C A L F
A Woman’s Guide & Cookbook
The Groundbreaking Program For
Effective Fat-Burning, Weight Loss
& Hormonal Balance
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CONTENTS
I
Introduction
page 6
KETO IN CONTEXT 8 IMPLEMENTATION OF THE KETO DIET 107
1 What Is Keto? | page 9
2 Macronutrients 101 | page 19
3 The Fat-Burning Advantage | page 33
II
FUNDAMENTALS OF THE FEMALE BODY 45
4 Calories: The New “C” Word | page 46
5 The Female Hormonal Cycle | page 63 RECIPES 187
6 Oh, You Thought We Were Done with Hormones? | page 80
7 Exercise and Athletic Training | page 98
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III
Resources
page 250
IMPLEMENTATION OF THE KETO DIET 107
References
8 Keto Dieting Strategies | page 108 page 250
9 Setting Up the Diet: How Much Should You Eat? | page 127 About the Author
page 263
10 The Diet Phases | page 145
Gratitude
11 Keto Food Literacy | page 154
page 264
12 Supplements for Optimal Success | page 177
General Index
page 266
IV Recipe Index
page 271
RECIPES 187
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KETO
Introduction
This book is the first of its kind: a nutritional guidebook for keto explicitly
written with the female body in mind. Women are biologically different from
men—from our body composition to our cyclical hormonal fluctuations and
right down to our chromosomes. The way our bodies burn fuel is dissimilar:
Our metabolism seesaws from week to week, and our eating behavior is pri-
marily driven by hormones that urge us to indulge beyond our needs on a
regular basis.
We face different challenges than men, so why follow the same dieting advice?
This book aims to bridge the gap between keto diet “rules” and what women
restricting carbohydrates need—setting realistic expectations, variations, and
actionable strategies along the way. This book will teach you how to develop
increased metabolic flexibility using the keto diet and how to tailor your way
of eating for optimal fat loss, hormonal balance, and long-term success.
In other words, you will learn to make keto work for you.
Part one of this book teaches you about the keto diet and fat-burning metabo-
lism, while myth busting common misconceptions and addressing diet dogma.
This sets the stage for you to confidently approach your diet, avoid the pitfalls,
and put the naysayers to rest.
In part two, you will learn how female energy dynamics and hormones can
make or break your effort to lose weight. You will learn how the keto diet and
calories coexist, how the menstrual cycle and menopause affect metabolism
and eating behavior, and how the keto diet can be used to bring harmony to
your hormones.
The final part of the book focuses on implementation, bringing everything you
have learned in the previous chapters to life with easy-to-follow strategies
and instructions. You will discover a clear plan of action to improve your body
composition and heal hormonal imbalances one step at a time.
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After using keto to manage my weight and heal my body, I am grateful for the
opportunity to present here a detailed plan to help you do the same. Although
this book is intended for you to learn and take action, it is also a reflection on
the things I would have done differently when transitioning from a high-carb
diet. Consider this book a culmination of everything I wish I had known when
starting keto years ago.
If you are ready to take charge of your health and transform your body, this
friendly guide will help you along your journey. If you feel overwhelmed, know
you are stronger and far more capable than you realize. Keto has profoundly
transformed my life, and I hope it can do the same for you. If I can do it, I know
you can, too. Now let’s get started.
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I
K E T O I N C O N T E X T
Laying the groundwork for what is to come, part one walks
you through the fundamentals of what keto is—and is not.
In chapter 1 you will learn where keto fits compared to other
low-carb diets and the various ways to achieve nutritional
ketosis. You may be surprised to learn there is more than one
approach to the keto diet, and the one most buzzed about in
the media may not actually apply to you!
Diving straight into macronutrients, or “macros,” chapter 2 will
help you understand where our energy comes from and how its
sources affect our overall health, metabolism, and body com-
position. You will quickly learn not all calories are created equal.
If you still have doubts about choosing a fat-fueled diet, chap-
ter 3 will put your fears to rest. You will learn why carbs and
fats don’t mix, how to become an effective fat-burner, and
what benefits accompany the new metabolic adaptations of
burning fat. To make sure you start off on the right foot, we’ll
also tackle the biggest keto myths surrounding this way of
eating—they aren’t what you think!
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