How does the daily calorie intake shift when working night shifts and what should you eat during the night shift?

How does the daily calorie intake shift when working night shifts and what should you eat during the night shift?

Sleep and Weight Loss - How to lose weight when you work nights

Previous questionAre vitamins and minerals from tablets really much less absorbed than from food?
Next questionHow to do inhalation for a cold?

answers (2)

Answer 1
January, 2021

During the night shift, ideally, you should give up dairy and meat products, since protein is the most difficult nutrient to assimilate, and at night the gastrointestinal tract is used to rest, therefore, you should not load it. Solid food is also not desirable. The best option is juices and cocktails. However, such food gives a sharp jump in insulin in the blood. If you have a physical job, then this is even good. If the work is "mental" or simply sedentary, then you still have to resort to the help of protein, but only in liquid form (milk or kefir) so that the blood sugar level does not rise too high and sharply.

What Regarding calories: I would not recommend eating more than 1/3 of all daily calories during a night shift. Most of the energy from food should come during the day.

Answer 2
January, 2021

Even when working at night, it is almost impossible to change the established biorhythms. Metabolic processes slow down in the evening and at night, and the digestive system slows down, so you should not load yourself with high-calorie food at this time. Although, of course, you do not need to give up food at all. During the night shift, you can eat dairy products of medium and low fat content (cottage cheese up to 5%, kefir, fermented baked milk, yogurt up to 3%, cheese up to 30%), vegetables (both fresh and cooked), fruits, eggs, seafood and low-fat fish, grain products - whole grains, for example, buckwheat or brown rice - no more than 100 grams.

There are foods that should be avoided at night - for example, meat, sweets, fatty sauces , - since the enzymes of the digestive system are less active at this time and the use of these products can lead to discomfort and indigestion.

Related question

Is it true that eating at night is harmful? Or is it a myth and is it enough to stick to the daily calorie intake?

Read more

How do you eat if you work out in the gym and build muscle mass? How do you get your daily protein intake?

Read more

Can a person regularly eat more than their daily calorie intake without gaining weight? Why?

Read more

Lose Weight Working Nights

How did you combine (combine) study and work on the night shift? Did it have any consequences?

Read more

Is it possible to lose weight by sticking to the daily calorie intake, but at the same time eating only sweets (cookies, muffins, soda, etc.)?

Read more

If you create a calorie deficit by daily intense training, will your metabolism slow down, as if you were reducing your calorie intake?

Read more

What happens in the human body when he eats high-calorie food at night? Does this lead to weight gain in all people?

Read more

How can you keep yourself from not eating 5,000 calories during the meal?

Read more

Fitness Working Night Shift | How To Build Muscle And Burn Fat Working The Night Shift

How can people who work the night shift maintain their health and can the consequences of such a schedule be reduced?

Read more

How many calories should a one year old child eat?

Read more

What does body drying mean? How to eat properly when drying? What kind of training should be when drying?

Read more

Why should salt be eliminated from the diet when eating properly or while dieting, although it contains 0 calories?

Read more

What is the most beneficial diet for human health? How should you eat, and what should you exclude from food?

Read more

Tips for Eating Healthy on Night Shift

What foods should alcoholics eat during their sobriety days?

Read more

What do you eat at night?

Read more

Is it harmful to eat mainly proteins and fats with only a small amount of carbohydrates and the necessary amount of fiber, despite the fact that the required calorie intake is met?

Read more

Why does it happen that thoughts that seem adequate and correct during the day, when suddenly awakened at night, are perceived as stupid / shameful, etc.?

Read more

What is very low-calorie you can eat and not feel hungry for a long time?

Read more

How To Eat Healthy Working Night Shift | Sample Night Shift Eating Schedule

What can you eat sweet, non-high-calorie?

Read more

How does the brain work when joking?

Read more