I’ve been doing 16:8 since about last November. Seems to have helped blood sugar (was in “pre-diabetic” numbers) and cholesterol a bit. Lost about 15-20 lbs (started just under 200, now around 180-185. Was rough for first few weeks and now I hardly notice it. I stop taking in calories around 6 pm (this hard rule helps A LOT with bored mindless alcohol consumption) and then eat around 10 am. I’m not sure what of the weight loss and other effects is due to the fast strictly, and what’s just due to decreased calorie intake as a side effect (have not done the math, can’t be bothered). Progress has slowed since teh Covids-- more time at home and angst-consumption-- but haven’t gained anything back, I don’t think.
Oh, also I “cheat” when life calls for it-- parties and travel and such-- and the next day just do the thing again without some self-loathing crisis. I’ve decided that it has to be an ongoing lifestyle change rather than a two month event in order to really be effective over time.