so in the morning i usually wake up a bit late around 10ish and i grab some coffee(black). coffee is a hunger suppressant and it keeps me satiated for around 1-1.5 hours. I just drink water till 2pm. the 1st week is the most difficult after that i get used to it. Regarding meals, i like to keep the carbs for the later part of the day cos i usually crave food late at night, so carbs at night make my cravings go away. just try to get a gram of protein per body weight, but the key thing to remember is calorie restriction. You must be in a calorie deficit!. Hope this helps :)