Lately, I have been approached by a lot of night shift workers for a weight loss diet plan. Well this took me some time to come up with. But this diet plan for weight loss for Indian night shift workers will be a very helpful one if followed correctly.
Night shifts cause a lot of stress on a person and stress is accompanied by obesity. The moment you get stressed out, you start inviting more weight in your body. This diet plan for weight loss for Indian night shift workers will not only clear the confusion on what to eat and when to eat, but it will definitely help you lose some weight and get you closer to your health goals.
Here is a sample diet plan for weight loss for you:
Diet plan for weight loss for Indian night shift workers
| Food Item | Amount | Calories (kcal) | Protein (g) |
| Dinner 7.00 – 8.00 pm | |||
| Vegetable khichadi | 1 soup bowl | 202.5 | 9.5 |
| Cucumber / tomato raita | 1small bowl | 75 | – |
| Mix veg salad | 1 bowl | 30 | – |
| 10.00 Pm | |||
| Green tea | 1 cup | 25 | – |
| with | |||
| Oats Biscuit | 2 | 56 | 2 |
| 01.00 am | |||
| Fruit salad | 1 medium bowl | 40 | – |
| Or | |||
| Fruit juice | 1 glass | 100 | 1 |
| or | |||
| Coconut water | 1 | 50 | – |
| 3.30 – 4.00 am | |||
| Green Tea | 1 cup | 25 | – |
| Roasted channa / soyabean | 1 small cup | 100 | 6 |
| 5.30 – 6.00 am | |||
| Skimmed milk | 1 glass | 150 | 4 |
| Corn Flakes / Wheat Flakes | 1 Tbs | 50 | 4 |
| Apple / Orange | 1 | 45 | – |
| 11.30 – 12.30 pm | |||
| Mix veg salad | 1 bowl | 30 | 2 |
| Phulka (without ghee ) | 2 medium size | 100 | 3 |
| Mix veg sabji / chiken / fish prep | 1 bowl | 100 | 1 / 6 |
| Dal | 1 bowl or more | 150 | 6 |
| Warm water with lemon | 1 glass | – | – |
| 3.00 pm | |||
| Green tea / Buttermilk | 1 cup | 25 | – |
| wheat rusks | 2 medium size | 120 | 6 |
| 5.00 Pm | |||
| egg white omelet | 2 | 80 | 8 |
| Brown bread Toast | 1 | 30 | 2 |
| Fruits | 1 bowl | 40 | – |
| Total | 1523 kcal | 60 gm | |
Diet tips for weight loss for Indian night shift workers :-
1] Drink more of green tea / herbal tea instead of regular tea and coffee.
2] Fruits and salads are blessing in disguise. Eat them whenever you get a chance.
3] Keep non – veg food at bay if possible. If you really wish to eat meat, opt for it at lunch instead of dinner.
4] Keep dinners light.
5] Drink as much liquids as possible.
Read more tips on Diet for night shift.
Diet plan for weight loss for Indian night shift workers
How much weight will I lose ?
This diet plan for weight loss for Indian night shift workers is only a sample diet plan. It may or may not suit your lifestyle and timings but you can shift the timings in the chart to your convenience. Diet plan for weight loss for Indian night shift workers can help you lose 3 kg to 4 kgs in a month if followed regularly with 45 minutes of low intensity exercises.
While you follow this diet plan for weight loss for Indian night shift workers, you can always contact me or leave your query in the comments and I will try to help you at the earliest. All the best.
Image : Copyright (c) 123RF Stock Photos
Hi Payal,
I am Asif 26, I am confused what to eat in night shift. And I am planning to join gym.
Please help me to plan a diet chart ,
you want to gain weight or lose weight ?
Is we add proteinx powder with our diet, if yes than what time is the best?
yes you can have in milk , you can have it before starting your shift or after reaching home home shift .
Hi, This is Revathy. My shift starts at 5.30 PM , I travel an hour to office so will start getting ready from 3 PM. My shift gets over at 1.30 AM and i reach at 2.30 PM. I am confused how I must plan my diet my sleep and exercise. I also have hypothyroidism. Please guide me. Thank you in advance.
Hi Revathy ,
the best will be if you can carry a dinner tiffin with you . have light snack , leave for office , have dinner box around 8 pm . then you can carry a fruit or a sandwich and have it around 12.30 / 1.00 am . reach home , if hungry , have milk and cereals and sleep . wake up by 9- 9.30 and have breakfast .
Hi,
I am 25 yrs old. My shift ends at 10 pm. Is it OK if I ate dinner after going home at 10.30? How much gap I need to consider before going to sleep? How many hours of sleep is advisable?
atleast 1- 2 hours … and 7 hours of sleep is required .
My timing is 4pm to 1am … I m 30 yes… I m 5.4… my weight is 59kg .. I m a non vegeterian … can u suggest me the diet chart… I m getting belly fat…
doing a 45 mins workout will help you in losing belly fat and the last 4-5 kgs of weight / while you can follow this diet plan mentioned above
Hi Payal,
I’m new to night shift and timings are 7.30 pm – 4.30 am. I take milkshake morning @ 6 am and evening @ 7 pm. and 1 meal at 10.30 pm (chapathi with a gravy), and wil take a banana around 2 am. I saw a gradual weight loss when i was in the day time, but i couldn’t see any much results in following the same plan at night. Please help me.
