Evans Pete - Ketofast cookbook: recipes for intermittent fasting and timed ketogenic meals from a world-class doctor and an internationally renowned chef

PRAISE FOR DR. JOSEPH MERCOLAS KETOFAST:

KetoFast combines the insulin-lowering effect of the ketogenic diet with the time-tested healing power of fasting. This revolutionary approach promises to deliver unprecedented health benefits.

JASON FUNG, M.D., author of The Complete Guide to Fasting and The Obesity Code

You can always trust Dr. Joseph Mercola to be on the cutting edge! Follow this enjoyable read to do keto and fasting the right way, and avoid the common pitfalls, many of which will shock you.

STEVEN R. GUNDRY, M.D., New York Times best-selling author of the Plant Paradox series; Medical Director, The International Heart and Lung Institute

Dr. Mercola has done it again. Tapping into the latest research on fasting and ketogenic diets, he has crafted an easy-to-understand, efficient, and highly effective program that can deliver life-changing results.

MARK SISSON, author of the New York Times bestseller Keto Reset Diet and founder of Primal Kitchen foods

Presented in terms any layperson can follow, this book can help you navigate the complex interconnected concepts of fasting, time-restricted feeding, circadian cycles, and ketogenic diets.

AARON DAVIDSON, creator of Cronometer

PRAISE FOR PETE EVANSS THE PALEO CHEF:

Pete Evans brings to the table an incredible array of delectable recipes that will satisfy anyone who recognizes the importance of maintaining a Paleo diet. Beyond delicious, The Paleo Chef adheres to the tenets of what our most cutting-edge researchers are revealing to be the most healthful approach to human nutrition.

DAVID PERLMUTTER, M.D., F.A.C.N., author of the #1 New York Times bestseller Grain Brain

If youre looking to consciously create food made with love and respect, and simultaneously create health while dazzling your taste buds, this vibrant book is for you... brimming with delicious, nutritious, and sustainable recipes that will nourish your physical, mental, and emotional well-being.

DR. FRANK LIPMAN, founder and director of Eleven-Eleven Wellness Center

ALSO BY DR. JOSEPH MERCOLA

KetoFast*

Superfuel*

Fat for Fuel*

The Fat for Fuel Ketogenic Cookbook (with Pete Evans)*

Effortless Healing

The No-Grain Diet

Sweet Deception

Dark Deception

The Great Bird Flu Hoax

Freedom at Your Fingertips

Generation XL

Healthy Recipes for Your Nutritional Type

*Available from Hay House

ALSO BY PETE EVANS

The Fat for Fuel Ketogenic Cookbook (with Dr. Joseph Mercola)*

The Complete Gut Health Cookbook

The Paleo Chef

*Available from Hay House
Please visit:

Hay House USA: www.hayhouse.com
Hay House Australia: www.hayhouse.com.au
Hay House UK: www.hayhouse.co.uk
Hay House India: www.hayhouse.co.in

Copyright 2019 by Dr. Joseph Mercola and Pete Evans

Published in the United States by: Hay House, Inc.: www.hayhouse.com

Published in Australia by: Hay House Australia Pty. Ltd.: www.hayhouse.com.au

Published in the United Kingdom by: Hay House UK, Ltd.: www.hayhouse.co.uk

Published in India by: Hay House Publishers India: www.hayhouse.co.in

Cover design: theBookDesigners

Interior design: Charles McStravick

Interior photos: William Meppem, Steve Brown, and Mark Roper (except for images used on )

Food stylists: Lucy Tweed and Debora Kaloper

Indexer: Jay Kreider

All rights reserved. No part of this book may be reproduced by any mechanical, photographic, or electronic process, or in the form of a phonographic recording; nor may it be stored in a retrieval system, transmitted, or otherwise be copied for public or private useother than for fair use as brief quotations embodied in articles and reviewswithout prior written permission of the publisher.

The authors of this book do not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional, or medical problems without the advice of a physician, either directly or indirectly. The intent of the authors is only to offer information of a general nature to help you in your quest for emotional, physical, and spiritual well-being. In the event you use any of the information in this book for yourself, the authors and the publisher assume no responsibility for your actions.

Library of Congress Cataloging-in-Publication Data

Names: Mercola, Joseph, author. | Evans, Pete, 1973- author.

Title: Ketofast cookbook / Dr. Joseph Mercola and Pete Evans.

Description: Carlsbad, California : Hay House, Inc., [2019] | Includes bibliographical references and index.

Identifiers: LCCN 2019000166| ISBN 9781401957537 (hardcover) | ISBN 9781401957544 (e-book)

Subjects: LCSH: Fasting--Health aspects. | Cooking. | Ketogenic diet. | Low-carbohydrate diet--Recipes. | Lipids in human nutrition. | Health. | LCGFT: Cookbooks.

Classification: LCC RM226.5 .M47 2019 | DDC 641.5/6383--dc23 LC record available at https://lccn.loc.gov/2019000166

Hardcover ISBN: 978-1-4019-5753-7

e-book ISBN: 978-1-4019-5754-4

10 9 8 7 6 5 4 3 2 1

1st edition, May 2019

Printed in the United States of America

To my Mom and Dad, whom I recently lost.
Thank you both for raising me.
I wouldnt be where I am today without
your love and support.

Dr. Mercola

To all the people wanting to take health into their own hands. Cook with love and laughter.

Pete Evans

CONTENTS

I know what you might be thinking: Why do I need a cookbook to show me what to eat when Im fasting? Its a perfectly valid question. After all, fasting is about not eatingso why do you need to cook anything?

Not so long ago, I also thought that fasting meant not eating anything. You merely stopped having food at one point, and started eating it again at another point, with nothing but water, or perhaps a cup of coffee with coconut oil, or a bowl of broth, or vegetable juice passing between your lips in the meantime. But then I began carefully studying this topic and collaborating with researchers and clinicians who have been investigating and implementing the therapeutic practice of fasting. I started to see that while true fastswhere you consume no solid food for a specific period of timedid offer some profound health benefits, they could also expose you to some perils.

This journey Ive been traveling has shown me that fasting and health are, in many ways, very similar to exercise and fitness. Just as you wouldnt get up from the couch and head outside to run a marathon on your first outing, you need to work your way up to going without foodparticularly if you have been eating the way most Americans do. That is to say, relying on heavily processed, carbrich foods and eating at all hours of the day and night. These eating habits have trained your body to burn glucose as your primary fuel, which leaves you exposed to increased free radical damage, insulin resistance, and nutritional deficiencies. All of these, in turn, make it harder for you to reap the therapeutic benefits of fasting.