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Just my 2p worth based on my kitchen. The kitchen is 3.5m x 4.5m and has 6x ELV 50W recessed lights installed. They are on a dimmer so we don't get blinded in the morning but can crank them right up for washing up and cooking. Installed 500mm in from the walls it gives light straight down on to the worktops with no shadows as you are never working in your own light. We have had them in for nearly 4 years now and have never changed a transformer or lamp. The soft start facility on the transformers prolongs the lamp life hugely by putting less stress on the element by warming it up gradually at switch on rather then banging it straight on. There are low energy versions available (Osram IRC 35W) which give the same output as a standard 50W lamp and last longer as an added benefit. If you install adjustable fittings you can give yourself a little more flexibility as recessed lights have a very small beam angle which can be an issue if you can't get them exactly where you want them. I know some manufacturers now produce lamps with 60 degree beam angles which helps reduce the dark patches.
In summary, install fittings 500mm in off walls with worktops. Use adjustable fittings. Definitely use a dimmer (use a trailing edge dimmer as well if your worried about noise from the dimmer when dimmed) as this helps with the lamp life and early morning bleary eyes. Try to keep a maximum distance of 1.5m between fittings to avoid shadows. Finally buy decent quality transformers and lamps, it will definitely pay in the long run.
This is my personal experience here so you can't tell me i'm wrong. We used to have a fluorescent fitting in the centre of the kitchen which produced horrific shadows as the lights was behind you whilst using the worktop areas. Also the electricity bill isn't too bad either but in your case IRC lamps will make a huge difference (150W less consumption) so try them out from the off.
In summary, install fittings 500mm in off walls with worktops. Use adjustable fittings. Definitely use a dimmer (use a trailing edge dimmer as well if your worried about noise from the dimmer when dimmed) as this helps with the lamp life and early morning bleary eyes. Try to keep a maximum distance of 1.5m between fittings to avoid shadows. Finally buy decent quality transformers and lamps, it will definitely pay in the long run.
This is my personal experience here so you can't tell me i'm wrong. We used to have a fluorescent fitting in the centre of the kitchen which produced horrific shadows as the lights was behind you whilst using the worktop areas. Also the electricity bill isn't too bad either but in your case IRC lamps will make a huge difference (150W less consumption) so try them out from the off.