While I never paid attention to fasting having benefits, I have done it for years going back to when I was a kid by what I will call an accident.
I never eat bfast. Just a glass of OJ. I found that when I eat bfast I feel lethargic and lack energy which seems counter intuitive based on what people say
Lunch is always small in portion size and I do not eat bread, but maybe once every month or so having a sammy. I eat very small portions of rice when I do which is once every 2 or 3 days. I do like my taters though on BBQ days
Then on and off I like an occasional light snack around 2 or so. Could be fruit, chips, just depends on what I am in the mood for.
Dinner is balanced but I eat a lot of lo cal during the week like soups and salads except Friday and Saturday are my big BBQ meals. Dinner is always typically done by 5pm.
I will not eat again until lunch the next day sans the morning OJ. So I basically fast from 6pm until 11am the next day....every day. There are days that I am not even hungry at lunch time but my wife cooks up something.
My only crutch is I like a few beers during the day while I work around the compound and a pour of some Bourbon or whiskey to end the day. I don't smoke cigs and never have. My weight has been extremely stable for years now albeit with age you just gain a few and I am not going out of my way to drop 2 to 4kgs. Just not worth it. I am extremely active every day and track it on my health app and my watch. I avg 17k to 20K steps a day, take 2 or 3 bike rides into town a week for a green tea. My avg calorie burn ( As reported in the app ) is 1850 to 2250 every day. My calorie intake is probably just a bit lower than that but not a lot based on the fact my weight remains consistent. For me the biggest indicator is when I have a physical every few years and it reports as good and nothing really out of the norm. My cholesterol always shows a bit high and has for years but its consistent and as my doctor in the US, as well as here have said, some people just have a higher Cholesterol reading but the ranges set forth by the medical community are general guidelines. Each individual is very very different based on weight, pre conditions, activity level etc. Of course we all know they keep lowering the limits so they can sell you more meds and increase doc visits.
In my opinion as Ant and others have said, Diets or health tips are to be viewed as suggestions. You may try one and have zero results or even make yourself worse. I avoid new fangled scams that are all over the place now by dirtbag "Influencers" where they show a "Magic" weight loss program. Find a system that works for you and stick with it. Its easier for it to become a way of life versus changing all the time to the latest greatest.