What should I eat for night shifts during weight loss

During weight loss, it is recommended to choose low calorie, high protein, and high fiber foods for night shifts. It is recommended to pair them with boiled chicken breast, sugar free yogurt, whole wheat bread, vegetable salad, and nuts. Night shift diet should avoid high sugar and high-fat foods, while controlling eating time and total amount.

1. High protein foods:

Chicken breast, egg white, or low-fat dairy products can provide sustained satiety, and protein has a higher thermal effect, which can consume more energy during the digestion process. It is recommended to choose boiling or steaming methods to avoid deep frying. maintaining a protein intake of 20-30 grams per meal can help maintain muscle mass.

2. Compound carbohydrates:

Low glycemic index staple foods such as whole wheat bread and oatmeal can stabilize blood sugar levels and avoid nighttime hunger and overeating. Paired with moderate dietary fiber such as chia seeds, it can slow down gastric emptying rate. The recommended single intake is no more than 50 grams of dry weight, and the best supplementation effect is achieved during the low blood sugar period at 3-4 am. 3. Dietary fiber: Non starch vegetables such as broccoli and spinach have low calorie density and are rich in dietary fiber, which can promote intestinal peristalsis. It is recommended to ensure a minimum of 200 grams per meal and use cold dishes or blanching methods. Konjac products are also a high-quality choice, as their glucomannan can expand when it comes into contact with water, enhancing satiety.

4. Healthy fats:

Moderate intake of nuts such as almonds and walnuts, whose unsaturated fatty acids help absorb fat soluble vitamins. Control at 15-20 grams each time and avoid seasoning nuts. Avocado is also a high-quality source of fat, providing about 10 grams of healthy fat per serving.

5. Eating strategy:

adopts the principle of small meals and multiple meals, dividing the night shift diet into 2-3 meals. The first meal is scheduled 1 hour after taking over the shift, and the last meal is scheduled 2 hours before handing over the shift. Eat every 3 hours to avoid continuous intake affecting metabolic rhythm.

During night shifts, it is recommended to prepare 500 milliliters of warm water and drink 100 milliliters per hour, which can alleviate hunger and promote metabolism. After handing over the shift, immediately supplement 3-4 hours of sleep before eating breakfast to avoid worsening the risk of obesity due to circadian rhythm disorders. Portable foods such as ready to eat chicken breast and small packaged nuts can be prepared for emergency use, but it is important to check the nutrition chart and choose products with less than 200 calories per 100 grams. Long term night shift workers are recommended to regularly check their body fat percentage and, if necessary, supplement with vitamin D and B vitamins under the guidance of a nutritionist.