The procedure suggested by the researchers is:
Note that this means you may have to eat your breakfast on a plane or in an airport, and it may not be your normal breakfast time in the local timezone when you eat breakfast. You are supposed to eat substantial real food, not coffee and a pastry, so you may have to expend some effort and foresight to ensure that such food is available when you are supposed to eat it.
- Start with the day you will arrive in your final time zone.
- Count back 16 hours from your normal breakfast time on that day, and stop eating from that point.
- At your normal breakfast time on the final day, eat a substantial, nutritious, meal
Fixing jet lag
Copied from one of the comments of "Fasting may fix jet lag":