This may be very common advice but meal prepping is key imo . When you fast you are probably very disciplined and follow an exact daily ritual. It’s easier to fast when we are busy and have a plan for the day. (At least for me this is true) . Then the fast ends and it’s kind of like a free for all. You go from super structured to a self rewarding state within hours. But if you have a plan for when you refeed like you do during fasting you are Far more likely to abide by those dietary parameters. Maybe rolling 72’s would suit you because it’s a shorter feeling window and then you’re right back to fasting. That could help you focus on good refeeding habits so when the feeding windows are longer you can remain in control.
This is all just what I’ve experienced in my journey so far. Hopefully some of this applies to you too. Best of luck on your journey!
My advise is to simply go back To one meal a day and forget about it. Even a three hour eating window should be fine. Select the three hours ear during that time focusing on eating lots of veggies and limiting junk. Don’t attempt longer fasts and restricting bc you will end up binging. You can do this.