Hi Payal, I am working on rotational shifts. Currently in night shifts i.e., from 9:30pm to 7 am. I stay out of state in a ladies hostel, I was 55kg when I came out of my place and it’s been 3 yrs and now my weight is 70kg. My height is 5.3 inchs, I getting married next month. I started having irregular periods too cause of my weight. Please suggest me some ways to reduce my weight upto 55kg.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
you diet chart is good but i don’t think if someone is doing night shift then how he can eat in day time.. everybody need at least 7-8 hrs of sleep without disturbance. As per your chart if we eat b/w 5-6 am in morning how anybody can wake up at 11.30 Am in morning to eat something. So i suggest you to correct there small time related things. because may of people read your blog and eat according to this.
Hi my shift starts at 10pm and ends at 7am please suggest me how should i plan my diet.
you can use the pattern mentioned above and pply to your timings .
Hi Payal,
Reading ur diet plan, it looks simple and something one can stick to. Ill definitely try this. However I work an erratic schedule. I work in the night shifts but they change every week. Hence I find it difficult to stick to a plan. I have always been lean. Never too skinny. But with this change in timings its become difficult to manage weight. Can u plz tell me whts the best diet plan I could stick to. And if its good to excercise before sleeping or after i wake up. Also is it better to excercise before or after ur brekfast. Hoping for ur reply.
Hi Anju ,
rotational shifts are hard to manage with a single timemtable . you will have to stick to eating healthy always and exercises is a must . exercises timings can be flexible . you can workout any time during the day or night , just make sure it is atlelast 1 hour away from your meal , whether breakfast , lunch or dinner.
Hi mam
I am 29 age weight 84 please suggest me diet plan my height 5feet I need to readuce 25 to 30 kg for conceive n also suggest me vegetarian diet I m vegetarian n kito diet is good for me or atkin diet
Hi Swati , if you workout intensly , atkins is good . and if you work out regularly and moderately keto is goosd . choose accordingly
my shift timings – 3:30 pm to 1 am and I am overall slim body except tummy. please suggest some tips to flatten the tummy.
https://www.dietburrp.com/how-to-lose-tummy-fat/
Hi Payal
My shift is from 4 pm to 1 am. I wake up at 1 pm during afternoon and often don’t eat anything till 5 pm. Then at 6 pm I eat samosa kr some junk food. Then I take dinner at 10 pm full thali. Then I come back home by 1.45 am – 2 am. I often get craving for food as I wake up till 4 pm sum times till 7 pm. I often eat some Maggi type of item at that time. I am totally new to this night shift thing and the routine is a total mess, I know. Kindly suggest some strict diet chart and exercise schedule . Weight is 116 kg. I had once reduce my weight from 107 to 76 kgs. But now it’s not getting aligned.
your routine is a mess . you should never go without food for more than 1 hour after you wake up. plus you are eating all unhealthy . your body is craving for carbs because of irregulalr eating and hence you crave for all wrong things like maggie. if you want me to plan a diet for you , check this – https://www.dietburrp.com/diet-services/
Hi Payal, this is Nidhi.
I am 30 yrs old. After delivery i gain my weight. My weight is 67 and height is 5’1. I am doing night shifts and that are rotational. 7:30 pm to 5:30 and i reached home bu 8:30. I want to loose my weight however i have lots of health issue like migrain, acidity, vertigo, conscipation. When i reached home i am going to sleep directly as i have 4+ yrs daughter so i have to take care of her and do all the house hold activities. So i go to sleep around 11:00 or by 11:30 am and again wake up by 1:00pm as my daughter come back from school so on that time i take my lunch sometimes sometimes no. And go to sleep by 2:00pm and directly wake by 5:15pm and go office.
Please help me to reduce my weight
Thank you
Hi Nidhi , half of your health issues will resolve by themselves if you take a proper 5-6 hours sleep at a strech .
Hi Payal,
My shift timings are 1 am to 9:30 am. I have gained almost 10 kg weight. I am worried about it. And now i want to lose some weight. Can you suggest me a diet chart suitable for my shift timings. and tell me what time is suitable for me to do exercise and what sort of exercises should i do..
Hi Dish ,
pleae check this – https://www.dietburrp.com/diet-services/
Hi Madam,
Please let me know how many hours of sleep I need to have in the day time. Should I take any food during the day time breaking my sleep? I work from 08:30PM – 05:30AM
you need to sleep for atleast 6 hours in continuation .. the above mentioned plan isgood for ypou
Hi payal,
This is Uday. I am 22 and my height is 5′ 11″ and my weight is 92 Kgs which I really want to come down to 72-75 according to my BMI. now a days i started basic workouts like brisk walking and jogging but i do this after coming back from office i.e. from 5 till 6 (My shift hrs are like 6-3) and I reach my room by 4. Will this be fine to do so or do i need to alter my daily routine. some how I ve been following almost similar diet habitats from a month. I usually sleep by 7 and wake up by 2 which would be 7 hrs more than enough for me.so could be glad to hear from u regarding my workout hours.
Thanks & Regards:
Uday Kiran
Hi Uday ,
you can workout from 4.00 to 5.00 pm in the evening and leave for office after work
Hi payal, this is sanjay .
My question is does working in night shift leads to hairfall?
yes it can .. actually once the cycle of the metabolism is broken , it can react in any way to show that the stress is taking a troll on health . other reasons for hairfall can be dryness , unclean scalp , pollution , low protein intake in food , stress, less sleep , hormonal issues , no care .
Hi Payal as i come across to your diet rules which is really simple and interesting. I want to take an advise from you that from last five months I am working as a night shifts on the fixed time period of 07:30 p.m to 4:30 a.m IST, but the issue is I am okay with my all parts of body but my stomach is always full if i take a glass of water. So these days I stop to take heavy diets I am just taking a small bowl of boiled veg, oats, eggs… etc. but not getting time for good exercise. So could you please direct me for the short and effective exercise including these diet ???
you can find a lot of tabata workout videos on youtube . sorry i cant post links here . but they are easy to find. these are short time workout for max fat blasting
Hi Payal,
I work from 6:30 PM IST to 3:30 AM IST..My weight is close to 89 kg and i want to bring it to 70 kg..Please help me with the diet chart with the time frame.
