Intermittent fasting has amazing health benefits.
1- It taps into fat stores
2- It has great hormonal changes, growth hormone increases, insulin drops, cellular repair and beneficial changes in genes that are related to longevity and protection against disease.
3- it can reduce Insulin resistance and reduction in blood sugar levels
4- Reduces inflammation in the body and gives the gut a rest
It does not slow down the metabolism or cause the body to go into starvation mode. It would take a prolonged amount of time of little or no food for the body to hit that mode. We as humans have been fasting for a very long time and evolved to be able to survive with periods of no food through fast and famine.
Always opt for I. Fasting of no food, only black coffee, green tea and water over low calorie/fast days for the hormonal changes to improve health and fat loss