What's better to eat during night shifts during weight loss

During the weight loss period, it is recommended to choose low calorie, high protein, and fiber rich foods for night shifts. These include boiled chicken breast, sugar free Greek yogurt, whole wheat bread with avocado, steamed vegetables, and low sugar fruits, which are five healthy choices.

1. Boiled chicken breast:

Chicken breast contains only 165 calories per 100 grams, with a protein content of up to 31 grams, providing sustained satiety and not easily converted into fat. When digestive function weakens at night, boiling water can avoid oil intake, and it is better to season with a small amount of black pepper or lemon juice. Note that peeling can reduce fat content by about 50%, and it is recommended to consume 80-100 grams at a time.

2. Sugar free Greek yogurt:

200g of sugar free Greek yogurt contains about 140 calories and twice the protein content of regular yogurt. The casein in it can slowly release amino acids, preventing muscle breakdown at night. Adding chia seeds or flaxseed can increase the intake of omega-3 fatty acids. It is recommended to choose low-temperature fermented products with short shelf life and avoid pseudo healthy yogurt containing sugar substitutes.

3. Whole wheat bread paired with avocado:

1 slice of whole wheat bread paired with 30 grams of avocado is about 180 calories, and the combination of carbohydrates and healthy fats can stabilize blood sugar fluctuations. The monounsaturated fatty acids in avocados can lower cortisol levels and alleviate fat accumulation caused by night shift stress. Choose bread with whole wheat flour at the top of the ingredient list to avoid fake whole wheat products with added syrup.

4. Steamed vegetables:

Dark colored vegetables such as broccoli and asparagus retain dietary fiber and vitamins after steaming, and 200 grams of calories are less than 100 calories. The magnesium element in it helps regulate circadian rhythm disorders, while vitamin K can improve the problem of decreased nighttime metabolic rate. The steaming time should be controlled within 5 minutes, and 1 teaspoon of olive oil should be used to enhance the absorption rate of fat soluble vitamins.

5. Low sugar fruits:

Berries such as blueberries and strawberries have a glycemic index of less than 40100 grams and about 50 calories. The abundant anthocyanins can alleviate oxidative stress damage during night shifts, and the natural fructose can quickly replenish mental energy consumption. Avoid high sugar fruits such as bananas and lychees, and it is recommended to consume them before the metabolic trough period at 3-4 am.

It is recommended to eat 2-3 times during night shifts, with a 3-hour interval between each meal, and to control the calorie intake within 200 calories per meal. Avoid solid food 2 hours before bed, and drink warm sugar free soybean milk to alleviate hunger. Pay attention to drinking at least 2000 milliliters of water per day and getting up and moving for 3 minutes every 45 minutes during work. Long term night shift workers are recommended to regularly check their vitamin D and melatonin levels, and use blackout curtains to create a dark environment during daytime sleep, which helps maintain normal metabolic rhythms. Moderate resistance training can better prevent muscle loss, such as squats, plank supports, and other manual exercises.