Iqbal Singh.
+919023255408
https://www.dietburrp.com/diet-services/
There is a typo error in name payal pls ignore
Hi Patel,
I m working in night nd my shift is 7 pm to 5:30am I have started gym. Can u suggest me at what time should I go for gym..
Thanks
go in thevevening before strting your work , my be 4 or 5 pm
Hi payal
My name is anand , I am doing night shift 6.30 pm to 3.30am ….after my shift I go for a walk like 7+ km, finish my breakfast and will come back home and crash ….is it good to walk or jog before sleep ???
yes you can do that
Hi payal,
I am Sunil iam 22 years old i am a US based recruiter works from india i am a night shift guy and day by my weight is puting on right now my weight is 116kg can u please suggest any weight loss tips
tips are mentioned above in the article
Hi Payal, the diet chart looks pretty simple to follow therefore easy for people like us, who are away from home, to incorporate. I have a question – what would be good time to exercise? As in, before I sleep for the day or after waking up? I work from 10 pm to 6 am, and crash as soon as I reach home. But I feel lethargic the whole day.
Hi Eileen ,
the best time to exercise is after you wake up . may be around 6 pm in the eve .
Hi Payal, This is beena.. My shift timings are from 6pm in the evening to 4 Am in the morning.. so can u please help me out with the timings i have to follow to have myfood at regular intervals with proper sleep .
check this https://www.dietburrp.com/diet-services/
yes, my shift will be permanent. As adviced by u i vil follow the above plan, jus a small ques, being vegetarian can i have a small bowl of veg upma/poha instead of omlette and bread as mentioned in the plan. Also, i vil stop watching movies now.. thanks a ton payal.
yes you can have … dont stop watching movies , just stop watching them late nights .
also to add in my query my weight is 88, and i wanted to loose atleast 20 kgs for which i had started yoga and pranyams as well. plz advice considering these challenges.
Hi Payal, i hv started night shifts from last 3 months and now when i come to home i could not sleep immediately. so i prefr to watch movie so that i can sleep, need your advice to overcome this problem as evn on weekends i m not able to sleep in time.
Hi Sapna , are you still working in a night shift and this is a temporary change ? or is it that you have now shifted to regular work timings ?
if the change is permanent , dont watch movies and all , try to sleep at regular timings , it will take 10 days for the body to adjust to the new pattern . but if you do things like watching tv / movie or reading books that keep you up till late , the body will never come back to normal timings …
for weightloss , if you are still in night shift the above mentioned diet plan will work well . if not , you can follow any of our 1200 calorie diet plan for weight loss aliong with 45 mins workout
Hi Payal
I am working in night shifts from past 5 years im 29 years old and have 100 kgs weight please let me know how to reduce weight and tips to follow and please provide me food timings.
the above mentioned diet plan will help ..
HI Payal….
I Am Venkat working in a night shift from past 5 years ,My age 29 years and my weight 100 kgs.PLease let me know the time schedule to eat..and give some tips for loosing weigh..I Am in confusion when to eat when to sleep when to walk and ..PLease help me
if you need a detailed diet plan , please see this page – https://www.dietburrp.com/diet-services/
Hi Payal, I am Mrinmoy from Kolkata, working night shift for almost 4.5 years, some how I gained so much of weight that can’t were my old shirts or any dresses. It also frustrating since I like to play football but can’t. I am 5 F 4I but weight has gone up at 78 which really abnormal. Can you please suggest a diet chart and rest (sleeping) chart please.
mailto: minu.hhh@gmail.com
https://www.dietburrp.com/diet-services/ i will have to plan a detailed chart for you .. please see the mentioned page
Am 30 and having gained alot of weight around my waist, coz am working night shift from 5:30pm to 5:30am in the middle East. Please help me which schedule I can follow coz I sleep from 7am to 4pm its difficult to eat during day
you can adjust the above mentioned diet plan according to your timings
hello payal i am bulti. I am starting to work at shifts like (5 pm to 2 am) or (10 pm to 7 am).
My height is 5. ft. I am 25 years old. I want to stay fit and healthy. I want to loose my fat also.
Can you please suggest me my diet or food habbits or some exersize.
you can either follow the above mentioned diet plan , or check this page to get a detailed diet plan made according to your timings and food habits – https://www.dietburrp.com/diet-services/
Hi payal I am 27 year old banker have a sedantry life style . My weight is 78 kg height 5.9″ I have to do sitting job for 3-4 hours continuously . I want to loose weight . My marriage is on april 2017 . Kindly suggest me diet plan that I can manage to follow in office hours.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal,
Really sorry for replying so late. But I have sent the email again at care@dietburp.com
Kindly check and let me know if you dont receive it this time.
Hi Payal,
I sent an email to care@dietburrp.com but not heard anything back from you. How can we discuss further.
please resend your mail.
Hi Payal. I am 25 years old and doing a shift of 5:30 pm to 2:30 am. And i usually sleep at 4:00 am in the morning and wake up at 6:00 am then go to gym and sleep again at 11:00 am and wake up at 3:00 pm. And I usually do not get any time to eat in these hours. Whatever I eat is during my work hours. I am 66 kgs and need to reduce 16 kgs in next 3 months because I am getting married in january. Please reply to my query and help me to reduce this excessive weight. I do gymming and walking but that does not help me.
