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
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Hi I’m working for 4-1 shift please help me with a low cost dite
use the plan in the article na ..
hello payal,
I work in the night shift, my height is 5 ft and weight is 71 kgs, I get up at 2.30 pm and sleep around 6am. I eat only 2 meals and one milk tea with sugar. first meal is around 4pm which is 2 rotis and one curry and next meal at 9.30 pm which is rice and curry and milk tea with sugar then I hardly eat anything in between. please advise what changes to be made to loose weight. I dont do any exercise and work from home. what i need to cut down to loose weight pls?
since when are you following this pattern ? has it helped you in losing weight ? this pattern is ideally not correct .
Hello Payal,
Thank you for responding. My weight has been increasing and if I dont eat rice then i feel hungry and start eating maggi or something later in the evening. my age is 42, and also if i eat less my bp drops and then i face low bp issue. please advise. do i need to completely stop eating rice and roti to loose weight. I have been following this since 6-7 years
no you can have rice . just add a lots of veggies along side rice or roti .
Hi payal
I am Susmita. Age is 24 years. Weight is 77kg. Height is 5.0″
I am doing night shift for 6 months. My shift starts 8pm to 7.30am.
Dinner timing between 2.00 am – 4am
Morning black coffee 4.00pm to 4.30 pm
Breakfast- poha,idly,dosa
Sleeping time 8am to 4.00 pm
Again tea and snacks
Mostly I skip my lunch
Evening snack-7.30pm – 8.00pm puffed rice/ poha, dryfruits/1 egg .
I started work at 8.30 for night shift.
And having problem of acidity.
What should I do for weight loss.
I want to reduce 10kg as 2ell as my lower belly fat
Please Email me your answer.
you need to change your time schedule. Acidity is a common problem in sight shift workers owing to deprived sleep and haywore timings.
15 Days (Day shift)
Wake-up
8am
Breakfast – 8:30am
Lunch – 3-4pm
Dinner – 8:30-9pm
15 Days (Night shift)
Wakeup – 11-11:30
Breakfast – 12:30-1
Lunch – 4:30-5
Dinner – 3-3:30am
Can u help me with this timing
Breakfast – 8:30am ✔
Lunch – 3-4pm change to 1-2 pm
Dinner – 8:30-9pm change to 7 – 8 pm
15 Days (Night shift)
Wakeup – 11-11:30
Breakfast – 12:30-1 take your lunch here …
Lunch – 4:30-5 take a snack here
dinner before starting your shift
Dinner – 3-3:30am have light snack here
HI DR,
My name is Vencilla i am 49 years old i work for night shift passed 10 years I am thyroid patient was operated last year for belly hernia they found small stones in gallbladder i am having my thyroid medication but confused how can i manage my weight i go for walking for 30 mins i do some stretching at home still my weight is same i have lemon water after my shift and sleep i wake up in 5 hours have my thyroid medication after sometime i take some breakfast and do my house work once done i do some yoga and go out for walking come in half an hour take shower have coffe with biscuits and start my shift i am working from home please DR suggest me what diet or how can i reduce my weight
increase workout from 30 mins to 1 hour … you havent mentioned food tyoe and qantity hence cant give suggestions there.
Hi payal am swathiriya.i m working in night shift for 8.30 hrs and i was trying to follow a diet but i cant.and day by day my weight is getting increase now i m 23yrs old and 92kgs 5.6 feet and i m getting lot of health issues .please suggest me a good diet and how many hrs i want to sleep .all i want is want to lose this heavy weight which insulting me in all places.please as a well wisher please suggest me a good diet chart to follow .
Hi Swathi,
You can use the diet plan in the article , or we can plan a personalized diet for you based on your timings. check this page – https://www.dietburrp.com/diet-services/
I’m in night shift. Eating pattern is straight opposite. Wake up time is around 5 pm and sleeping time is around 8am. And its not possible to wake up in middle between 8am to 5pm. So probably my breakfast time is around 5:30pm , lunch 11pm and dinner at 7am. So when can I have the main meal. Bf or lunch or dinner?
Since both my Breakfast and dinner is after sunset so it’s not good to eat then per many. This rule is for all or we have a exception Because we are awake at nights? Or still v have to follow that rule. My breakfast is after sunrise but that is before my sleep? So can I have my main meal then?
Confused
Hi Senthil , the dont eat after sunset rule does not apply to night shift workers. you ave to eat according to your time
Hi Payal.
I currently workout at gym for an hour 3 days a week after I wake up
I have a rotational shift pattern that changes once in a month
Timings are 5:30-2:30 am, 7:00-4:00 am and 10:00 – 7:00 am
Age : 27 Weight: 74 Height: 5’7
I want to get rid of belly fat, I would like to know at what time I should exercise and what should be my diet timings. Please help.
