Once you are comfortable with 3 meals a day, it's time to start pushing your breakfast later until you can easily skip breakfast.

Push Your Breakfast

Let's say you wake up at 6 am; the first step is to wait until you feel physically hungry to eat. If that's 9 am, perfect! That is when you eat breakfast. Follow this with your normal lunch and dinner.

As the days and weeks progress, try pushing your first meal towards 10 am, then 11 am, and finally to 12 pm.

Some tips

During your transition phase, ensure you are:

1. Well hydrated

2. Have enough sleep

3. Lower your stress

4. Have coffee/ tea first thing in the morning

All these tips will ensure your appetite is not artificially increased from exhaustion, stress, or cortisol.

The 16:8 Window

Most people are quite happy in this fasting window, with lunch and dinner and no snacks.

If you feel you need something in between your meals, try having the following:

1. Butter

2. Fat bomb

3. Avocado (if you are keto)

4. Or any other pure fat source

Fat doesn't increase your insulin much and will help you easily wait until dinner.

If you are losing weight and have not hit a plateau, you can stay with a 16:8 window. If your weight has not changed after 2-4 weeks, you can try the next fasting stage.