The renegade diet is designed to divides your day into three main sections namely the fasting phase, the undereating phase and the overeating phase. The fasting phase is designed to give the digestive system a break and speed fat loss. It is good for improving insulin sensitivity as well as promotes greater release of growth hormones. Additionally the fasting stage allows you to keep steady mental and energy focus the entire day. For the nightly feast, it creates slight metabolic effect to gain muscle and helps you to fall into much deeper and more restful sleep.
You should at least go a total of sixteen hours counting the time you spent sleeping the night before. For example if your last meal of the day was at ten last night, make sure you don’t eat until 2.p.m and ensure during this time, you take lots of drinking water to help you control your hunger and also keep you focus and energy all day long. Also while breaking the fast, take some vegetable juice or protein whey.
While entering the undereating phase ensure you only consume easy to digest fat foods, proteins and vegetables. The best option would be to take some yogurt eggs and white fish. Limit the number of carbs and this stage will last you up to four hours. During this period do some weight workouts and then remember to take some protein shake and sweet potatoes after working out. Pop some digestive enzymes before feasting to help in the digestion process. Begin this extended feast with some good salad then follow it up with a great protein dinner. A good protein dinner may include fish, chicken and grass fed beef. This can be followed with some carb rich meals like sweet potatoes. Repeat this sequence until you feel full.
When you wish to lose your gut, this is the basic plan while at the same time gaining muscle mass. For those who are overweight, please concentrate on getting lean first then improve your body’s sensitivity insulin. Always remember to take some berries or sweet potato immediately after working out. For the skinny ones who wish to add some bulk, shorten the undereating phase just by some few hours so as to eat more food and also eat more carbs during night.
The benefits of renegade diet
The diet is very healthy. This is not just any other diet, it is a lifestyle and it works well for people who follow it well. There is nothing too controversial about the diet apart from the fact that you skip breakfast. It does not restrict any nutrient and it encourages a lot of vegetable and protein intake. Meals are well times and controlled and overall, it helps to maintain healthy system for the body. It is good for cleansing the liver and relieving stress on the gut for a healthy lifestyle and nutrition.
It is designed to fit well with most schedules. The renegade diet has most of your carbs and calorie intake coming at night meaning that all big social dinners will fit well within the schedule and there is no need for you to cook or pack lots of food before a busy day. The long bouts of fasting allow you to have more productive mornings.
What to consider in renegade diet
The diet is not good for skinny people as they have to eat more and at all times. Although the creators of the diet insist that the longer you fast the better your body will be in a position to absorb and assimilate the food, a window of four hours is not enough to pack all the essential calories in. It is therefore ideal the overweight people who wish to drop fat and gain more muscles.
The renegade diet may also be hard to stick with due to frequent meal scheduling. Timing meals throughout the day may also prove impossible especially for people who have a busy schedule. Some meals may be too hard to digest in a given phase. It does not give you the freedom to eat out with your friends and workmates since all your meals must be eaten sparingly. However, it is one of those programs that you have nothing to lose if you tried. You might just be surprised to know that it works miracles in keeping you healthy and strong.