I want to reduce 2-4 kgs of weight and get rid of my belly fat
Hi Dinesh ,
Sorry i do not have any article / diet plan for a rotational shift. i will have to pln a personalized diet for you. you can check this page – https://www.dietburrp.com/diet-services/
I have rotattional shifts. 8AM to 5 PM and 5 PM to 2 PM. It changes every 2 weeks. What should be the diet?
Age 35
Weight 75 Kgs
Height 5.4 inches
I am aware that I am overweight and need advise how can I work on this. Will cycling for 1 hour help with the diet?
Hi Saurabh,
yes any kind of workout is essential specially of your timings are not regular for any reason .
while on night shift , you can follow the diet plan as mentioned above . but mae sure you workout well.
Hi.i am 5.1 female with 73.25 kg.i want to reduce 15 kg.Could you advise me a diet.i am working woman who has 9 hours of duty.
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.
Hi payal
I am Naushad. Age is 39 years. Weight is 75kg. Height is 5.2″
I am doing night shift for 10years. My shift starts 9pm to 4.30am.
Dinner at 23.00
Morning tea and toast or chapati 5.15 to 5.30 am
Sleeping time 6am to 11.00, 12.00,13.00 pm
Again tea and snacks
At 2.30 to 3.00 pm Proper lunch (2chapati,raice,dal,vegatable etc)
Again sleeping time 15.30 to 19.00 evening.
Regular Tea and biscuits at 19.30
I leave home at 20.00 for night shift.
My BMI weight should be 63 kg Max.
And having problem of acidity.
What should I do for weight loss.
Please Email me your answer.
Hi Naushad ,
your routine needs improvements and changes … sleep time shoud be from 6 am to 1 am , then wake up have bath and have your lunch by 2 pm . Dont sleep again , you c an go to gym or workout in the evening . and have your dinner at 8 pm before leaving for office … carry fruits and salad in a box to have around 11 o clock … you need to include more fluids and fruits in your diet for the acidity to settle. the above mentioned diet plan can be used for reference.
Hi
I am 5 ft 6 inch having a goal of loosing 14kgs which is my suppose to be my ideal weight. My shift timing is from 6.30pm to 3.30am..i leave for work at 5pm as it takes one hour at 6pm I have a bowl of fruit or green tea if I don’t feel energetic I have 3 shots of black coffee but mostly green tea before I start my work and then I get done at 3.30am and reach home by max 4.30 4.45. I wake up at 11.30 12 in the morning I would like to know at what time I should exercise and what should be my diet timings.
Hi Vidhita ,
you shouldl exercies just before leaving for office . thta will keep you active and alert during your working hours .
i work in night shift, but the above plan states only 5 and half hours sleep which is not good for health. please suggest
Hi Lavanya ,
what are your shift timings ?
Hi,
I am Vikas Shimpi working in night shift since last 6 years, but from last 3 years I am not able to go for workout in gym as I am travelling 4 hr. 30 min on daily basis, my height is 5 feet 7 Inch, age 29 years & weigh over 80 kg, my sleep time is 9 AM to 4 PM, I am eating twice a day 1 in the morning around 7 am & 1 in the night around 10-11 PM, also eats some outside fast food like vada pav or samosa in evening at 6 PM, I wont take my launch, will you please help me with any fruit or veg diet, as I wont to loose my weight.
Hi Vikas , you really really ned to workout … an only fruit and vege diet will make you weak and you will nit be able to deliver at work.. so its best you follow a healthy balanced diet .. is there any possibility of including a 45 mins walk just before leaving or your shift or during breaks at shift ? if not , you can get a smart watch or a fitness band , and try to walk 10 ,000 steps every day .. so you can walk during short breaks at work in the night , you can climb the stairs up and down , even while waiting for the cab you can do a little walking here and there , even this much change will help you in starting to lose weight.
Hi
I am 37yrs old a housewife and my height is 5″3′ & weight is 95kgs. I want to reduce 35kgs in a year. Please suggest an Indian veg diet and some home exercises. Suffering from uterus tumour (size 5*3.8cms) and PCOD. Also operated with gall bladder stone 3yrs back.
Hi Sneha ,
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.
Hi Payal,
My height is 5’3, Weight is 56, Age-27
Last year my weight was 49 suddenly I gain .
I am working in night shift (IST) for the past 4 years . My shift timing is 4:30pm-1:30am.
I always though to be healthy and diet nutrition plan, but it was not possible to allocate times.I really want to lose my weight could you please suggest me to what to do with this irritating fat and suggest diet plan.
Hi Priya ,
are you doing any exercises / workout ? if you follow a 45 – 60 mins work out routine along with the diet plan mentioned above , you will definitely benefit from it .
My height is 5’4
Weight is 90
I work in night shifts 8 pm to 5 am IST. Please advise me some vegetarion diet plan to loose my belly fat.
Hi Ansh ,
The diet plan mentioned above will help . if you wish to get a personalized diet plan based on your timings and lifestyle s, check this – https://www.dietburrp.com/diet-services/
Hi,
I am Sreekanth working on nights and I am a diabatic. Pls help me with the diet plan, sleeping hours and exercise. My shift starts at 7pm to 4 am.
