I’m of the opinion the calorie reduction is the primary catalyst for health improvements. Over and over our assumptions about nutritional timing have been wrong, eg breakfast should be the biggest meal of the day, don’t eat after 8pm, etc. The body adapts to whatever circumstance it encounters and if that circumstance repeats itself, it adapts extremely well.
But so much of eating for those (like me) who are subject to binge eating and being overweight, the time restriction brings about a means of control that can help replace the compulsion that contributes to overeating. And that time control brings other positive side effects such as calorie reduction, a smaller window to exercise control over food quality, and education on food discipline.
I’m not an expert, but I think intermittent fasting generally falls into the same category as going vegetarian or going carnivore or avoiding gluten: the result is almost always a healthier overall diet and more manageable calorie load than what the person was eating before. But the gimmick, which is mostly just a means of control and introduces discipline, takes most of the credit.
I think you've nailed it in your last paragraph. If you are thinking about what and when you eat, you are probably thinking more about your diet than you previously did.
A lot of people experience similar changes when they write down everything they eat in a food journal. They aren't necessarily changing the types of food they eat, but thinking about it more decreases mindless eating.
But so much of eating for those (like me) who are subject to binge eating and being overweight, the time restriction brings about a means of control that can help replace the compulsion that contributes to overeating. And that time control brings other positive side effects such as calorie reduction, a smaller window to exercise control over food quality, and education on food discipline.
I’m not an expert, but I think intermittent fasting generally falls into the same category as going vegetarian or going carnivore or avoiding gluten: the result is almost always a healthier overall diet and more manageable calorie load than what the person was eating before. But the gimmick, which is mostly just a means of control and introduces discipline, takes most of the credit.