I would recommend starting with 16:8. That’s what I did, personally. I thought it was going to be hard, but it honestly was completely fine! I pretty quickly went to 17:7, then 18:6. I’m currently doing 19:5. I would actually do OMAD, but since I don’t have a gallbladder, it wouldn’t be as beneficial for me.
So, if you start with 16:8, that gives you an 8 hour eating window. Personally, I like to give myself three hours before bed of not eating but some people like to eating closer to falling asleep. You’ll have to mix and match what works most for you. The when to and not to eat will be individualized according to each person’s preference.
An 8 hour eating window would mean eating between 10am and 6pm, then eating nothing until 10am the next day.
I started IF a couple of weeks ago on 18:6, eating between 12-6pm and so far so good, no significant hunger and steady weight loss.