The “right” IF approach is the one that is safe, fits your health profile, and is sustainable. Start gently (12:12 or 14:10) and progress to 16:8 if tolerated. During fasting, choose non-caloric fluids (water, plain mineral water, unsweetened tea/coffee). During eating windows, prioritize protein, fiber-rich plants, healthy fats, and micronutrient-dense foods—IF fails when the eating window becomes a license for ultra-processed overeating. If possible, align eating earlier in the day, but practicality matters; if eating later, finish the last main meal 2–3 hours before bed. For exercisers, adequate total energy and protein distribution support performance and lean mass. Seek professional guidance for diabetes on glucose-lowering meds, pregnancy/breastfeeding, eating-disorder history, or complex medical conditions.