Hi Taniya , i will have to make a personalized chart based on you timings and requirements .. check this – https://www.dietburrp.com/diet-services/
Hi payal. This is divya. I am 24. I am doing night shift from last 3months and have realised that I have gained a lot of weight. timings of shift is 10pm-7am. And I cannot eat anything in my shift hrs accept the break which i get around 1.30am. I eat at 7pm in the evng before leavng for work.please help me with this.how can i reduce my weight n b healthy
you are not allowed anything at all ? can you have green tea ? fruits ? can you workout for 45 mins every day ?
hai
i m claraa i m going for night shift 6 pm to 4 am . i will walk mrng 6 to 7 am is it good for health , i gain more weight nowadays because night shift is new for me now i m 21 age my weight around 80 i m looking for my marriage i really need some tips how to reduce my weight and Best time to go for walk or gym ? pls help me .
yes 1 hour workout will really help you in losing weight . diet wise you can try to follow a similar routine as mentioned above , shoft the timings ahead as per your routine .
Hii payal,
Myself anshu, doing night shift 6.30 to 3.30 reached home at 5.00 in morning, I do gym in office hours sometimes at 8.00 or sometimes at 1.00 and prefer my dinner after gym in the gap of 1 hour. But problem is when I reach home I feel so hungry usually take milk or make noodles, which is convenient but not healthy and after that I take food at 2.00 pm only. And sometimes in between that take coconut water aur masumbee juice. So please correct my diet…
you can have milk and kellogs k or corn flakes after reaching home . add green tea to your routine . and try to have the menu mentioned above
Hi,
My name is Anuja and i work in kind of mif shift – from 4 pm to 1 am. Sometimes i have to be in office till 2 am or 3 am
Can you pls advise me on what and when i should eat. What should my diet plan look like and how do i fit in exercise in the schedule?
Also, can exercise be done post having breakfast? I have put on 8-9 kg in last 2 yrs and want to reduce the same.
Thanks for your help in advance !
https://www.dietburrp.com/diet-services/ check this
Hi
This is Sri Male 26 . Most of the months i will be working in night shift. i started to go office by Night 10.00 o clock and return by morning 07.00 AM. I sleep off by 10.00 AM to Evening 5.00 PM. Really i confused about the Diet plan what should i eat and when should i eat. Can you explain with details that will very helpful for me to maintain a perfect diet.
you can use the above mentioned diet plan with shifting the timing a bit according to yours.
Hi
My name is Nyra . I do night shift starting from 9 to 6. I eat my dinner at 7:30 . I also go to gym after coming from office. I go at 7am and work out for 1 or 2 hours. Can you please help me with diet plan . I am really confused . I get starving in the office and ended up eating food again like rice and dal . Please help me what should i eat and not eat. Because of my gym in morning and than coming back home and than sleeping i dont know which diet to follow . Kindly help me with the same . Ill b glad .
Hi Nyra ,
please check his link – https://www.dietburrp.com/diet-services/
hi… my name is sumit.. my height is 5,10 & weight is 85 and i am doing night shift
i go to gym when my shift over in morning .
so could you suggest me some good diet plan according to my gym timing.
i’ll be very thankful
Hi Sumit , you can follow the above mentioned diet plan . jyst add a post workout meal to yor schedule.
Hi Madam,
I have gone through the above diet plan, but as I am working in night shifts I would have my dinner around 9.30PM Indian time. day time i will have oats for breakfast and corn flakes for lunch. is it fine to have 2 chapathi’s and a cup of green tea or lemon tea for dinner time and have another green tea at 2.00 AM Indian time. Please give me a suggestion.
Thanks in advance.
yes ypu can have 3-4 cups of green tea at night while at work
Hi payal iam 23 female working nightshift from 5pm to 2 am.can u suggest me a diet plan for routine?
you can refer the above mentioned chart dear
hello,my age is 26.last one month i am doing continuous night shift and night shift effect on my skin.and my skin look dark after certain period and i always complete my sleep.so please suggest me how to keep my skin beautiful and bright.
rub half cut lemon with some honey on your face everyday before sleeping
When we have to sleep ? i don’t see any gap on mention diet table ?
i work in night shift from 10 pm to 6 am and ill sleep by 8am in the morning and woke by 7 pm evening ..please suggest a meal plan .
sure . please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
I need your kind advise please give your kind suggestion as soon you read this message. I am Indian male of age 26 completed and i am working continuously for night shift for about 12 hours for 6 days and now i feel getting belly fat and Getting weight. After seeing your advice i stopped late night heavy meal and how can i do better to reduce my belly fat and body weight. Please give your kind advice to gsakthivel2008@gmail.com
you can refer the above mentioned diet plan . this will help you . hope you are exercising too. this will help in all ways to lose the belly fat
I am 71 kgs and anemic, I am working in night shift , can you please suggest me an die pan please? I am south Indian
Hi Deepika ,
you can use the timings in this chart, and food items mentioned here – https://www.dietburrp.com/south-indian-diet-plan-for-weight-loss-1200-calories/
Your plan days eating at all time. When do we sleep for 8 hrs. Please mention that
Hi AAdhavan ,
ive given a 6 hours sleep time slot from morning 6 onwards . then lunch and then again 2-3 hours rest . you cAN SHIFT THE TIMINGS ACCORDING TO YOUR SUITABILITY
Hi Payal,
I guess I my search ends here and I am writing to the right person.
so, I am working in night shifts. I just went through above diet plan. I have some questions. can I follow this plan as I found that my weight is gaining rapidly. it was 64to 65 kg however its now 70kg. I could not sleep for more than 6hrs averagely. My age is 25 running.
My humbled request to please advise me my diet plan.
Thank you.
