I'm sure most of us have seen that video of Terry Crews telling everyone how intermittent fasting allows him to be 275lb in single digit body fat percentages year round. Despite being an absolute legend and inspiring character to millions I'm going to have to point out the misinformation in his message by quickly going over the following points:
1) Intermittent fasting can be a very effective weight loss for some and for a very simple reason: only being able to eat for a short period during the day vastly reduces your calorie intake by sheer nature of the fact that you have less time to eat. Absolutely no provable difference between any other well structured eating plan and intermittent fasting exists provided calories and protein are equated. If you like eating consistently throughout the day then so, if you like eating a lot within the time constraints of IF diet then do so - but you aren't going to get anywhere if the net deficit isn't present.
2) Hormonal fluctuations within normal physiological ranges have little to no affect on body composition. This is a lovely little point that makes any "fasting causes raised GH levels in the body" claims pretty redundant. This statement is unsubstantiated and even if that were found to be found true natural fluctuations can only ever be within normal physiological ranges and whether you like it or not that makes you physiologically normal. You will not experience Terry Crew like GH benefits if you catch my drift.
3) Fasting is not anabolic. Some people genuinely try and argue the point that an environment that has been without nutrition for extended periods of time is somehow the one most primed for growth? Again, no. One of the primary mechanisms behind muscle growth and repair: mTOR can be activated roughly every three hours and If we are to maximise our efforts in the gym then it remains in our best interests to take advantage of this. I however don't buy in to the insanely frequent feeding of some bodybuilders - breakfast, lunch, dinner and a post workout meal normally suffices for me. However, if you do IF and it suit your lifestyle do not worry - results will not be impossible provided your protein and overall calorie intake are correct.
I'm not particularly against IF as an "eating plan" provided it's done sensibly - a lot of people have huge time demands placed upon them by work and family and IF happens to be a convenient way to lose some weight. I get that. It's the zealots selling it as a universal cure all backed by nothing but pseudo science that need to be laughed at.