Periodic Food Intake Restriction - Learn About Its Principles!
Tomasz Jankowski
2026-03-25
7 min. read
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Known as IF, the weight loss method is increasingly being used... It's causing a great deal of controversy among dietitians... Its proponents highly value it, opponents find many reasons to object... I'll try to get closer to the principles it's based on and who it might be suitable for.
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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