Also, some research has shown any time you break that fast you should do so with higher soybean plus some fat to help with weight reduction and keep hunger away. Why?

It's all about insulin. Simply put, sugar and refined carbs (like white or 2 day diet pill perhaps wheat grains flour), naturally raise insulin levels to help us metabolize them. Once those carbs are gone, our body's ask for many which makes us hungry.

Protein and fat get metabolized without insulin, so the calories from protein and fat should sustain energy levels without leaving us craving more food.

Partly, this is exactly what intermittent fasting is about. Waiting to eat after an extended period of time; like 12 hours.

What exactly does this all mean for you personally?

Consider eating breakfast red meizitang strong version after usual, like maybe 12 hours (or more) after your last meal, and making that breakfast high in protein and some healthy fats (zero trans fats) and v-e-r-y low in refined carbohydrates and sugar (none, if possible). That may mean jettisoning that cup of sugar-loaded morning yogurt.