Overview
What this book is about
The KetoFast Cookbook is the practical companion to Mercola's standalone book KetoFast, combining a detailed protocol guide with more than 40 recipes designed specifically for partial-fast days. The core argument is that standard fasting — even intermittent fasting — carries hidden risks because the fat cells that your body burns for fuel also release stored toxins (persistent organic pollutants, heavy metals, artificial sweeteners) into the bloodstream. Without deliberate nutritional support, this toxin flood can overwhelm the liver, kidneys, and GI tract, causing the headaches, brain fog, and nausea commonly blamed on "detox" but actually representing re-toxification.
Mercola's solution is a staged, two-part system. First, the reader transitions from a standard glucose-burning diet to a cyclical ketogenic diet with a compressed eating window (Peak Fasting / time-restricted eating), building metabolic flexibility over weeks or months. Second, once genuinely fat-adapted and in measurable ketosis, one day per week is replaced with a KetoFast day: a single meal of 300–600 calories composed specifically of cruciferous vegetables, beneficial seeds, bone broth, and targeted supplements that simultaneously keep the body in a physiological fasted state (triggering autophagy) while supplying the cofactors needed to process and excrete the toxins that fat-burning liberates.
Pete Evans contributes the recipe half of the book — soups, snacks, drinks, teas, and broths engineered to hit the required calorie and macronutrient targets (under 15–20 g each of net carbs and protein, remainder as fat) while remaining genuinely palatable. The broader context is mitochondrial health: every intervention in the book — food choices, seed selection, water quality, supplements, sauna type — is framed through the lens of protecting and restoring mitochondrial function and NAD+ levels.
The book is unusually specific about implementation: it directs readers to use the Cronometer food-tracking app (pre-loaded with all recipes), to weigh food on a digital kitchen scale, to monitor ketones with a blood or urine meter, and to use a near-infrared (not far-infrared) sauna for passive sweating. These practical specifics, combined with the supplement and binder protocols, make it more of a clinical manual than a typical cookbook.
Key Ideas
The core frameworks and findings
1
The detoxification paradox
Fat tissue is a storage depot for fat-soluble persistent organic pollutants (POPs), heavy metals, and other toxins. Fasting liberates these toxins into the bloodstream faster than the liver can process them. This is the root cause of most fasting side effects and is why unguided water fasts or aggressive intermittent fasting without nutritional support can be harmful.
2
Metabolic flexibility is a prerequisite
You cannot safely KetoFast until your body has been retrained to burn fat as its primary fuel. Jumping straight to partial fasting from a high-carb, all-day eating pattern will produce worse outcomes than doing nothing. The sequence is: stop eating 3 hours before bed → compress eating window to 6–8 hours (Peak Fasting) → adopt ketogenic diet → add cyclical carb days → then begin KetoFasting.
3
Cyclical ketosis, not permanent ketosis
Mercola advocates cycling between strict ketogenic eating (5–6 days/week) and higher-carb "feast" days (1–2 days/week). Permanent ketosis can suppress thyroid function and deplete muscle glycogen. The feast days provide the anabolic signal needed for tissue rebuilding after fasting-induced autophagy.
4
The KetoFast calorie formula
Partial-fast calories are calculated from lean body mass, not total body weight: lean body mass (kg or lbs) × 3.5 = target calories, bounded between 300 and 600. This keeps the body in a physiologically fasted state while preventing muscle catabolism. All calories should be consumed in one meal, ideally at early lunch.
5
Cruciferous vegetables as the dietary cornerstone
Broccoli, cabbage, kale, cauliflower, and related vegetables supply sulforaphane, indole-3-carbinol (I3C)/DIM, NAD+ precursors, and fiber — the specific compounds needed for Phase 1 and Phase 2 liver detoxification. Sulforaphane activates Nrf2, upregulates cytochrome P450 enzymes, and was shown in one study to increase excretion of airborne pollutants by 61%. Cooking matters: steam broccoli 3–4 minutes to preserve myrosinase; do not microwave or boil beyond 1 minute.
