The Renegade Diet Review: Lose Fat and Gain Muscle

The renegade diet, to those familiar with conventional diet plans, may seem like a dangerous nutritional plan that goes against the very laws of nature, except that it does not. For instance, while most diet plans will tell you to have a heavy breakfast, the diet recommends that you do away with it altogether if possible; at the most, you should have some water or just coffee.

Jason Ferruggia, the mind behind this unconventional nutrition plan, believes that you can lose fat and gain muscle all at once using the diet. This renegade diet review looks at the major aspects of this diet plan; of course, you can always download the renegade diet PDF for more details about the plan.

The Premise of the Renegade Diet

The general premise of this diet plan is that you should fast for 14 to 16 hours every day, under eat for 4 hours, during which time you consume no carbs except vegetables, then overeat for four hours at night during which time you can consume carbs.

In general, this diet requires that you skip breakfast, eat lightly during the day (eat protein, fat, and vegetables in moderation while avoiding fruits and carbs), then overeat at night during which time you have all your carbs, ideally after your weight training.

Phases that Constitute the Renegade Diet

The Renegade Diet1. Fasting Phase
After much research, it has been found out that optimal fat burning in the body happens after around 18 hours of fasting. Nevertheless, at this stage, the person is also risking muscle loss. Consequently, fasting period should last between 14 to 16 hours.

Obviously, this may not be an easy transition for some people, which is why you should start small: fast 12 hours, then bump it up to 14 or 16 hours. The fasting will increase your energy levels significantly, since the digestion process draws a lot from your body, especially when you eat five or six times a day. During the fasting, the liver will also detoxify and your gut will be healthier.

2. Under Eating Phase
During the under eating phase, you should eat light, for instance, some boiled eggs, a protein shake, and maybe some lean ground beef. In general, your protein intake should be around 20 to 35 grams while your fat intake should be about 10 to 15 grams.

This will result in fat loss and improved digestion. If you are trying to build muscle, you can eat a little more fat by having bacon or beef with the eggs.

3. Over Eating Phase
The overeating phase will be what you will be looking forward to as far as the diet is concerned. In the four overeating hours, you can load up on carbs, proteins and so forth. Due to the fasting and light eating during the day, your body will react differently to the overeating, especially if you train before the phase kicks in. In order to simplify the overeating phase, Ferruggia has produced the ‘Renegade Recipe Guide‘ which contains 134 plant based recipes perfect for the Renegade Diet.

Your insulin sensitivity to the muscles will be much higher, which will stimulate greater muscle growth. Before overeating, you should have a cup of hot water with a squeeze of lemon to increase acid levels in your stomach to promote faster digestion.

Additional Muscle Gain Modifications

Review of the Renegade Diet

For people focused on gaining more muscle mass, modifications are necessary, for instance, extending the overeating period and increasing the protein and fat intake. You could also decrease the fasting period, although you should not go lower than 14 hours.

Fixing the Broken Metabolism

The diet also explains that the metabolism has to be in check for the renegade diet, or any diet for that matter, to have a positive impact. To fix the metabolism, you should increase your calories to 300 to 500 above maintenance level. You have to do this for a fortnight to a month for the metabolism gets back on track.

The Benefits

The most obvious takeaway is the convenience. Most muscle building diets require you to eat five to six times a day, which is not possible for people who lead busy lives. Furthermore, this diet gives you to have more energy as your body tunes in to the sympathetic nervous system rather than the parasympathetic nervous system. The latter causes serious dips in your energy levels all day long.

Other Things You Will Learn From the Renegade Diet

Problems that Need Fixing

The renegade diet seeks to fix problems that plague most people and make their fat loss and muscle gain goals elusive, in addition to endangering their health. For instance, many men suffer from chronically low testosterone levels and unusually high estrogen levels.

The importance of testosterone for someone who is trying to build muscle cannot be overemphasized.

To fix low testosterone levels, you will need to stick to organic foods, get some sun, eat healthy foods, eat raw organic nuts, and so forth. You will also need to avoid high estrogen levels by staying away from beer and commercial produce, which has pesticides that increase estrogen.

You also need to lower cortisol (stress hormone) in your body by not working out excessively, getting enough sleep, and generally avoiding stress. Other problems in need of urgent fixing include adrenal fatigue, poor insulin sensitivity, liver toxicity, severe inflammation, blood acidity, and poor digestion

Dietary Myths

This part of the renegade diet seeks to debunk common nutrition myths. The most popular myth discussed in the renegade diet approach is on the importance of breakfast. As it turns out, this is not the most important meal of the day, at least not when you are trying to shed some weight or build muscle.

In the morning, you have low insulin, which causes your body to burn fat more rapidly than during any other part of the day, breakfast puts this fat burning process to a halt.

There is a host of other reasons you should skip breakfast, especially with regard to hormones responsible for increase in muscle mass. Other myths the renegade diet blows out of the water include the need for frequent eating, eating very high amounts of protein, and eating excess calories.


Sure, the renegade diet plan may look like a daring experimentation with the limits of the human body, but it is not. There are solid scientific principles behind every key concept, particularly those that contravene widely-held beliefs about diet plans for people trying to achieve specific fitness goals such as weight loss and muscle gain.

This diet plan is quite comprehensive, yet very simple, and its principles are informed by the truth that underlies critical bodily functions at the molecular level. This diet will fix your metabolism, give you hormonal balance, and help you achieve your fat loss or muscle gain fitness goals.

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