The key to any diet change is constant observation on changes happening within the body and on one’s behavioral patterns. If one observes that one is binge eati

The key to any diet change is constant observation on changes happening within the body and on one’s behavioral patterns. If one observes that one is binge eating after a fast, my suggestion would be to slow down and ease into it. For the time restricted feeding (TRF) kind of intermittent fasting, one could start at 14:10 (14 hours fasting and a 10 hour eating window) and build up to 16:8 or beyond. What matters is what works for you. Intermittent fasting may also interfere with social activities like sharing a meal with others during your fasting window. Give yourself a break, enjoy those moments and get back on track. There is no one single diet that works for everyone or even works for the same person all the time. Micro-adaptations can go a long way in building sustained habits that get ingrained. I follow something from 16:8 to 18:6. I haven’t seen any weight loss unless I cut down on calories a lot. But I’m comfortable with this eating pattern and feel better in the night when I stopped eating by around 6 in the evening.