So what do you do, eat pretty much what you want (within reason) within a window of time each day? I’ve heard some say the window starts when you have coffee in the morning even if you done eat for a couple of hours.
I have heard there are several different ways to intermittent fast.
My allergist said it’s great for the immune system and his advice was to eat normal for 10 days and then cut your calorie intake by half for 3-4 days and it would give the same results as other intermittent fasting diets.
This link actually has information on the different intermittent fasting plans.
Eat less, live longer? The science of fasting and longevity
https://gero.usc.edu/2019/04/18/eat-less-live-longer-the-science-of-fasting-and-longevity/
Here’s a link to the original article I read.
Fasting triggers stem cell regeneration of damaged, old immune system
https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/
Non-flavored black coffee and teas don’t break a fast. They don’t raise glucose or insulin. Some fasting experts say a little cream is OK, especially as you transition to a clean fast.