6
Seeds as a concentrated nutrition delivery system
Six seeds are highlighted: black cumin (thymoquinone, anti-cancer, mitochondria-targeted antioxidant), black sesame (highest calcium density of any food, lignans, omega-3), flaxseeds (lignans, ALA, fiber — best soaked overnight rather than ground), hemp (GLA, all 20 amino acids, balanced omega-3:6), chia (40% ALA omega-3, quercetin, kaempferol), and psyllium husk (zero net carbs, intestinal barrier support, toxin binder). Mercola sells these as a proprietary "Mitomix Seed Blend."
7
Binders are non-negotiable
Without binders taken 1–2 hours away from food, the liver's detox output (bile into the colon) gets reabsorbed rather than excreted. Recommended stack: activated charcoal (5–6 g), chitosan (2–3 g), modified citrus pectin (5 g), and chlorella (4–10 g, broken cell wall only). All must be taken on an empty stomach.
8
Near-infrared sauna is preferred over far-infrared
Near-IR wavelengths (700–1,400 nm) penetrate 100 mm into tissue, activating cytochrome proteins in the mitochondrial electron transport chain (photobiomodulation). Far-IR wavelengths (3,000–100,000 nm) are 100% absorbed by surface water and only conduct heat superficially. Most commercial "full-spectrum" far-IR saunas emit negligible near-IR and high EMF electric fields. Protocol: 20–30 minutes passive sweating, cold shower immediately after, low/no EMF unit.
9
Water quality as a foundational concern
Municipal water commonly contains disinfection by-products (trihalomethanes — Cancer Group B carcinogens), glyphosate, fluoride, chromium-6, nitrates, and hundreds of unregulated chemicals. Bottled water is not reliably better. Recommendation: whole-house filtration + point-of-use reverse osmosis or carbon block at kitchen and shower. Structured water (H3O2, "EZ water") is highlighted as the biologically active form; created by cooling water, vortexing, or sunlight exposure on skin.
10
NAD+ and mitochondrial health as the unifying mechanism
NAD+ is the coenzyme at the center of mitochondrial energy production, cellular repair, and detoxification enzyme activity. It declines with age. Cruciferous vegetables restore NAD+ synthesis. Chamomile tea's apigenin inhibits CD38 (an enzyme that depletes NAD+), effectively raising NAD+ levels. Sulforaphane activates Nrf2 and downstream detox enzyme expression.
11
Supplements for KetoFast days
Core stack: Ubiquinol (CoQ10, 100–150 mg twice daily), organic psyllium husks (1–2 tbsp), high-potency probiotics with L. rhamnosus and L. plantarum, magnesium threonate (up to 1–2 g elemental), milk thistle/silymarin (420 mg divided), NAC/N-acetylcysteine (start at 400–600 mg, up to 1,800 mg — boosts glutathione), MSM (1.5–6 g — sulfur donor for glutathione synthesis), DIM/broccoli sprout powder.
12
Contraindications
Fasting should not be undertaken without physician oversight if: BMI ≤ 18.5, malnourished or with active eating disorder, child under extended fasting, pregnant or breastfeeding, on diabetic medication (hypoglycemia risk), on medications requiring food, or with gout/high uric acid.
13
Food tracking is treated as a medical requirement
Cronometer is the recommended tool, pre-loaded with all recipes. Users must weigh food on a digital kitchen scale, enter planned foods in advance each morning, and cross-reference blood glucose readings after eating. Without accurate tracking, the macronutrient windows (≤15–20 g each of net carbs and protein) cannot be reliably maintained.
14
Bone broth as a connective tissue and electrolyte replenisher
Slow-cooked (minimum overnight, up to 72 hours) bones from organic/pastured animals release glycine, proline, hydroxyproline, calcium, phosphorus, potassium, magnesium, and sodium. These electrolytes directly combat fasting-related symptoms. Commercial bone broth is flagged as often sourced from CAFO animals in China; homemade from verified organic bones is strongly preferred.
15
Fasting has ancient, cross-cultural, and medical precedent
From Hippocrates and Plato to Islamic Ramadan, Buddhist one-meal-a-day practice, and 19th-century American natural hygiene physicians (Jennings, Shelton), the book grounds KetoFasting in a long lineage to counter the perception that it is a modern fad.
