The benefit of intermittent fasting is the break from eating is when your body utilizes the food consumed to undergo cellular repair and healing, which it can't do very well if it's busy processing and digesting food. Pick any 16 hr window that works for you. I stop eating at 8 pm and resume at noon the following day. You can cheat a little (keto fat bombs for example), but no protein or carbs so your pancreas can sleep through it. I use a body comp scale and came to the conclusion you can't really burn fat unless you lay off alcohol. Same as sugar. Fructose (hidden in processed foods) and alcohol disable your leptin response; leptin is what your body produces to tell you to take the fork out of your mouth you've eaten enough.

The benefit of intermittent fasting is the break from eating is when your body utilizes the food consumed to undergo cellular repair and healing, which it can't do very well if it's busy processing and digesting food. Pick any 16 hr window that works for you. I stop eating at 8 pm and resume at noon the following day. You can cheat a little (keto fat bombs for example), but no protein or carbs so your pancreas can sleep through it. I use a body comp scale and came to the conclusion you can't really burn fat unless you lay off alcohol. Same as sugar.