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

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.

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.