[mswen]

There are several variations that are sometimes called intermittent fasting or IF. Daily time restricted feeding, alternate day fasting and 5:2 approach are each sometimes referred to as intermittent fasting.

I have the most experience with time restricted feeding which is a daily extension of the overnight fast until midday. Sixteen hours of fasting and a window of 8 hours for eating or 16:8. I do this nearly every day. Sometimes I will extend the fasting to as much as 22 or 23 hours and essentially eat one large meal that day (OMAD).

That practice initially helped me lose weight. It works by making it easier to eat less. I combine that practice with weightlifting 5 days a week.

I have been deliberately eating more the last year or so while lifting heavy in order to build more muscle and try to hit a certain goal. So the practice isn't exclusively for losing weight.

But doing this practice for years means that I feel much more in control of eating and my weight. When I decide to cut again it seems pretty straightforward. Extend my normal fast from 16 to 22 hours a day and eat one large healthy meal a day (OMAD) and the weight will fall back off fairly quickly.

I have, much more rarely, extended a fast to about 40 to 46 hours.

Having done a pretty fair amount of reading of scientific literature and other people's experiences along with observing my own body I am convinced that it is contributing in a very positive way to my overall health.