Phasenweise Nahrungsbeschränkung - erfahren Sie mehr über ihre Prinzipien!
Tomasz Jankowski
2026-03-25
7 Min. Lesezeit
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Als IF bekannt, wird die Methode zum Abnehmen immer häufiger angewendet... Sie löst viel Kontroversen unter Ernährungswissenschaftlern aus... Ihre Befürworter schätzen sie hoch, Gegner finden viele Gründe, dagegen zu sein... Ich werde versuchen, mich den Grundsätzen zu nähern, auf denen sie basiert, und für wen sie geeignet sein könnte.
IF Method – what is this nutritional approach?
Intermittent fasting, commonly termed as IF, is a nutritional approach that revolves around consuming food only for a specific duration within a day or week, while consciously refraining from eating during the remaining time. There are numerous variants of this fasting approach. The most favored one is 16/8, in which we fast for 16 hours and ingest meals within an 8-hour feeding window. In practical terms, this means forgoing breakfast in the morning, partaking in the first meal at midday, and the last one no later than 8:00 PM. The length of the feeding window should be tailored individually to ensure adequate food intake for meeting energy and nutrient requirements. Individuals adhering to stringent norms might opt to shorten the feeding period, for instance, to 4 hours. Another method, known as 5/2, entails implementing a substantial caloric restriction for two successive days per week, whereas we adhere to our normal diet for the remaining five days. It is crucial to underscore that irrespective of the chosen fasting method, the quality of consumed products holds significance. They should be minimally processed and abundant in vitamins and minerals. Fast food, sugar, pre-packaged snacks, alcohol, and others should be eschewed. Adequate hydration is equally vital. Apart from mineral water, unsweetened black coffee or tea can be consumed in smaller quantities.
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