What are the night shift weight loss recipes

Night shift weight loss diet can choose low calorie and high protein foods with appropriate dietary fiber, such as chicken breast, broccoli, oatmeal, eggs, apples, etc., to avoid high sugar and high-fat foods. It is necessary to combine regular eating time and sufficient water intake, while also cooperating with moderate activity.

1. Chicken breast

Chicken breast is a high-quality source of protein, with approximately 31 grams of protein per 100 grams and low fat content. Its high protein properties help maintain muscle mass during night shifts and prolong satiety. When cooking, it is recommended to boil or grill in water to avoid deep frying. Pairing vegetables can increase dietary fiber intake and promote gastrointestinal motility.

2. broccoli

broccoli is rich in vitamin C and dietary fiber, with only 35 kcal/100g of calories. The sulforaphane it contains may help regulate metabolism. It is recommended to blanch and then stir fry or stir fry to preserve the nutritional content. Pay attention to controlling the single intake when consuming at night, as excessive intake may cause bloating.

3. Oatmeal

Oatmeal contains β - glucan, which can delay gastric emptying and maintain blood sugar stability. Choose plain oats to avoid instant sugary products, which contain approximately 185 calories per 50 grams. Brewing skim milk before night shift can increase calcium intake, and pairing it with a small amount of nuts can provide healthy fat.

4. Eggs

Eggs contain a complete amino acid profile, and lecithin in the yolk helps with lipid metabolism. It is recommended to choose boiled or steamed eggs to avoid frying. It is advisable to consume 1-2 eggs each time during night shifts, and those with high cholesterol levels should control their egg yolk intake. Protein can be consumed separately as a side dish.

5. Apples

Apples contain pectin and polyphenols, and their low glycemic index makes them suitable for nighttime meals. Medium sized apples contain about 95 calories, and chewing them can produce a satiety signal. It is recommended to clean the skin before consumption to avoid juicing and loss of dietary fiber. People with excessive stomach acid should avoid eating on an empty stomach.

During night shifts, it is recommended to divide the daily calorie intake into 4-5 meals, with meals taken every 3-4 hours. 10 minutes of stretching exercise can be done during work breaks to promote blood circulation. Keep drinking at least 2000 milliliters of water per day and avoid sugary drinks. The sleeping environment should be kept dark and quiet, and the blackout curtains should be pulled when sleeping during the day. If there is persistent hunger or metabolic abnormalities, it is necessary to consult a nutritionist in a timely manner to adjust the diet plan.