Help intermittent fasting

Google is your friend. Most people either do 5:2 version or 16:8 version. 5:2 is where you eat at a normal calorie count for 5 days and fast (only water or no more than 500 calories) for the other 2. 16:8 is only having a window of 8 hours of the 24 in a day to eat. I've done both ways. There are advantages and drawbacks to both. Keep in mind, it's ultimately your calorie count that determines weight loss, but IF can aid many people.

I started IF with a 16:8 split. When I finished dinner, I wouldn't eat for 16 hours (essentially skipping breakfast) then I would eat within my calorie allotment for 8 hours....repeat cycle. I have worked up to a normal 20/4 split (one meal, no snacks) with one 24 hours fast (noon-noon with 500 cals before and 500 cals after) once a week. I'm flexible enough that if I have social obligations outside my feeding window, I will modify my hours around it.