I’ve been practicing IF since late spring 2021. My scheme of choice has been “one meal per calendar day” which is more or less what’s commonly referred to as OMAD but without rigid back-to-back 23:1 or 22:2 cycles; e.g., I may have lunch on one day followed by dinner on the next and then back to lunch again, yielding some cycles that stretch significantly beyond 24 hours and others that are way more modest, though on average the result still remains 23:1, give or take.
Adherence has been virtually daily with fewer than 10 days total on which I had an additional meal, the last such exceptional exception now some 10 months past. Of course not all meals are created equal. My preferred type of meal is home-cooked lunch, which I do my best to keep fairly balanced and with heavy emphasis on whole foods. Such a meal keeps me fueled and satiated for 20+ hours easily, but the same cannot be said for the occasional restaurant or fast food meal.
I haven’t witnessed any exotic benefits besides the mending of my previously flawed food relationship – owed to a great extent to the firm boundaries and improved hunger regulation thanks to IF –, significant weight loss and almost effortless maintenance thereof. I’m fine with just these, I wasn’t seeking any silver bullets to begin with. I can’t say I’ve witnessed any adverse side-effects either, at least any specifically IF’s doing (as opposed to being simply a consequence of sporadically excessive negative energy balance that I could have tried harder to avoid). Overall my experience has been positive, which is obviously why I’m still around a year later and hopefully for further yet to follow. With the latter I’m trying to gently warn you of positive bias – maybe repeat your inquiry over on r/loseit or some other diet / nutrition / fitness sub to get some (more) counterbalancing naysayer responses too.
Good luck!