I did it for awhile when it first became popular. Fasting has been done for centuries as a means of purification and religious reasons.
I found that with bulking....it didn't work too well.
It's just another form of calorie control. When dieting, you want a deficit to lose weight. There are formulas you can use to get you close....but I found that just by logging what I ate for about two weeks....I could average what my daily caloric intake was to maintain weight. I just then implemented a deficit of maybe 500 calories a day which theoretically equate to a loss of a pound per week.
With IF....you could just not eat for so long....and then get all your calories in during the "feasting" window which seemed to satiate some people better. It was best to time this around your workouts when the body was primed to uptake all these nutrients.
But it got bastersized after awhile with people using it as an excuse to eat crappy food.
Currently....I like my food later in the day. I workout at 3:30am....and I take an intra shake with about 30 grams of HBCD, 10 grams of EAA's, and some citrulline. Post Workout is a Hydrolyzed whey shake with about 30 grams of something like sweet potato powder as oats don't agree with my body. After that....I may even skip lunch at times....then have dinner and even a snack before bed.
But as long as my daily intake is in a deficit....and I keep my protein at about at least 1 gram per pound of bodyweight....I will lose weight. Also the slower I lose, the more muscle I maintain. Lately I've been playing with switching carbs with good fats...and I typically don't take in more than 100 grams of carbs which come during and right after my workout. After that....its proteins and fats....and whatever trace amount of carbs are in the veggies I eat.
It keeps insulin sensitivity high, and I do seem to have more mental clarity.
However when gaining weight...I have to add carbs in....but still typically stay around 200 grams tops.
It's all about what makes it easier for you to be consistent on your diet so that you stick with it.
Just another tool in the arsenal.
But I have also dieted by just eating when hungry. Some days I may have a 600 calorie deficit...others maybe only a 200 calorie deficit. And then other days may be an actual small surplus.
What I've found out is that your weekly average is what matters most....and to continue to hit the deficit you want.
Similiar to IIFYM....but I don't subscribe fully to that either as most use it as an excuse to eat crappy foods again.
I think all these programs start out with some merit....but get twisted in the process by people looking for an easy way out.
Hell....when I diet....I don't incorporate cheat days or meals. I use refeeds which are days that I will eat much more volume...but of healthy foods. I love rice....so a refeed meal allows me to really indulge in that.
But I don't even start those until I'm 6 weeks or so into my deficit
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