Hunger Scale and Fat Adaptation

Hey Brooke,

I am trying to get all my balls in the air for my protocol, and I have two questions that my mind is tilting on.

1) With intermittent fasting, you recommend two to three meals a day using the -4 to +4 hunger scale. Which means that if my eating window is noon to 7 pm and if I eat one meal and I do not reach -4 on the hunger scale until 7:05 pm, then I do not eat until noon the next day? Is this correct?

2) I know I create my protocol but will brown rice and or quinoa slow down or stop my fat adaptation?