Hours between meals, from the kitchen

The interesting part of a shorter eating day is what happens inside the window: what you cook, and how you break the gap between meals.

Two windows I use

• ·16:8. Eat within eight hours, for example 10:00 to 18:00, and leave sixteen hours until the next plate. The easiest to fit around work and a social life, and where I suggest starting.
• ·18:6. A six-hour window. More demanding.

Breaking the gap

The first plate sets the tone. I want it easy to eat: some protein, some fat, and not a large sweet dish.

Good first plates: bone broth; eggs with avocado; wild salmon with greens; fermented vegetables on the side.

Better later, or not at all: sugary foods, refined carbohydrates, a large heavy plate.

When the window sits

I put the window in the morning and the middle of the day when I can. The evening article is When the table is set.

My own day

A loose 16:8:

• ·Morning: black coffee or green tea
• ·11:00: a protein-rich first meal
• ·15:00: my main meal
• ·18:00: a light dinner, then nothing until the next morning

It leaves room to taste and develop dishes during the day.

This pattern is not for everyone. If you are pregnant, under 18, have diabetes or take medication, or have a history of eating disorders, speak to your doctor first.