Here is my protocol.

Every day this month:

Before 10am coffee only
Between 10 and 12 salad or soup with avocardo or tahini dressing
Between 5 and 7 steamed veg, chicken or fish with cauliflower rice
No alcohol.
No dairy.
No eating after 7pm.

The snacking after 7pm is where I am feeling the most discomfort.
I am realising just how much I ate before bed!
But 4 days in and I am on protocol!