Starting Intermittent Fasting and Need Advice Please!

I started intermittent fasting last year and I find that not eating after 7 PM works. Up at 6am,Exercising.
Breakfast is oatmeal, banana,walnuts and a boiled egg...starts at 9 a m. Lunch is chicken and vegetables or tuna salad sandwich.I do eat in between snacks. Dinner is protein and vegetables-starts at 6-630.
Work well for me.

What I found was that intermittent fasting helped with my weight loss but it wasn't until I started eating fewer carbs and healthy fats that I was able to reach my weight loss goal. I shared my weight loss journey along with others in another discussion here - Low-carb healthy fat living. Intermittent fasting. What’s your why?: https://connect.mayoclinic.org/discussion/low-carb-healthy-fat-living-intermittent-fasting-whats-your-why/.

What is your intention or goal? If it is to lose weight, to restore insulin sensitivity, to restore gut health, then you should not be eating many carbs. Try to get used to figuring out how many grams of carbs you are consuming when you eat what you like to eat, and if it exceeds about 120 gm for each 24 hours, you're probably undoing a lot of the benefit of the fasting period.

How long are you fasting. How often? I don't recommend recent adopters of IF to do longer than about 16 hours for the first couple of months, and then only two or three days a week. The danger is that one can become too zealous and begin to lose weight rapidly when the initial results seem promising. At some point, your body rebels and fastens its 'set point' metabolism, making further weight loss almost impossible. You don't want your body sensing danger to itself, and when you lose more than about 1.5 pounds a week for more than a couple of weeks, your body will go into self-preservation mode one of two ways: sticking to a certain metabolism and making you feel miserable and hungry all the time, or it will reduce its metabolism to a new low and make it very difficult to maintain muscle mass or to gain it back again if you lose it (which almost everyone does when they do IF or other rapid weight loss regimens).

It is unfortunately an artefact of the on-line life and social media, that being that we all like to show we're in the club, or that we're better than others at doing something, and the whole thing becomes a bragging contest, a 'holier-than-thou' race to the bottom...or to the top. This places an inordinate strain on us and we find, too late, that we have done lasting damage. This applies to relationships as much as it does to our basic metabolic rate.

I urge you to do a lot of research on IF. It isn't for everyone, and some should definitely NOT be doing it. Or, if they insist, they should carefully examine their motivation and goals. They might not be sustainable. The whole idea is that whatever end-state you fall at the end of the evolutionary part of this journey, and I mean the part where you're changing something continuously, you should reach a point where it is comfortable, natural, and not a constant battle to keep doing. This is why so many weight-loss regimens (and yes, it is 'reg-ee-men' and not 'regime'...which is a government or authority) fail ultimately. Their hosts slowly slip out of them, or worse, back into old habits. The really bad part is that very often the end is going to be a climb back to higher weight than before. It really happens.

I hope I don't come across as a patronizing lecturer...I'm just answering your question and offering what I know to be true so often that it bears mentioning to people new to a practice like IF.

A beautifully crafted commentary with sage advice!