HI Rushikesh ,
all the tips and a reference diet plan are mentioned in the above article . you can refer the same . if you wiosh to get a personalized diet planned for you based on your food habits , please see this link – https://www.dietburrp.com/diet-services/
if you have any query regarding the above mentioned tips or plan please write back to us
Hello,
My work time get start at 6 PM and ends at 4 Am. can I use above diet plan? I found that my weight is gaining rapidly. I never cross 64-65kg but its now almost 70kg. please advise.
Thank you
yes you can definitely use the above mentioned diet plan . in case if you have any query regarding the plan please write back to me . 🙂 all the best
Hi, I return from office at 5a.m in morn. I would like to know what should I eat before going to sleep in the morning?
check this – https://www.dietburrp.com/diet-tips-for-night-shift-workers/
Hi,
I am currently working in night shift earlier it used to be a rotational thing but now since 3-4 months its permanent night for me and i am gaining weight because of that.
My current weight is of 96kg which was used to b like 70-78 not more then that.
I feel hunger a lot so suggest me diet in such a way that it will satisfy the hunger and will also help me in reducing my weight and belly.
Hi Zeus,
you can use the above mentioned diet chart and tips .
Hi Payal,
I am Abdul and i work for night shifts since 3 years. my shift timings are from 6:30Pm to 3:30AM i reachd home at around 5:00AM i am loosing my weight. Now my weight is 59Kgs and i am 29Yrs old.Requesting you to please suggest how do i gain my weight according to my age.
Please advice the diet plan or necessary plan accordingly.
Thank You In anticipation.
Hi Abdul ,
you can check this diet plan – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
i know your timings are different . but try to eat the mentioned items whenever you eat . also exercising is very important for night shoift workers , or else stress takes a troll on your health . you can start with gyming or any other suitable exercise during the day time that suits you.
Hi I am working in night shift my shift time is 6.30 to 3.30 I ll reach home by 5am. My question is can i do Jogging for 1 hour and than can I take food n sleep around 8am ? I m trying to reduce my weight.
yes you can . but after jogging you need to eat light items , not proper food food.
Hi Payal,
I am Ashima, Really Nice Diet plan. I am 25 yrs and I work at night shift and I have to go to college for 3 alternate days. If I have to go to college then I used to wake up at 10:30-11.00 am and with out having anything I go to my college. At times I used to get time arround 5:00 pm to eat my food and then from there I go to Office which starts from 6:30 pm-3:30 am. I take my first break at 8:30 pm, at times i eat a samosa or sweet corn or nothing. Then I take my dinner break at 10:30 pm or 11:00 pm. I bring my food from home which is 3 phulka and sabji. After that I avoid eating anything. I try to have green tea after my dinner. My shift ends at 3:30 am and I reach home around :4:45 am. after I change clothes, I try to have Milk with Bread/Corn Flakes and then I sleep. Next day I wake up at 1:00 pm or 1:30 pm.
In case if I do not have to go to College then I wake up at 12:00 pm or 1:00 pm. after freshen-up I used to have lunch and then do some homely stuff. Around 3:30 pm I start getting ready and follows the same schedule as mentioned above.
Moreover, I get 2 day holiday, and I am not able to get sleep early. So I sleep late and wake up late.
Please guide me as I want to loose weight around 6-8 ks as my weight is 57 kg.
Hi Ashima ,
your schedule is a little haywire , you would bneed a personalized diet plan . we regret to inform you that we are not taking any diet services till feb 2016.
you need to incorporate exercises. which can be done before your shift timings. also the quantity of food intake is very less , and there is no fruit and vegetable intake please include some fruits every 2 hourly during your nite shift. drinking more water , green tea and lemon water will be beneficial too.
Hi,
My shift timings are 3.30 AM to 4.30 PM, continuous four days a week, could you please suggest me any diet plan.
Any suggestion would be helpful and appreciated.
Hi Anurag,
will have to plan a personalized diet to suit your timings . please subscribe to our paid services .
Hi payal my name is neha. I work from 7pm to 4am. My cab arrives at 5pm for the pick up and drop me by 6am in the morning.can u help me out with the diet plan and sleeping time accordingly.
Thank you
please see this page – https://www.dietburrp.com/diet-services/
Hi Payal,
I am working in nyt shift for almost 2yrs. My timing is 8pm to 5:15 am. As I daily walk to my office wich is 3km from my resident and walk back to my resident in the morning after my shift. I am 5.4 night and 76kg weight. Even I have a bad dark circles. Please suggest me diet plan and how to reduce dark circles.
Hi Subbu ,
you can consider the above given plan. it will help . also for dark circle, use rose water soaked cotton pads to cover your eyelids when you sleep . and apply aleovera gel / cream .
Hi,i m 24 years old, working in night shift for alomost 4 years now, in 4 years i have gained like 7 kgs almost,my height is 5’1 and now i look to fat, my shift start from 930 pm to 6 am in morning please suggest me some diet plan or give me tips to reduce fat?
Hi Navneet ,
you can use the tips mentioned above int the article . or subscribe to our services to et a personalized diet plan – https://www.dietburrp.com/diet-services/
Hi,
I work in night shift. Please suggest me any day shift job. I am graduate in math. I have 7 years of call center experince. 2 year domestic and 5 year USA international. Please call me at 8623092842.
Thanks,
Hi PayPal,
I working in night shift from evening 6 to morning 3.I’m 61 KGS n my height is 5. I do yoga for half n hour n i sleep at 5 again I’ll wakeup at 1:30 I’ll have my lunch at 2:30 and dinner at 10pm I’ll have tea 2 times a day green tea n a normal…please suggest me a diet plan to loose weight n fat.
