4 Guidelines for Setting Your Food Clock

The key to eating smartly is knowing how to adjust to certain circumstances. In other words :learning how to eat in a variety of situations.

Through this article, we will provide you with a science-based food foundation, so that you can use the When Way style of eating for the majority of your life.

Although change isn’t always easy, what you need is that you simply give this approach a try for two to three weeks. That will go a long way in helping you form new habits. More importantly, we believe that you will feel better—and that will be the inspiration you need to make these four guidelines the basis of a new way of eating.

1: Eat When The Sun Shines.

Try to eat your daily calories while the sun shines within a 12-hour window for three days. That means no night eating (if you find yourself in a nutritional emergency, reach for some crunchy raw vegetables). If you can make it three days, try for a week. Ideally, we’d like to see you work up to three weeks in a row. But if you need to adjust, try eating this way five days a week, allowing yourself more flexibility.

2: Eat More In The Morning And Less Later On

Whether it’s the most important meal or not, the evidence is clear that breakfast should either be your largest meal of the day or your second largest. But we get it. Sometimes, you don’t have a lot of time in the morning. If that’s the case, make lunch your largest meal. Together, aim to get three-quarters of your daily calories before 2 p.m., between breakfast and lunch. Snacks and dinner should make up about a quarter of the day’s calories. In terms of your macros, breakfast should be made up of complex carbohydrates (not sugar), protein, and fat (unsaturated, please). Adding protein to breakfast reduces appetite and food intake later in the day. In fact, a study even suggests that the satiating effect of protein occurs only at breakfast and not during other meals.

3: Eat Consistently—And Automatically—From Day To Day.

Try to keep all of your meals and snacks the same size every day. One way you can do this is to automate your food choices. Eat the same few options for at least two meals and two snacks a day, so you don’t have to think about what’s healthy. Once you find foods and recipes that you love, have them a lot. Try to incorporate different ingredients into your same recipes once in a while to encourage a diverse microbiome. The more you can automate your actions (the same delicious and healthy meals for breakfast and lunch, with small variations, five days a week), the easier it is to get into the rhythm of smart eating. This will save you from making bad decisions. Plan ahead, keep it simple, choose what you love and what loves you back, and pick some meals that you can keep consistent.

4: Stop Stereotyping Food.

Plan out your meals so that your biggest are the first two of the day, and eat a lighter dinner—a salad with a small portion of protein, for example. The following plan encompasses all four of our guidelines to help you take the thinking out of it.

Now, it’s time to put the principles into action. And you don’t have to go from 0 to 60 in one day. We’ll give you plenty of ramp-up time to nudge your eating habits into the When Way style.