Intermittent fasting, such as time-restricted eating within a daily window or alternate-day approaches, mainly works by helping people eat fewer total calories. Studies generally show it produces weight loss similar to standard calorie reduction, so the best method is the one you can sustain comfortably.
Some people find it simplifies eating and reduces snacking; others feel irritable, low in energy, or end up overeating during eating windows. It does not override the basics of food quality and overall intake.
Fasting is not appropriate for everyone. People who are pregnant or breastfeeding, underweight, have a history of disordered eating, are children or frail older adults, or who take medicines that can cause low blood sugar (such as insulin or some diabetes drugs) should be cautious. If you have a health condition or take regular medication, talk to a doctor before starting, as doses may need adjusting.