I did it for a year, stopped for a year and am back on it for the past maybe 6 weeks. I don't eat anything past 7 PM and not again until 11:00 AM or so. Is easier to do than you think. But if you work out in the AM, you should drink BCAAs (branched chain amino acids) so your body doesn't cannibalize muscle to fuel your workout. BCAAs have negligible calories and don't break your fast (keeping calories under 50-something doesn't break your fast). You can drink coffee, tea, of course water. No cream - until it is time to break your fast. You should expect to wait about 5 weeks to see results but it does help your body burn through your fat stores first. I was really pleased to see the results (I didn't have a ton of weight to lose though) but at one point, plateaued (this was back when I wasn't doing any cardio or BR) and I only did IF during the week. For a really good explanation of the practice, google Dr. Sara Solomon (or Soloman?). She's actually a dentist. She's a beast and I learned about it from her YouTube channel / website.