Can I have supper during the night shift during weight loss

During the weight loss period, it is recommended to eat a moderate amount of low calorie late night snacks while working night shifts, but attention should be paid to food selection and eating time. The main choices for healthy late night snacks include sugar free yogurt, boiled vegetables, chicken breast, oatmeal, low sugar fruits, etc.

1. Control calorie intake:

It is recommended to control the total calorie intake of late night snacks within 200 calories and avoid high-fat and high sugar foods. You can choose high protein foods such as eggs and low-fat milk, which can provide a sense of fullness without causing excess calories. Pay attention to including the calories from late night snacks in the total daily intake.

2. Choose healthy ingredients:

Prioritize foods with high protein, high fiber, and low glycemic index. Vegetable salad such as boiled green beans, sugar free soybean milk, cucumber and tomato are all good choices. Avoid high calorie and low nutrient foods such as fried foods, barbecues, and instant noodles.

3. Reasonably arrange time:

It is recommended to finish eating 2-3 hours before bedtime to give the digestive system enough time. An additional meal can be arranged during the night shift to avoid overeating late at night. Eating small amounts multiple times is more beneficial for metabolism than eating large amounts at once.

4. Pay attention to nutritional balance:

Nighttime snacks should contain protein, dietary fiber, and a small amount of healthy fat. For example, a combination of whole wheat bread with low-fat cheese, vegetable and chicken rolls, etc. Avoid late night snacks that are mainly composed of carbohydrates, as they can easily cause blood sugar fluctuations.

5. Adjust your daily diet:

If you need to add meals at night, you should reduce the portion size of your main meals appropriately during the day. Adopting a few meals and multiple meals mode, the daily calories are reasonably distributed among 5-6 meals. Pay attention to supplementing with vitamin B to help with energy metabolism, and drink plenty of water to promote the elimination of metabolic waste. Night shift workers should pay more attention to regular sleep and moderate exercise during their weight loss period. It is recommended to ensure 6-7 hours of high-quality sleep every day and engage in aerobic exercise such as brisk walking and swimming during the day. Adding foods rich in tryptophan, such as bananas and nuts, to the diet can help improve sleep quality. Maintain a positive mindset and avoid stressful eating caused by a reversed schedule. Regularly monitor weight changes and adjust dietary plans based on body reactions. If there is persistent hunger or metabolic abnormalities, it is recommended to consult a professional nutritionist to develop a personalized plan.