Intermittent fasting, when done well, can be another tool in nutrition to lose fat and/or improve some cardio metabolic parameters. However, the benefits of intermittent fasting when it comes to fat loss are given because in a controlled or uncontrolled manner, fasting subjects the subject to caloric restriction. In other words, if weight is lost, it is because the subject eats fewer calories during the day. With respect to health benefits, the vast majority is due to this energy restriction.
There are many protocols for intermittent fasting, but one of the most widely used is the 16/8 protocol because it is a simple option.
This protocol consists of not ingesting any food (water, tea, or infusions) for 16 hours and, for the remaining 8 hours, eating as many meals as needed.
A simple option would be to skip dinner or breakfast, taking advantage of the hours of sleep.
However, this protocol does not work for everyone and in most cases, it is not recommended. Many people find it difficult to skip breakfast or dinner and spend the fasting time thinking about food and creating a bad relationship with it that can lead to very serious problems in the future. Others, athletes for example or people with a very high expenditure, should ingest a very high amount of kcal in a very short time which can lead to gastrointestinal problems among other things.
Not everything works for everyone, it is necessary to take into account the individual context of the person before starting to use a protocol and, of course, always with the help of a professional in the sector.