I used Intermittent Fasting with good results. There were two main reasons for following it. First, I felt better not eating in the morning. Second, it allowed me to save up my calories for bigger meals later in the day. So why did I quit then?
First and foremost a study came out showing that intermittent fasting led to a greater loss in lean tissue. In other words, you are going to lose more muscle mass using a fasting approach than spreading your protein throughout the day. Nobody in their right mind is going to want to sacrifice losing hard-earned muscle. So fasting is just counterproductive in that regard.
Although I started fasting for the original two reasons above, I fell down the rabbit hole of all the touted optimal hormonal responses from fasting. Then after seeing more studies come out, I learned the benefits were actually from weight loss and not Intermittent Fasting itself. As long as you are taking the weight off you will reap the benefits regardless of your approach. That's within reason of course. Don't start chopping off limbs or puking up dinner.
Back to my two original reasons for starting Intermittent Fasting. I felt better in the morning not eating, however, looking back, it's obvious why. It was that the foods I used to eat at that meal such as bread and cereals would make me tired. Although I do move around a lot during the day, my job is not labor-intensive. I don't need those carbs which inevitably made me lethargic in the morning and early afternoon.
Presently, to optimize protein uptake throughout the day, I eat a decent-sized protein meal of about 30 grams with a little bit of fat for breakfast and lunch. Those types of meals do not slow me down at all. Also, they do not cause further hunger as sometimes a larger carb meal will. I feel as good if not better than when I had been following Intermittent Fasting.
As far as fasting to save my food for later in the day, the two meals I'm eating really don't take up too many calories. It's one of those things where the benefits far outweigh my not eating.
Like a variety of other diets, they may not be optimal for building/maintaining the greatest amount of muscle and or strength, but that does not mean they don't work. If the most important thing is for you to take off weight and Intermittent Fasting is what works best for you, stick with it. Just know that it is not any more magical than other methods used to reduce calories.
