From a bodybuilding standpoint, I think people have way overcomplicated diets. If you look at guys like Dorian Yates who had a pretty simple plan for an off season diet; it centered around a clean caloric surplus with high protein. Ask Dante how you get big; he'll tell you to up your calories (especially protein), and up the weight you're lifting in the gym. Ask John Meadows; Caloric surplus, nutrient timing is very important, and a proper training is vital. For health, and for non-bodybuilding purposes, I've heard some very good things about IF, in fact there's evidence that low caloric intake is often linked to longevity. From a bodybuilding standpoint, where a vast majority of guys simply need to grow, and get bigger; there's better approaches.