Hi Prathyusha ,
please see this link – http://www.dietburrp.com/diet-services/
Hi payal,
I m working in night shift 6:30 to morning 3:30 shift. Also I am having a 2 hours of work out frm 4pm to 6pm. Now my weight is 97kgs and my height is 5′.8” and I am 25 years old. I wanted to reduce my weight in healthy way. Please suggest me some health diet which a common man can afford and also suggest me the sleeping time patterns and work out timing. Please mail me to ishaqahmedshariff@gmail.com
sure ,
to get a personalized diet plan please see this page – https://www.dietburrp.com/diet-services/
Hi payal,
I m working in night 8:30 to morning 5:30 shift.I m unable to manage my sleeping hrs with the meals as we know that normal human should have 8hrs of sleep and should not skip meals i mean breakfat,lunch and dinner. so could u pls tell me the schedule to manage the timing to sleep without skippung the meal??? And also tell me can i start yoga as soon as i come back from office???
sure ,
ill plan a proper schedule for you. please see this page – https://www.dietburrp.com/diet-services/
Hi Payal ,
I am daksh and my weight is 73 kg .
I am wrkng in International BPO and my shifts timing are 8pm to 6 am .
Could you please suggest me the best diet plan and food (I am non vegeterian ) from which I reduce my fat as soon as possible .
Hi Daksh ,
sure we can help . please see this page – https://www.dietburrp.com/diet-services/
Hi payal…i am working with nit shift from 9 to 6.30 in the morning..generally i m going to office after dinner and then till morning m not able to eat anything like mention in above diet after office m going breakfast at 7am like dosa or poha etc.. and 5pm tea coffee and some snacks…nd walikng daily on trademill for 30 min. Stilli am unable to loose weight…i need some suggestion.
you are unable to lose weight because of low food intake. please reduce the gap between your nmeals and eat well .
Hi ji,
I am from chennai I am working n night shift(4pm-3am) my weight s 102kg,I am 27yrs unmarried suggest me to reduce weight
please see – https://www.dietburrp.com/diet-services/
Hi Payal,
Am working in 9pm to 6 am shift. By the time reaching my home it’s almost 8am in the morning. Am having break fast and sleeping till 5pm evening. Everyday am not having lunch, is it effect the body let me know please. Am having dinner @ 8pm.
Below are the details of mine..
Age:27
Height: 5.7
Weight: 70
Please suggest me the diet plan for me..
Thanks
Hi Jagadish ,
not really . the body gets adjusted to the routine you set for it . whichever meal you have after you wake up should be good enough nutritionally.
hi payal,
iam 23yrs old n I am doing 1a:m to 10:am shift also I am playing football plz suggest me heathy diet chart
sure , please see this page – https://www.dietburrp.com/diet-services/
Hello payal,
I am 21 yr opd guy work in night shift of 9 pm to 6 am and also attent collegr regularly from 7am to 12 pm ,,from past two months my weight is going down,so please tell me how should i gain weight? Thnx in advance
Hi Umaprasad ,
you need a good long sleep of atleast 7 hours to avoid losing further weight . please eat well . i hope you dont smoke , cause that would further increase health issues.
Hello Payal,
I work in night shift (6:30 pm -4:00 am). I go to sleep by 8/9 am and get up by 5-5:30 PM. I am 24 and was weighing 55 kilo initially but my weight now is 71 and I feel very difficult to shed the extra weight. Also, there are many health issues like Acidity, Gastric… Can you help me with the diet plan?
Hi Udita,
above mentioned plan will help.
Hi payal,
Am working in a rotation shift one mnth it will be day(12.30-9.30) and for 2 mnths it will be nyt shift(8.30-5.30) please help me out with the diet plan n when to do the exercise n how many hrs sleep is needed for nyt shifts when dieting.please suggest me I have gained almost 20kgs.please suggest me how long it takes to lose my gained weight.
Hi Devi ,
sure , please check this page – https://www.dietburrp.com/diet-services/
could we have something to eat in between when we are in a sleep. because i wake up in between and have something and again i come to sleep. i am in 5:30 pm to 2:30 am shift from last one year. i have gained 7 kgz . have normal diet . i hve 2 chapaties in the morning 8:00 am everyday. then i have lunch at around 3:00 pm then hve dinner at 8:00 pm . could you advise what other things could i do . could i stop taking morning meal or what else. i dont know what is the reason. i was 53kgz , now i am 61kgz . i am afraid.
Hi Nivedita ,
you can manage th diet timings according to the tips mentioned above. yes you can have a glass of milk along with cereals if you wake up hungry in the middle of you sleep
Hi, I am 25 years old. I work for night shift. I have PCOS problem and my physician said it’s cuz of life style imbalance and weight gain. I was weighing 53 kilo initially but my weight now is 70 and I feel very difficult to shed the extra weight and my physician requested me to shed as much as possible. I also learnt about a weight loss pill caled GARCINIA CAMBOGIA could you please suggest me if I can take the pill will it cause any side effect or what else should I do to reduce my weight and I am non vegetarian.
hi ,
i do not approve of the medication , or infact any articial way of weight loss, they have a lot of side effects and all of them cause serious burden on your entire system . please stop them , and use natural ways like exercising and diet .
