In my personal opinion, IF can be one of the best approaches to dieting because since meal timing doesn’t really have any relevance when it comes to changing body composition, it allows you to have much bigger portions of meals as opposed to the 'conventional way' of dieting. This doesn't make the 'conventional way' any worse though.
There are a few “mistakes” that beginners make, that I have to address:
First of all, the whole reason behind IF is to have freedom on both food choices and meal timing. Instead, some people focus on the “eating window” and “fasting window” to the dot, which makes them feel kind of “caged”. Focusing on “when” to eat won’t make a single difference, because at the end of the day, what matters is the total amount of calories/macros consumed.
IF is NOT magic: if you’ve struggled sooo hard to get to your first meal of the day because you feel it’s “too far away”, you’re doing it wrong: You don’t need “to complete the fasting” in order for it to work. You need to eat the right amount of calories & macros everyday if you want it to work!
Some people use fasting as an excuse to binge once they “can” start eating.. and that completely misses its point.
Think about IF as a tool you can use to still have big meals while working towards your dieting goal. Calories will STILL matter and always will.
How many meals a day shouls you have? 1, 2, 3, 4 - you decide based on your preference and caloric goal. You can spreas your meals based on your own preference, it doesn't matter.
Break your fast when you need to!
It is not a rush to who fasts the longest. If you’re hungry, there’s no reason why you shouldn’t eat.
Focus on the big scheme: IF’s great power is to have big satisfying meals while still being able to reach your fat loss goals. It definitely works, but not for everyone. If you find yourself making any of these “mistakes”, think twice before doing it.