That 500 calorie day sounds pretty tough. ;-)
My schedule is skip breakfast, eat lunch and a late, but light, dinner. So, no eats from 8:00 PM until noon the next day.
You may want to have a late breakfast and a late lunch, and skip dinner. So, no eats from 5 PM until 9 AM the next day.
You could start with the 14 hour fast, fasting from 6 PM until 8 AM the next morning. That could prove to be a lot easier. It’s not as rapid a weight loss, but you will lose the big belly. Remember not to overeat. Just eat until you are satisfied, not full.
The 500 calorie day is not required, but it does accelerate weight loss noticeably. Just brush your teeth and drink water if you get hungry. Or forget about the 500 calorie day. You should still see a weight decline.
The big advantage to intermittent fasting is you can eat whatever you like. Pizza. Ice Cream. Fried Clams. Cheeseburgers. Pancakes and Bacon. Buttered Toast. Omelets.
As long as you maintain the schedule, and don’t overeat, you’ll enjoy the weight loss.
After about 6 months, your body will have attained its correct weight for your stature and age. You can relax your rules a bit at this point. If your weight begins to climb again, return to a more aggressive fasting schedule.