I find that fully satiating my hunger hormone seems to have a good effect on my hunger over the following days. Whether that means I am fasting or going down to OMAD or my normal 2 meals following a day of feasting, it does help get food out of my mind. It’s my belief, formed from a lot of things I’ve read and personal experimentation, that switching things up is good for us.
How much (protein and) fat? I typically shoot for eating to 80% capacity of my total hunger, whereas, when I am feasting, I might shoot for 90% or as much as a few bites from full… but never stuffed. That 80 or 90% is hard to determine but when I look back at caloric intake, it’s about 500-600 more calories than usual.