Here's How to Choose Right Method
Research all the methods and choose the one that best suits your lifestyle, taking into consideration your work schedule, your workout routine, your family life, and your goals. There is no one plan that's best or the most effective — it's whichever plan is best for you, one that you can easily maintain.
Many people begin with the 12:12 plan, then move to 14:10, then to 16:8. Some may prefer doing 5:2, because they only have to think about fasting twice a week, and longer fasts may be more effective for you. Try a method for a few weeks and see how you feel, then modify if you need to.