IF is not a diet, it's a dieting strategy where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather emphasizes on the timing of your food intake.

Many people believe it magically burns fat (Duh!). The reason fasting works is because your 'eating window' is restricted, you end up eating less leading to a caloric deficit which is the main driver of fat loss. Having a fixed eating window might improve diet adherence and establish a structured eating routine which makes IF an effective strategy for some people trying to lose weight. No significant benefit of intermittent fasting over daily caloric restriction for long-term improvement in appetite, energy intake, body weight, and body fat in overweight & obese individuals.

IF is not a magic bullet and the underlying principle of having a balanced diet, exercise and regular movement still holds. However, IF can be a helpful tool for weight loss and building a disciplined eating routine.