Slipping off protocol

I went off for a 1.5 weeks. It was bad. I had been on protocol for 3 weeks eating twice a day and off sugar and flour, apart from planned drinks. My question is now that I’m back on it, should I carry on eating twice daily? I feel like you mention somewhere that it takes time to be fat adaptive. If so, do I need to go back on to 3 meals a day and then 2? And if so, how long does it take to be fat adaptive again.