I come from office at around 7 am. Wt should i eat now n go to sleep. I wake up at around 2-3 pm. What should i have in the office. I am 19 kgs over weight n recently joined a gym
Hi Deepak ,
you can have what is mentioned at 6 am when you come home (7.00 am )and you can have what is mentioned at 12 pm when you wake up . you can follow the above mentioned chart with a little adjustments in the timings as per your routine.
thank you mam and I hope I can consult you more if I am in need…
sure 🙂
Hi payal, gud morning:)
i work in night shift the timings are 8.00 pm to 5.30 am from past 6 months. initially i was 53 kgs but after working in night shift my weight increased to 4 kgs. i actually have a lot of belly fat and have constipation problem too . i feel inactive all time. i am confused of wat to eat and what not to eat. i have a bloating tummy since i work in night shift and fat in my thighs too.
i feel depressed since 4 months. please suggest my diet plan so that i can work on it .i would be greatful for your reply.
thanku.
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
i m 21 years old ,54 kg, 5.2 feet. please do the needful
Hi Rashmi,
please see this page and do the needful from your end. – https://www.dietburrp.com/diet-services/
Hi
I am 26 male , 77 kgs , i work between 10:30 pm to 7:30 am
Please suggest me exercise and diet plan ( sleep timings and exercise timings) for fat lose and muscle building
Thanks
please see this page to get a personalized diet plan – https://www.dietburrp.com/diet-services/
please note am 5.7″
Hi,
I am 25 year male , 77 kgs , my work timings are 10 :30 Pm to 7:30 Am
Please suggest me exercise and diet plan to loose fat and build muscle
Thanks
Hi Payal,
I am 36yrs aged, male, 5.5″, 100kgs.
I work currently between 8pm – 5am shift.
I recently have been diagnosed with Rheumatoid Arthritis (RA) & I consulted an ayurvedic doctor & he informed to completely stop non vegetarian food, take a diet plan & lose about 30kg weight.
Do you think the diet plan mentioned in this blog would be a good one for me, considering as per my weight I need to take about 3000 – 3500 calories a day, also that I have joined a gym & do 1 hr daily workout (1day cardio & the other day weight training).
Also do you suggest me to take fat burner pills & whey protein as suggested by my gym trainer?
Awaiting reply.
Hey Ali,
Thanks for reading at dietburrp. Your journey towards health has just started. and this is too early to add fat burners and whey protein . please proceed step by step for a consistent weight loss. read this article – https://www.dietburrp.com/how-to-lose-weight-effectively/ because you work in a night shift, you can refer the above given chart and follow the basics
Hi Payal,
I am 24 years old girl. I am working for 10:00 PM to 6 :00 AM night shift staying in Hostel.
Initially I was around 55 kgs but because of this night shift my weight increased to 80 kgs.
Please help me to reduce my weight healthy and naturally. Also kindly suggest if I stop this diet plan, will I again put my weight?
Thank you in advance for guiding.
Hi Deepthi,
Thanks for reading at Dietburrp. No its not that you will gain weight once you stop , but only if you go completly out of the way and eat calorie laden food, will you gain it back . as you must have read in the article, exercising is the key. Please try to follow the above mentioned plan for some time and see if it helps you. then you can contact us again and we would plan a personalized diet chart for you .
Hi Payal ! I am Harry From Chandigarh. I am 27 years old with height 5’8 and weight 72 kg . I work at night shift .My timings are 9:30 pm to 5:30 am. I have been working at night for 3 years now and i have gained weight and body is deforming day by day.I think Basic reasons for this situation is my Unhealthy eating habits , Smoking , Drinking and a messed up schedule. I am trying to quit drinking. Please suggest me a diet which will help me to reduce tummy fat and which should be suitable for me to follow according my timing. I am North Indian So please suggest a weight loss diet for me. I will be really thankful to you.
Hi Harry,
sure we can help. plz check this link – https://www.dietburrp.com/diet-services/
Hi Payal,
Thanks for above dietburrp,
My shift timings are 2am to 11am,I take breakfast at 8:30 am, one apply and milk at 12 pm then I go to sleep, then I woke up at 6 pm do some exercise after cool down I prefer dinner at 9 pm then I again go to sleep.
Can you please suggest diet plan for me, diet timings and what should I eat.
Thanks in advance
Giri
Hi Giri,
Thank you for reading at Dietburrp. sure we can help you. plz see this page – https://www.dietburrp.com/diet-services/
Hi payal
I earlier was working in rotational shift 5 months back 1 month 9 pm to 6 am next month 12 pm to 9 pm. Then from 5 months I was in day shift 12pm to 9 pm. In this between suddenly put on little weight nd tummy fat is more. I am 22 yrs 5.6 height with 60 kg. Now since one week I am in night shift again 6 pm to 3am for other 2 months …. Kindly help out reduce my tummy fat …. Thank u in advance
Hi Swathi,
i know its hard to maintain weight while on a rotational shift, but you can try following the tips mentioned above .
Hi Payal,
Thanks for this diet plan, I’ve been waiting for one such diet plan. I’m 6’1″ and I weigh around 90 kgs n have a waist size of 36″, please suggest as to what Excercises can I do in addition to this diet plan as I work from 6.30 p.m. IST to 3.30 a.m. IST
Thanks,
Saurabh
Hi Saurabh ,
Thank you for reading at dietburrp. if you can join gym, nothing like it , if not , you can opt for simple walking, running, jogging, swimming, skating or stair climbing, if you like dance , you can also join zumba . basically any 45 mins work out is good .
Hi,
I am 24 year old girl….i work in 10 pm to 7 am shift its rotational aftr every 2 months….. bcz of rotational shift I gain more weight . especially belly fat and I also phase problem in monthly cycle.. my current weight is 50kg… I want to reduce my belly fat …
kindly suggest me diet plan. Which could help in reducing belly fat and also help in solving monthly cycle problem.
