might not work for you but for me i try to align my eating and sleeping schedule with HK time as soon as you leave AMS. Focus on a 14-16 hour fast that ends with breakfast at 9:00 AM HK time, drink plenty of water, and keep meals light during flights. Avoid heavy meals or snacks, and get natural sunlight and light exercise once you land to help your body adjust. Between your two plans, the second option—fasting during the first flight and syncing meals to HK time earlier—might make the transition smoother. Safe travels!