Not sure if this will be helpful, but here are my two cents. I’m M/42/82 kgs) I started doing IF with just 16 hours of fasting and 8 hours of eating back in 2020. I didn’t do a Keto diet and I ate normally (but made an effort to eat non processed foods and more veggies & fruit as well as more whole grains). I carried on with my gym workouts (5 days a week) and swimming workouts (3 days a week). With this routine, I was able to lose 14 kgs within a period of 10 months. So I believe that if you do OMAD or 16/8, you will lose weight. My concern would be that you might feel quite bloated eating so much food all at once. Maybe start at 16/8 and then slowly get your stomach conditioned before trying OMAD.
I eat carbs but get them from non refined foods and I am losing weight. I eat root vegetables, raw nuts and beans. However, I do eat high protein also with these veggies and legumes. I think low carb and unprocessed carbs with high protein works best for me and I see results on the scale
I would recommend 16/8 to start and just eat enough calories in your eating window to sustain yourself, making sure you consume adequate protein for the day as well. While you’re fasting during the day do stay hydrated and the fasting period will be better because you’re hydrated, dehydration and hunger often get confused. I start my fast at 8pm and break my fast at 2pm, but you could start with an 8pm to 12pm the next day. Because my work schedule lunch is at 2pm, after I did my first day last Thursday and broke my fast at the 16 hour mark, the day after I just pushed it forward to 2pm and have been doing an 18 hour fast and 6 hour eating time. I was 176 pounds about two weeks ago and had been hovering around that weight, so I weighed myself this past Sunday and lost around 4 and a half pounds somewhere. Long story short, I recommend 16 hour fasting and 8 hour eating time to start, and staying hydrated during the day when you are fasting. Hope this helps and you stick with it✌️❤️