I started intermittent fasting about four years ago. First, I read a lot of the research and then I read 2-3 books on keto/low carb diets. The book I would strongly recommend is The Art and Science of Low Carbohydrate Performance. Most diet books are adamant that their way is THE WAY to do it. Volek and Phinney explain how everyone is different and how to test the approaches to find which, if any, work for you.
Here is what I did and what the results were. Oh, and by the way, I started this at age 68 about 4 years ago.
I first did a two-week extremely low carb diet. This is a very important step that you should not skip. It "teaches" your cells to remember how to burn dietary fat as a primary fuel. You could do this as a child, but years of eating high carbs teach your cells to store dietary fats first. (It's more complex than that, but it's a good way to explain it simply.) This not pleasant. You'll get headaches and feel weak at first. There are keto "brain food supplements" you can take to make this more tolerable, but it's not that bad and worth the time spent. Since you're younger, you may adapt much quicker. My friend's 12-year-old son tried it and adapted in about 3 days. (There's a way to test for it. It's explained in the book.)
Then, I went on a modified high fat, low carb, intermittent fasting diet. It is NOT pure keto. There's a lot of misunderstanding about keto so don't have a knee-jerk reaction about the term.
At 7-8 pm, I'll have my last meal of the day. It's usually a whey or collagen protein shake to make sure my body has enough healthy proteins and fats to rebuild my muscles overnight. In the morning, I'll have two cups of coffee with about 1/2 to 1 ounce of MCT oil, some protein powder, and a tiny splash of chocolate milk. I'll work out mid-morning and eat my first meal between 1 and 4 pm. The MCT oil in the coffee makes a difference. It's harder to intermittent fast without it.
From 1 pm to 8 pm, I eat a normal diet... healthy but not obsessively so.
The benefits were as follows:
1. It eliminated my food cravings. I attribute that to getting my cells to burn dietary fats.
2. It eliminated my lifetime of hereditary hypoglycemia, which would make me grouchy and put in a brain fog when it hit after not eating for several hours. To me, this was a HUGE benefit.
3. I lost a few pounds initially, but I put it back on as muscle.
4. I went from being a really good national-caliber age grouper to setting four age-group world records (with the help of my 4x400 and 4x800m teammates). I would NOT attribute this primarily to intermittent fasting, but it was a minor factor. I do think it was a positive factor in our team's most recent WR, when the start was delayed by over two hours. Normally, I would have gone hypoglycemic, but I was able to run at sub WR pace in spite of going longer than normal after my last significant calories.
If you're young and... I forget the term... something like early adapter? high responder?... you can see a quick benefit. If you're not a good adapter to the low carb diet, then you won't see much benefit.
One of the fascinating things I learned from the book is that there are adapters and nonadapters to low carb, high fat diets and that after adaption, there is a wide range in how well your cells can burn fat.
Anyway, that's my two cents.