How should people who are trying to lose weight eat during night shifts

Night shift weight loss individuals can balance their work and weight loss needs by adjusting meal times, optimizing food choices, controlling calorie intake, replenishing fluids, and adding appropriate meals. The main methods include eating in different time periods, choosing high protein and low GI foods, avoiding high sugar late night snacks, ensuring adequate water intake, and preparing healthy snacks.

1. Eat in different time periods:

Divide the whole day's diet into 4-5 meals, and eat the main meal 2 hours before the night shift. It is recommended to mix miscellaneous grains with lean meat and vegetables. During work, supplement a small amount of food every 3-4 hours, such as eating sugar free yogurt with nuts at 2 am. Eat your last meal one hour before work and avoid going to bed on an empty stomach. This eating rhythm can stabilize blood sugar and reduce the risk of overeating.

2. Preferred high protein foods:

Choose high-quality protein such as chicken breast, fish, tofu, etc., and pair them with low GI staple foods such as brown rice and oats. The protein content should account for more than 30% of the total calories in each meal, which can prolong satiety time and reduce muscle loss. Avoid fried foods and refined carbohydrates, as they are more likely to be converted into fat accumulation when the metabolic rate decreases at night.

3. Strictly control calorie deficit:

After calculating the total daily consumption, reserve a 300-500 calorie deficit, and during night shifts, the intake should not exceed 40% of the daily calorie intake. Use a food scale to measure portions and avoid overeating due to fatigue. Keeping a diet diary can help uncover hidden sources of calories, such as sugary drinks or seasoning sauces.

4. Continuous hydration:

Drink 100-150ml of warm water per hour and season with lemon or cucumber slices. Adequate hydration can alleviate false hunger and promote the elimination of metabolic waste. Limit caffeine intake within 4 hours before night shift to avoid affecting sleep quality after work. It is recommended to drink warm herbal tea instead of high sugar milk tea at night.

5. Healthy Meal Preparation:

Carry ready to eat chicken breast, boiled eggs, low sugar fruits, and other healthy snacks with you. When encountering hunger, prioritize choosing a 20g protein stick or 100g Greek yogurt, and avoid consuming high calorie emergency foods such as cookies and instant noodles. Control the calorie intake of a single meal within 150 calories, no more than 2 times a day. Night shift weight loss enthusiasts need to pay special attention to regulating their circadian rhythm. It is recommended to wear anti blue light glasses after work to create a dark sleeping environment. supplementing with 200mg magnesium before daytime sleep can improve sleep quality. Maintaining resistance training at least 3 times a week for 20 minutes each time can effectively maintain basal metabolic rate. Regularly monitoring changes in body fat percentage is more meaningful than simply focusing on weight. When encountering a plateau period, you can consult a nutritionist to adjust the three major nutrient ratios. Long term night shift workers are recommended to have their thyroid function and vitamin D levels checked every 3 months to promptly correct potential factors that may affect weight loss outcomes.