C H A P T E R 3
The basic premise of The Renegade Diet is quite simple. You fast for 14-16 hours each day( say, from 9pm at night until 1pm the following day), then you under eat for four hours, consuming no carbs other than vegetables, then you overeat and consume carbs for four hours at night. This follows the natural human cycle of under eating and overeating like we did in hunter-gatherer days.
It could be simplified as eating one main meal per day at night( although you could very easily have two or three during the overfeed period), as that’ s what it really comes down to for most people who follow the diet, although there are many variations that will be discussed throughout. The version that is ideal for you will be based on your activity level, goals and body-fat percentage.
To simplify it even more we could break it down like this:
• Skip breakfast.
• Start eating 14-16 hours after you finished dinner the night before.
• Eat lightly during the day, consuming only protein, fat and green veggies in small to moderate quantities, while avoiding all fruits and starchy carbs.
• Overeat at night.
• Have all your carbs at the end of the day, which would preferably be right after training.
THE RENEGADE DIET
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