Should I have supper during the night shift during weight loss

During the weight loss period, it is recommended to eat low calorie late night snacks in moderation while working night shifts. The key is to control total calorie intake and choose healthy foods. Night shift meals must meet three conditions: no more than 200 calories, priority given to protein, and avoidance of refined carbohydrates.

1. Metabolic pattern:

The basal metabolic rate of the human body decreases by about 15% at night, but night shift workers have little difference in actual energy demand compared to daytime due to activity consumption. The key is to match the intake time with the biological clock. It is recommended to replenish energy during the middle of the night shift, such as 2-3am, and avoid eating one hour before leaving work.

2. Food selection:

High quality protein is preferred, such as boiled eggs, sugar free Greek yogurt, ready to eat chicken breast, etc., which can provide a lasting sense of fullness. Pair with high fiber vegetables such as cucumber strips and cherry tomatoes to avoid drastic fluctuations in blood sugar levels. Prohibit the selection of high oil refined carbohydrates such as stir fried noodles and instant noodles.

3. Calorie control:

Incorporate late night snacks into the daily calorie budget, with a recommended 10-15% of total daily calories. For example, in a daily diet plan of 1500 calories, midnight snacks should not exceed 225 calories. Accurate measurement can be made using a food scale, with a typical combination of 60 kcal of 100 grams of sugar free yogurt, 70 kcal of boiled egg, and 32 kcal of 200 grams of cucumber.

4. Eating rhythm:

adopts a 20 minute slow eating method, chewing each bite more than 20 times. The night shift environment can easily lead to rapid eating, and preparing ingredients that need to be shelled or boneless, such as boiled shrimp and nuts with shells, can passively slow down the eating speed. Avoid eating while working, focusing on eating for 15 minutes can enhance satisfaction.

5. Water management:

The secretion of digestive juices decreases at night, and 300ml of warm water is needed to assist metabolism. Recommend warm drinks such as light green tea and aged water, which can both refresh and not affect sleep. Prohibit the consumption of sugary drinks, as the sugar substitutes in zero calorie drinks may stimulate appetite. It is recommended to limit consumption.

Night shift people should pay special attention to the supplementation of vitamin B and magnesium for weight loss. Whole wheat bread with eggs, bananas with almond milk are all good night snack combinations. It is recommended to prepare 3-5 standardized late night snack packages for rotation to avoid last-minute selection of high calorie foods. Record two weeks of late night snack choices and changes in fasting weight upon waking up in the morning, and find the most suitable meal pattern for personal metabolic rhythm. If discomfort such as bloating and acid reflux occurs, solid foods can be replaced with protein milkshakes. Long term night shift workers are recommended to have their thyroid function and blood sugar levels checked every 3 months.