Hi Jo,
thank you for reading at Dietburrp. i understand how difficult it is to have a rotational job timing. specially night shifts. but there is only one way to solve your problem . plz find a suitable time according to your shift and do a 45 mins walking / running or jogging. this will help you remain fit despite of the stress. and eating healthy is a key. irrational job timings are the main reasons of spoilt eating habits and eating more friend and fast foods. just choose wisely and carry home made food in a tiffin box and plz don’t fall a prey to market foods which will instantly give you loads of calories and layers of fat.
Hi Payal,
it was great job from your end. i am working in night shift from past 10years, my work hours are 6.30PM IST to 4.30AM IST. please suggest a diet plan. i am 35yrs old, 85KGS weight,5.10 height.
thanks in advance.
Regards
Kiran
Hi Kiran ,
Thanks for reading at Dietburrp. to get a personalized diet plan based on your timings ans schedule, plz see this page – https://www.dietburrp.com/diet-services/
Hi Payal… Im working in night shift regularly from 6.30 pm to 3.30 am with Saturday and Sunday weekoff. Im getting stomach bloat ad gastric problems mainly after food. I have PCO and under treatment. I’m 5.4 feet and 64 kg weight and 213 cholestrol. When can I exercise and what diet should I follow. Please help. …
Hi Geetha,
Thanks for reading at dietburrp. you can exercise post lunch between 2 – 4.30 .. whenever it suits you .. exercising will help you in your bloating problem as weell . you can use the above mentioned diet chart too .. i am sure it would help
Hello Payal,
Typically my day starts at 9AM in the morning and ends at 2:30 AM in the morning. Can you please help me adjust this diet plan to suite my needs. I need to shed about 27 KGs.
Hi Sandip,
Thank you for contacting Dietburrp. You can try following the diet plan mentioned above in the article.
If you wish to get a personalized diet plan, based on your lifestyle, diet pattern, timings and food choices, plz see the page here – https://www.dietburrp.com/diet-services/
This is perfect for me. I was going to try the “gujarati” diet plan since I am a gujju, but this seems so perfect. I cant thank you enough for this.
I have been working night shifts since 8 years now and it has taken a huge toll on my health. Now I hope I can gain my health back with this.
Hi Payal!
I am 28 Yrs Old with 5′ 11 hieght , weight 75kg & waist size 34″.
I assume my BMI is ok. I really don’t feel overwieght neither i am targetting Weight Loss. However i want to reduce belly fat & increase my fitness levels.
I usually blame my belly fat on
1. Zero exercise in past 8 years
2. 9-10 beers every weekk#
3. Parantha’s & heay punjabi diet
4. Night shifts
5. Messed up Daily routine & no schedule
To counter i have started
1. Meditation
2. Cardio (30 min every day)
Not sure if this exercise is enough as i won’t b starting heavy exercises before following cardio regime for atleast 4-5 weeks.
However i am clueless about diet part most websites suggest american or european meals & they would be difficult to find in NCR.
I am looking for a balanced diet plan with no starving/fasting at all. Please suggest diet plan considering below mentioned points.
1. Easy to cook/prepare or should be easily available in Restaurants
2. Has to be North India
3. Should not be focused on weight loss but should be healthy & balanced.
Thanks in advance!
Rohit
Hi Rohit,
Thanks for reading at Dietburrp. I am working on a 1500 calorie north indian diet plan. will be posting it in coming weeks . plz subscribe to our rss feed to get a notification when it is up. 🙂
hi payal mam,
I weigh 72 kgs and am 5 feet.My problem is i have a fracture femur got operated. I still sme how managed to loae 7 kgs only thru diet and its not possible for me to excercise i can walk but it pain me vry badly.Dr adviced me to reduce more …I really want to lose 22 kgs more can u pls pls help me i beg of u m 25 year old …It vl be a great favour for me …god bless u
thank you,
Hi Pradnya,
Thank you for reading at dietburrp. Dont worry all will be well . you can try following the diet plan here – https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this shall help you in initiating weight loss. follow it for a month and then we shall se the result and i ll help you the way ahead ! All the best
I sleep around 12pm to 7pm…..is it advised to have chapati before sleepin….that is the time u hv mentioned for roti……rest of the time…fruits is fine….i would want to hv atlist 1chapati once a day…else makes me dizzy…..pls sugst best suited time
Hi Parul,
Thanks for reading at Dietburrp. Yes yes , please have proper meal with carbs, protein and other nutients atleast once a day , or it will affect your halth in bad way. just that after having your food, have a glass of warm water with lemon and then sleep .
So I can see the result in 1 week or 1 month?
You can start noticing the difference after 1 week, itself .. but i would suggest you to continue it for atleast a month
Hi Payal, Nice diet chart. I am working 1 month in night (8pm to 5 am) and 1 month in day (8am to 5Pm). Please let me know how to maintain my weight. Even I want to reduce at least 10 kg as I am 5 ft. in height and 56 Kg by weight. Even I have another concern that I have started getting double chin and want to reduce my stomach also. And final concern is I have busty figure, so please suggest me something that can reduce my breast size also.
Regards
Smita
Hi Smitha , Thank you ! you can try the aboive mentioned diet chart , this will help you in intiating weight loss. you can lose up to 4-5 kgs by t=following this chart. if you lose over all weight, you would lose the fat stores from concerned areas. 45 mins workout is also necessary for better results along with this diet chart.
Hi Payal,
Very useful chart.
Could you please update the diet chart to reduce tummy.
Hi Suma,
yes its on my list !!
Hi Payal,
I am ankita 24 year old my height is 5.1 and my weight is 57 kg
i am having night shift( 8pm to 5am )
i want’t to loose my weight atleast 10kg kindly suggest me the diet plan ……..
Hi Ankita ,
sure . please see this page – https://www.dietburrp.com/diet-services/