The What to Eat When Cookbook

One Month to Shift Your Eating Habits & Improve Your Health

Eating better, eating smarter, and eating the When Way doesn’t have to take an entire ice age to take effect. In fact, in just

one month, you can adjust your habits and eating approach so that your new normal becomes your new healthy. And you’ll reap all the benefits we have outlined—with a healthier weight, healthier organs, lower stress, lower risk of disease, and better energy.

With this 31-day plan, you’re going to gradually shift your eating habits to achieve two things: consume better foods, and maximize your chrononutrition by syncing your food intake with how your

body wants to operate.

A Few Tricks to Try if You Find Yourself Hungry

1. Add a salad or two. Actually, add as much salad as you want. Salad contains fiber and other micronutrients, but not that many calories (as long as you don’t load it up with meat and cheese and tons of creamy or sugary dressing). We are talking about lettuce and other fiber-rich vegetables, extra-virgin olive oil, and maybe balsamic vinegar.

2. Expand your plate with as many vegetables as you want. Again, vegetables are fiber rich, filling, and low in calories—provided they aren’t smothered in cheese or dressing.

3. Eat a pear for dessert; it’s a fiber-rich fruit with a good amount of sweetness. A pear or berries at the end of dinner can help satisfy cravings for sugar and make you feel full.

4. Save one of your snacks for 20 minutes before dinner.

It can take about this long for your body to feel full after you eat, so having a snack before dinner may dull your appetite and help you feel satisfied with a smaller meal.

Tips for Munchers

If you’re a late-night snacker:

We want you to count that snack as part of your dinner. Based on all the biology we describe in Chapter 3, it should be pretty clear that snacking late at night is just about the worst thing for you, as this is when insulin resistance is at its max. As a result, regular late-night snacks have no place in the When Way of eating.

If you like some crunch:

One of our favorite foods—which you can use as a go-to snack and to help you feel satisfied—is the almighty nut. We especially like walnuts, because eating them is associated with eating more fruits and vegetables, as well as with weight loss. Also, nuts (especially walnuts) are known to lower the risk of heart attacks and strokes, as well as the risk of death. Walnuts in particular are a powerhouse snack that appear to help boost four types of good gut bacteria (Faecalibacterium, Clostridium, Dialister, and Roseburia).