What snacks can I eat if I'm too hungry during the night shift during my weight loss period

During night shifts, when hungry, you can choose low calorie and high protein snacks. We recommend sugar free yogurt, boiled eggs, original nuts, ready to eat chicken breast, and konjac products. This type of food can provide a sense of fullness and is less likely to cause excessive calorie intake.

1. Sugar free yogurt:

contains high-quality milk protein and probiotics, with about 60 calories per 100 grams. It is recommended to choose Greek yogurt with only raw milk and bacterial strains in the ingredient list, as its protein content can reach twice that of regular yogurt. Refrigerated yogurt contains more active lactic acid bacteria than products stored at room temperature, which helps maintain intestinal health. Be careful to avoid adding flavored yogurt with sugar substitutes, as it may stimulate appetite.

2. Boiled eggs:

A single egg has about 70 calories and contains 6 grams of complete protein. The lecithin in egg yolk can slow down gastric emptying and maintain satiety for 3-4 hours. Cook and refrigerate in advance, then peel and eat immediately. Individuals with high cholesterol levels should consume no more than 2 whole eggs per day, which can increase their protein intake.

3. Original flavor nuts:

15 grams of almonds or cashews per day are about 90 calories, containing healthy unsaturated fatty acids. Choose baked goods without added salt and sugar to avoid frying nuts. The combination of dietary fiber and fat in nuts can stabilize blood sugar fluctuations and is suitable for small consumption during the low blood sugar period from 3-4 am. It is recommended to drink it with green tea, as catechins can inhibit fat absorption.

4. Instant chicken breast:

100g of chicken breast is about 120 calories, with a protein content of 24 grams. Priority should be given to low-temperature cooked products packaged in vacuum, with a sodium content of less than 300 milligrams per 100 grams. The meat has coarse fibers that require thorough chewing and can stimulate the satiety center. Can be paired with cucumber strips to increase volume and reduce eating speed.

3. Konjac products:

Konjac vermicelli or konjac rice has only 20 calories per 100 grams, and contains konjac glucomannan that swells 50 times when exposed to water. Choose water soaked products without additives, which can be seasoned with a small amount of soy sauce and mustard. After consumption, it is necessary to drink 300ml of warm water to enhance satiety, but individuals with gastrointestinal sensitivity should control their single intake.

It is recommended to control night shift meals within 200 calories, and try to schedule meals before 23:00 or after 4am to avoid the peak of cortisol secretion. Paired with 15 minute interval stretching, it can increase basal metabolic rate by 5% -8%. Long term night shift workers should pay attention to vitamin D supplementation, sun exposure for 15 minutes three times a week, or take supplements according to medical advice. Maintaining a regular daily routine is more important than simply controlling diet. Staying up late continuously can reduce leptin sensitivity and lead to a 10% -15% decrease in metabolic rate.