You will still get the weight loss benefits if in a deficit and if you are fasting longer during the week, you are still getting the additional benefits on those days. It certainly does not have to be all or nothing.
Twelve -fourteen hours from Fri to Sat is still pretty good.
Here is what I have done. I am a father of 3 school aged children who usually eat breakfast at school.
My IF schedule kinda goes like this. Sunday through Friday I fast from usually 6pm(18/6) to noon the next day. I.e. Sunday at 6pm to Monday at noon. I do this all week long until Saturday morning when I make breakfast amd eat with the family. Saturday is my free day. Nothing nuts, but I allow myself to eat meals with family and have a margarita or maybe a glass of wine at night with my wife. Sunday is breakfast, lunch and dinner with the family then I’m back on the IF train Sunday after dinner.
When I started IF I was close to 300lbs. Now I’m down to 167.
I guess the key takeaway; is make a schedule you can keep long term, it’s commitment and consistency that gets you to your goal. Yeah my way may have gotten me there slower than doing a straight 7 days per week, but at what cost? Hope this helps.
I do that. I fast 20/4 during the week(because I’m mostly working and that way I’m not tempted with snacks), Saturday and Sunday I don’t fast because it’s impossible for me being at home cooking 4 meals and only have dinner.I’ve been losing weight regardless (unless I overeat during the weekends so, the next week of fasting is more about damage control than losing weight lol).