I have done IF as part of a weight loss program (basically I save 90%+ of my allowed calories for a single daily meal). I also went through more traditional pr

I have done IF as part of a weight loss program (basically I save 90%+ of my allowed calories for a single daily meal). I also went through more traditional programs, where calories are spread more evenly over different meals throughout the day. In my experience both methods work very well, especially if paired with exercise, and I couldn't really see any difference in terms of health benefits. Personally though, I found that the IF works better from a psychological standpoint, and I'm more likely to stick to it longer: the single meal I have tends to be much more satisfying and allows for appetizing foods and quantities that I could not afford if spreading the daily allowance on more meals.