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Keto: A Woman's Guide


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Table of Contents

Introduction | page 6

Keto in Context 8
1 What Is Keto? | page 9
2 Macronutrients 101 | page 18
3 The Fat-Burning Advantage | page 30

Fundamentals of the Female Body 42
4 Calories: The New "C" Word | page 43
5 The Female Hormonal Cycle | page 57
6 Oh, You Thought We Were Done with Hormones? | page 74
7 Exercise and Athletic Training | page 89

Implementation of the Keto Diet 97
8 Keto Dieting Strategies | page 98
9 Setting Up the Diet: How Much Should You Eat? | page 117
10 The Diet Phases | page 134
11 Keto Food Literacy | page 143
12 Supplements for Optimal Success | page 163

page 172

page 173

About the Author
page 189

page 190

page 192

About the Author

Tasha Metcalf is the creator of the wildly popular website Ketogasm, a resource for women learning how to implement a ketogenic diet. Her Hello Keto course has had 60,000 students since its launch in 2017. With a background in biology, nutrition, and functional medicine, Tasha used the ketogenic diet to reverse PCOS and infertility and lose weight. She has shared her experience with thousands of women looking to utilize the keto diet to improve their health and well-being.


"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 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 counterparts 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
"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
"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 medicines, 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 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
"Keto: A Women's Guide is going to be my new resource for women wanting to adopt the ketogenic 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'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 Beginnera s KetoDiet Cookbook

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