Renegade Diet PDF / eBook Meal Plan Free Download Renegade Diet Book Program | Page 50

C HAPTER 4
O
ne of the main components of The Renegade Diet is
the 14-16 hour daily fast. This was not specified in
the original Warrior Diet but after much
experimentation and research it seems that 16 hours is just
about right for the majority of people. Studies have shown
maximal fat loss to take place around 18 hours but you may
start risking some muscle loss beyond the 16 hour mark and
that’s simply not worth it. Longer fasts will also make it more
difficult to meet your caloric requirements each day as you
will have a smaller window in which to eat. Shorter fasts
might work better for those trying to gain large amounts of
muscle or those with severe adrenal fatigue. Start with 12
hours at first, and then increase it to 14, and finally 16. The
only exception here is that if you are trying to gain muscle you
might be better off cutting the fast by an hour or two.
During the fasting period you will eat nothing from dinner
time the night before until some time the following afternoon
or late morning. So if you finish eating dinner by 8pm you
would start eating again the next day at around noon. If you
finish dinner late, around 10pm, you would then fast until
around 2pm the next day. An early 6pm dinner would have
T HE R ENEGADE D IET
41