What to eat during night shifts during weight loss

During night shifts, it is recommended to choose low calorie, high protein, and easily digestible healthy snacks. It is recommended to pair sugar free yogurt with nuts, boiled eggs with cucumber slices, ready to eat chicken breast, and other combinations. The selection of healthy late night snacks should balance satiety and metabolic efficiency, avoiding high sugar and high-fat foods that may affect weight loss.

1. Protein priority:

Choosing high-quality protein foods can prolong satiety and reduce muscle loss, such as boiled eggs, ready to eat chicken breast, or low-fat cheese. Protein foods have a higher thermal effect and can consume more calories during digestion. It is recommended to consume 15-20 grams of protein per serving. Be careful to avoid processing meat products, as their high sodium content may cause swelling.

2. Dietary fiber supplementation:

Fresh vegetables such as cucumber strips, cherry tomatoes, etc. provide rich dietary fiber, which can be paired with Greek yogurt or chickpea puree for consumption. Fiber can slow down gastric emptying and stabilize blood sugar fluctuations during night shifts. It is recommended to consume at least 5 grams of dietary fiber each time. Crispy and tender vegetables such as celery sticks and colored pepper strips can also meet chewing needs.

3. Healthy carbohydrates selection:

Low GI carbohydrates such as whole wheat bread slices and oatmeal can maintain stable blood sugar levels and avoid late night binge eating. It is recommended to control a single intake of carbohydrates within 20 grams and prioritize solid foods that require chewing. Root and stem foods such as sweet potatoes and pumpkins are rich in resistant starch, and consuming them after refrigeration is more conducive to controlling calorie absorption.

4. Moderate amount of high-quality fat:

10-15 grams of original nuts or half a spoonful of peanut butter can provide necessary fatty acids and delay hunger. Avocados, chia seeds, and other foods rich in unsaturated fatty acids help with the absorption of fat soluble vitamins. Avoid fried foods and baked Dim sum containing trans fats.

5. Beverage selection strategy:

Sugar free soybean milk, almond milk and other vegetable protein drinks are easier to digest than ordinary milk, and warm drinking can enhance satisfaction. Sugar free tea drinks such as green tea, dried tangerine peel, and pu erh tea can help refresh and digest food. Sugar containing beverages should be strictly controlled, and sugary drinks should also be consumed in moderation.

Special attention should be paid to controlling the eating time for night shift meals, and it is recommended to complete the last additional meal before 3am. When preparing food, use small serving containers to avoid unconscious overeating. Maintain a water intake of 100-150 milliliters per hour, as dehydration can easily be mistaken for hunger. The next day, appropriate supplementation of vitamin B and magnesium elements should be provided to help regulate metabolic disorders caused by day night reversal. Long term night shift workers are recommended to regularly monitor changes in body fat percentage and adjust the proportion of macronutrients under the guidance of a nutritionist if necessary.