Contents
Chapter by chapter — click to expand
§
Part I: KetoFasting (Theory and Protocol)
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- Why a "cookbook" for fasting exists: the partial-fast day requires specific, carefully formulated food
- Toxins stored in fat cells are released when fat burns; this causes common fasting side effects
- Overview of the KetoFast system: start with time-restricted eating, move to cyclical ketogenic diet, then add one partial-fast day per week
- Relationship to companion books: Fat for Fuel, Fat for Fuel Ketogenic Cookbook, KetoFast
- Religious fasting traditions: Judaism (Yom Kippur), Christianity (Lent), Islam (Ramadan), Buddhism (one-meal-a-day)
- Historical endorsements: Hippocrates, Plato, Plutarch, Benjamin Franklin, Mark Twain
- American therapeutic fasting history: Isaac Jennings (1811), Sylvester Graham, Herbert Shelton (1928), Dr. Alan Goldhamer's TrueNorth Health Center (16,000 supervised water fasts)
- Fasting as evolutionary norm: food insecurity was the default for most of human history
- Time-restricted eating / Peak Fasting: 6–8 hour eating window; entry point for beginners; compresses eating to deplete glycogen stores and encourage fat-burning
- Partial fasting (KetoFasting): 300–600 calories of targeted foods; activates autophagy and stem cell activity while supporting detox
- Water-only fasting: powerful but advanced; requires supervised clinical setting; listed as inappropriate for self-administration
- Muscle catabolism only occurs after fat stores are exhausted; most people can safely fast 40 days
- The detoxification paradox in depth: POPs (organochlorine pesticides, PCBs, PAHs, PBDEs), heavy metals (arsenic, cadmium, lead), artificial sweeteners (aspartame, sucralose) stored in fat
- Two requirements for safe toxin clearance: (1) convert fat-soluble toxins to water-soluble via liver pathways; (2) support excretion via sweat, urine, and feces
- Six-step adaptation process (stop eating 3h before bed → Peak Fasting → ketogenic diet → cyclical ketosis → one KetoFast day/week → two KetoFast days/week)
- Calorie formula: lean body mass × 3.5, capped at 300–600 calories
- Macronutrient targets: ≤15–20 g net carbs, ≤15–20 g protein, remainder as fat (coconut oil or MCT/C8 oil)
- Best meal timing: early lunch, single meal
- Monitoring: ketone blood or urine monitor to confirm fat-adaptation before beginning KetoFasting
- Cruciferous vegetables: sulforaphane (Nrf2 activation, 61% increased pollutant excretion, cancer apoptosis), I3C/DIM (hormone balance, cancer prevention, AhR activation in gut), NAD+ precursors, anti-inflammatory phenolics
- Cooking guidance: steam 3–4 minutes (preserves myrosinase), avoid boiling >20–30 seconds or microwaving >1 minute; pair with mustard seed, wasabi, or arugula to boost sulforaphane conversion
- Seeds profile: black cumin, black sesame, flaxseed, hemp, chia, psyllium — nutrients, preparation notes, cautions
- Approved liquids: unlimited water, herbal teas (rooibos, honeybush, dandelion root, chamomile — each with specific detox mechanisms), up to 6 cups organic coffee; approved fat additives for coffee/tea
- Herbal tea science: rooibos (aspalathin/quercetin antioxidants), honeybush (DNA mutation protection in liver), dandelion root (liver tonic, bile stimulation), chamomile (apigenin/CD38 inhibition → NAD+ boost, gut motility)
- Cronometer: recommended tracking tool; all cookbook recipes pre-entered; use as morning planner before eating
- Digital kitchen scale: required for accurate macronutrient compliance
- Contraindications: detailed list with explanations (underweight, malnourished, eating disorders, children, pregnancy/breastfeeding, diabetic medications, gout)
- Chemical cocktail synergy: study shows even low-level mixtures of food/pharma/personal-care chemicals cause liver damage
- Water quality deep-dive: 267 contaminants found in US tap water; specific threats (THMs, fluoride, glyphosate at 4,200 ppt, chromium-6, 1,4-dioxane, nitrates, lead); water filter comparison (RO vs. ion exchange vs. carbon block)
