16:8 TMAD. Two meals a day, lunch and dinner. Heavily plant based, nutrient dense foods.
Down 50 pounds overall, IF has helped with the last 15ish and made them so effortless to lose. Goal is another 15 pounds. More importantly, I have healed my relationship with food and actually enjoy eating each day.
16:8, usually 10am to 6pm window, moderate carbs, 2-3 meals and a snack, lots of water in the morning. One cheat day per week which usually just means I eat a donut at work at 9am. Weights, walking and dance are my main workouts, and I’m incorporating some running. I will eat if I’m running longer than an hour but normally just time my runs within my window so it’s not an issue. I don’t like feeling hungry in the morning but I do like the results.
Usually 19:5 or 20:4 with two meals a day, no snacking in between. Some weekends, not all, I extend my window and do 16:8. Love the flexibility of IF! OP - find what works for you so it’s sustainable. Everyone is different! I’ve lost 45 pounds in 7 months :)