I have been practicing
modified ADF (alternate day fasting) for nearly 3 years now. It is considered modified ADF because I do break my fast a bit early in order to make sure I am ready for weight training the following day. I have found it is BY FAR the easiest most effective means of controlling body comp. Through minor adjustments in cardio and food intake (both timing and quantity) I can lose fat, gain muscle or simply maintain. My fasts last for 20 hours (8:00pm to 5-6:00pm the following day) at which time I will eat 500-800 calories of protein and fat (lean beef or some fish, chicken or port). I perform cardio in a fasted stated the at the start of my fasting day. Its a great time to burn any FFA my body has released for energy during the nite (mod GRF and GHRP assist in the release) and its a great apatite suppressant.
I go to bed get up the following morning and start eating, some simple carbs (for super compensation of glycogen stores) complex carbs and fats and protein. As the day goes on I my carb intake is solely complex carbs to fuel my evening workout.
The health benefits, even of IF, are similar to what people get out of CR diets without all the long term suffering
It is best to not jump right into it and attempt a 20+ hour fast to start. I once was a person that had to eat every 2 hours or I became an asshole (more so then usual). In fact I was so bad my wife would keep snacks in her purse and give me one when I started becoming a prick. When I began ADF I would simply try to make it to 10:00am without food and just kept pushing the time out. I can now go 36 hours easily but choose not to due to weight training.
BTW, I tried weight training in a fasted state a couple of time just for fun and to test super compensation effects of glycogen after the fact. I was as weak as a baby and found it to be a useless thing to do. Cardio is no problem, any type of strength activity suffers greatly.