This is JMO, but weight is tied to many, many things. Genetics, body type, age, gender, medications, stress level, etc. I think, like many things, there is no "one size fits all" for weight loss. People jump on bandwagons because it is something they haven't tried. I did it more times than I could count and it never worked.
In my personal experience, the first step is being realistic about goals and time frames to meet them. We can't all look like a super model, nor should we. The next step is a commitment to not get impatient or give up out of frustration.
I quit trying diet shakes and pills and diet fads and went through a series of "trial and error" to learn what works for my body. I had to try several different things in different combinations to see what my particular body would respond to. Then it became a complete lifestyle change. I have maintained my goal weight for 7 years.
What worked for me was strict calorie restriction. It doesn't matter what kind of calories I eat, just the number. And exercise. I no longer count calories because I did it so long, I have an idea each day what I have taken in. And no, I don't eat the same number each day. I also don't exercise the same days, same intensity, etc. It seems body confusion works for me - not allowing my body to get accustomed to the same number of calories or calorie burn. I do "mini fasts" like you are talking about, but not consciously. And I am not a stress eater. Stress makes me lose weight because I get so anxious that I get nauseous. I weigh at least once a week, and if I go up three lbs, I go back to calorie restriction. I don't let my weight "creep," which is how my weight comes. Not all at once, but a couple of lbs here and there until it adds up.
I don't think that works for everyone because everyone's bodies react differently to calorie restriction, food types, stress, exercise, etc.
Just my humble experience.
