How to arrange meal times during night shifts for weight loss

Night shift people need to adjust their meal schedule and structure for weight loss. It is recommended to divide the daily diet into 3 main meals and 2 additional meals, with a focus on controlling nighttime calorie intake. The main methods include delaying breakfast time, increasing protein ratio, choosing low sugar foods, avoiding high-fat late night snacks, and supplementing water and vitamins.

1. Delaying breakfast time:

The traditional breakfast time of 6-8 o'clock may affect the quality of sleep after night shifts. It is suggested to adjust the "breakfast" to get up in the afternoon, such as 14:00, and use a high protein combination, such as eggs+oatmeal Congee, which can not only supplement the amino acids consumed at night, but also avoid increasing daytime hunger caused by early eating.

2. Optimize dinner structure:

Eat a main meal containing compound carbohydrates, such as mixed grain rice and steamed fish, 2 hours before the night shift to provide continuous energy supply. Avoid fried foods and refined carbohydrates. You can pair them with 200 grams of dark vegetables to increase dietary fiber, slow down gastric emptying, and maintain stable blood sugar during work.

3. Scientifically arrange the midnight snack:

When starvation occurs at 3-4 a.m., choose low calorie foods with no more than 200 calories, such as sugar free yogurt with Kia seeds and instant chicken breast meatballs. Avoid high carbon, water, and fat combinations such as stir fried noodles and instant noodles, as these foods significantly increase the risk of visceral fat accumulation.

4. Adjust hydration method:

Replace sugary drinks with light green tea and replenish 100-150ml of warm water every hour. When the metabolic rate decreases at night, excessive consumption of coffee may disrupt melatonin secretion. It is recommended to switch to Chenpi Pu'er tea after 22:00, which not only refreshes the mind but also promotes fat metabolism.

5. Supplementing with micronutrients:

Night shift workers are prone to deficiency in vitamin D and B vitamins, which can be supplemented through fortified foods or supplements. Eating 10 original almonds or 1 kiwi fruit during work breaks provides magnesium and vitamin C, helping to alleviate the metabolic effects of oxidative stress.

Night shift weight loss requires special attention to regulating the biological clock. It is recommended to engage in outdoor activities at least 3 times a week, with at least 30 minutes of sunlight exposure each time, which helps maintain leptin sensitivity. When preparing meals, use packaging boxes to prepare 5 standardized meals in advance to avoid overeating when fatigued. Long term night shift workers are recommended to have their thyroid function and blood sugar levels checked every 3 months and adjust their diet plan in a timely manner. Two hours before bedtime, you can do 15 minutes of stretching exercise, combined with soaking your feet in hot water to improve microcirculation, enhance sleep quality, and promote nighttime fat breakdown.