What to eat during night shifts to lose weight

During night shifts, it is recommended to choose low calorie and high protein foods to control weight. We recommend chicken breast, boiled eggs, sugar free yogurt, oatmeal, and green leafy vegetables. This type of food can provide a sense of satiety while avoiding excess calories, and when combined with moderate drinking water, can reduce the risk of weight gain caused by slow metabolism at night.

1. Chicken breast:

100g of chicken breast contains approximately 165 calories and 31 grams of protein, with a fat content of less than 3 grams after boiling or grilling. Its high protein properties can prolong gastric emptying time by 4-5 hours and significantly reduce snack cravings during night shifts. Be careful to avoid frying or applying high-fat sauces, and pairing with lemon juice for seasoning is healthier.

2. Boiled eggs:

Each egg provides 70 calories and 6 grams of high-quality protein, and the lecithin in the yolk can stabilize nerve function. It is recommended to consume 2 of them 2 hours before night shift, as their branched chain amino acids can maintain muscle synthesis and avoid a decrease in basal metabolic rate. Research shows that consuming 10-12 whole eggs per week for night workers does not affect blood lipid levels.

3. Sugar free yogurt:

200ml sugar free yogurt contains 100 calories and 18 grams of whey protein. Lactic acid bacteria can improve the common intestinal microbiota disorder in night shift people. Choosing products with a protein content of ≥ 3.5 grams/100ml and adding chia seeds can increase dietary fiber to 7 grams/serving, effectively controlling blood sugar fluctuations from 3-4 am.

4. Oatmeal:

40g pure oatmeal contains about 150 calories, and β - glucan expands with water to form gel, which can stay in the stomach for more than 3 hours. Brewing skim milk can supplement tryptophan and help regulate melatonin secretion caused by the disorder of day and night. Avoid adding sugar and season with low GI fruits such as blueberries.

5. Green leafy vegetables:

Dark colored vegetables such as broccoli and spinach have only 25-35 calories per 100 grams, and are rich in vitamin K and magnesium, which can relieve night shift fatigue. Suggest microwaving to preserve nutrients and pairing with 1 teaspoon of olive oil to promote the absorption of fat soluble vitamins. Daily intake of 300 grams can reduce cortisol levels in night shift workers by 23%.

It is recommended to eat 3-4 times during night shifts, with a 2.5-hour interval between each meal, and control the total calorie intake at 500-600 calories. During the period from 23:00 to 3am when the metabolic rate is at its lowest, warm tangerine peel water can be consumed to promote digestion. supplementing with 10 grams of whey protein 1 hour before work can prevent muscle breakdown, and combined with 15 minutes of stretching exercise at the workstation can increase fat oxidation efficiency by 8%. Long term night shift workers should ensure 3 sessions of resistance training per week, each lasting 20 minutes, to counteract the metabolic effects of circadian rhythm disorders.