16 hours is better than 14 but hardly going to make that much difference. As for eating post workout you need to get nutrients in straight away really. If not, it's not ideal but do what you can.
If absolutely need to break your fast early then pure fat or fat and protein is best. No effect on insulin and fat storage.

hiii
welcome to this forum site , here you can find many things which is related to our body and muscles

Eat Enough Protein. ...

Reduce Weight Training Volume and/or Frequency. ...

Incorporate Calorie/Carb/Nutrient Cycling. ...


Take Diet Breaks When Needed. ...


thanks



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hi
If you want to cut your fat and maintain your muscles , you need to maintain your current workouts with weights and cardio and clean up your eating. Add more protein and start decreasing your carbs and the fat will melt off. This is how Bodybuilders cut for a contest

thanks



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