- Structured water (EZ water / H3O2): how to create it; importance for cellular hydration and mitochondrial recharging
- Salt: importance of adequate non-commercial salt (Celtic, Redmond, Himalayan) during sauna and fasting
- Bone broth: glycine/proline/hydroxyproline for connective tissue; electrolytes for fasting symptoms; sourcing guidance (organic/pastured, slow-cooked 24–72 hours); commercial brand contamination warning
- Full supplement protocol with dosages: ubiquinol, psyllium, probiotics, magnesium (threonate preferred), milk thistle/silymarin, NAC, MSM, DIM, broccoli seed extract
- Binders protocol: activated charcoal, chitosan, modified citrus pectin, chlorella — timing rules (1h before or 2h after meal), mechanism of action, dosages
- Chlorella sourcing note: must specify "broken cell wall"; otherwise indigestible and ineffective
- Sweat vs. urine vs. feces: passive (sauna) sweating releases substantially more toxins than active (exercise) sweating due to sympathetic vs. parasympathetic activation
- Near-IR (700–1,400 nm) vs. far-IR (3,000–100,000 nm): penetration depth, photobiomodulation, mitochondrial cytochrome activation
- Commercial sauna industry critique: most "full-spectrum" far-IR saunas emit negligible near-IR and high electric-field EMF
- DIY options: 4× 250-watt Teflon-free Philips incandescent bulbs (~$40); SaunaSpace as premium no-EMF option
- Safety protocol: 20–30 minutes, cold shower immediately after, never alone, no alcohol within 24 hours, rehydrate thoroughly
§
Part II: Recipes (Pete Evans)
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Practical Takeaways
What to actually do with this
Calculate calorie target: lean body mass × 3.5 (range 300–600 cal)
Keep net carbs ≤ 15–20 g and protein ≤ 15–20 g; remainder as coconut oil or MCT/C8
One meal only, ideally early lunch
Base the meal on cruciferous vegetables; add 1–3 tbsp Mitomix seed blend or individual seeds
Log everything in Cronometer before eating; weigh food on a digital kitchen scale
Steam broccoli 3–4 minutes; add mustard seed or arugula to boost sulforaphane
Unlimited water (filtered, ideally reverse osmosis)
Up to 6 cups organic coffee; can add up to 1 tbsp coconut oil, MCT oil, grass-fed butter, ghee, or heavy cream
Unlimited rooibos, honeybush, dandelion root, chamomile tea
Can add lemon/lime slices, apple cider vinegar (raw, with mother), Celtic/Redmond/Himalayan salt to water
Ubiquinol 100–150 mg twice daily
Organic psyllium husks 1–2 tbsp (count calories in Cronometer)
High-potency probiotic with L. rhamnosus + L. plantarum
Magnesium threonate up to 1–2 g elemental (divided doses to avoid loose stools)
Milk thistle/silymarin 420 mg divided doses
NAC 400–1,800 mg (start low, titrate up)
MSM 1.5–6 g
DIM or broccoli sprout powder (skip if consuming seeds daily)
Activated charcoal 5–6 g
Chitosan 2–3 g
Modified citrus pectin 5 g
Chlorella 4–10 g (broken cell wall only)
Use near-infrared (incandescent heat lamp) sauna, not far-infrared
20–30 minutes passive sweating
Cold shower immediately after to remove excreted toxins from skin
Never use after alcohol; rehydrate with mineral-rich water
Install reverse osmosis or solid carbon block filter at kitchen tap and shower
Check local water quality at EWG Tap Water Database (ewg.org/tapwater/)
Use Celtic, Redmond, or Himalayan salt to replenish electrolytes lost during fasting and sauna
Make from organic/pastured bones only (avoid CAFO-sourced commercial brands)
Simmer minimum overnight, up to 72 hours in slow cooker
Use filtered water; store in glass containers
See Also
Related books in the library
catherine-shanahan/deep-nutrition.md — ancestral diet, bone broth, and nutrient-dense cooking overlapcatherine-shanahan/the-fatburn-fix.md — metabolic flexibility, fat adaptation, seed oil avoidancearnold-ehret/mucusless-diet-healing-system.md — fasting and detoxification from a different tradition; compare protocolsJack Kruse books on metabolism, mitochondrial health, and light biology (near-infrared / photobiomodulation themes directly overlap)