Hi Sreekanth ,
i ll have to plan a personalized diet for you as i do not have any ready pan for your requirement . please see this – https://www.dietburrp.com/diet-services/
Hi Payal ji,
I work from 9pm to 7 am
I sleep at 8am till 5 pm.
As per your diet plan I should eat at 11.30 am,1pm n then at 5pm. Which I cannot have as i sleep in day time. It’s difficult to have 8 meals a day as mentioned in your chart. So please suggest alternative.
Hi Minu ,
You can have a meal at 7am , just before sleeping then between 11.30 and 2 .30 , where you complete 7 hours of sleep , after which you can take a nap if needed till 5. But if you have slept for 7 – 8 hours , that is a good sleep and you can do with taht.
Hi Payal,
My name is Shruti. I work in night shift from 3:30 am to 1:30 PM (Australian) timings.
My height is 5.2 and weight is 65.
I really want to lose my weight could you please suggest any diet plan for me then i will be very thankful to you
Hi Shruti ,
You can use the diet plan mentioned above or you can get a customized plan made for you based on your timings , food habits and food choices and lifestyle . i am mailing you the details as wel . please check .
Hi Payal,
I am Anjali. My height is 5ft 3inch and I weigh around 65 kgs. I work in an Advertising agency so our timings are always hectic. It starts from 10.30 and average timing is around 10 pm and sometimes we are in office until wee hours. Can you suggest a diet plan for a hectic schedule?
hey … sure , actually i dont have anything ready for your requirement , but we can ofcourse plan a personalized diet for you based on your timings , requirements and availability . i am mailing you the details . you can check that and this link as well – https://www.dietburrp.com/diet-services/
Thank you for replying mam.Can you please tell me what should be my ideal weight and suggest me a diet plan according to that??My age is 27.
Your ideal weight is height in cms – 100 . (this is the highest limit of your normal weight range . )
Hi mam
My name is Aditya. I work in night shift from 7pm to 4am. My height is 5.5 and weight is around 110kgs. I really want to lose weight. I have 2 questions.
1) Which time is better to jog, after shift or before shift?
2)I want to know my ideal weight?My age is 27?
Can you please suggest me a diet plan. I desperately want to lose weight and get back in shape.
Hi Aditya ,
You should jog before your shift , jogging will raise your BMR and then keep you awake and boosted in your working hours . if you jog after your shift , ad then sleep, you will face problesm in falling asleep as yyour BMR will be raised at that hour .
Hi mam my name is john. I’m working at night shift from 7pm to 5 am
I want to gain weight but I want to reduce my belly fat.
Can you please suggest me a diet plan.
waiting for your answer
check this – https://www.dietburrp.com/weight-gain-diet-plan-for-indian-night-shift-workers/
Hi ma’am
I am working and studying as well my shift timming are 8:30 pm to 5:00 am I leave for work at 6 pm and come back by 6 am…. And then I have my M.A. classes at 1pm till 3 pm…. Please suggest me something to reduce my belly fat… Plz
Hi Alex ,
You are a very hard workimg guy . to lose belly fat you need to do core strengthing exercises , diet alone cannot help you lose belly fat . check this – https://www.dietburrp.com/tips-to-lose-belly-fat/ and https://www.dietburrp.com/how-to-lose-tummy-fat/
Hi Paula….am doing 6 to 3 am shift …please suggest me gym timing as when to go …right now am going around 4.30 in evening and also need some good diet plan for muscle building as am regular to the gym…i wake up around 12 clock ..so need proper diet plan
Hi Aniket ,
your gym timings are right . dont change them . diet plan – check this .. you can use the menu and change the timings to suit your requirement.
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi Payal,
My shift starts at 4pm and ends at 1 am.. I sleep by 3 am and wake up by 11 am.. what diet plan should I follow as I’m gaining my weight..
you can refer the diet plan mentioned above , or sign up for our personalized diet service and we will help you with an elaborate plan
Hi payal, i am working in an night shift for the past 1 year and 4 months. i always though to be healthy and diet nutrition plan, but it was not possible to allocate time and how to manage things properly. i am confused and don’t have proper sleep and food for the past one year and still now. My shift timing is 7pm-5 or 6am. Could, you please suggest me the best solution. Also, i am very interest to do exercises, but no yet done.!
Hi Abrar ,
sure , we would love to plan a detailed lifestyle chart for you . please see this – https://www.dietburrp.com/diet-services/
Hi Payal,
It’s really nice to see such article on diet for the people who are working in shifts and want to maintain their health. I just wanted to know that is this routine can be followed on regular basis also if I am not gaining weight. I don’t want to loose weight I am good with what I have.
Hi Pronoy , check this –
https://www.dietburrp.com/diet-tips-for-night-shift-workers/
Hi Payal,
I am from Pakistan. Really nice to read your articles.
I am working as IT support in night shift 6pm till 4am for past 2 years.
age: 34 – height: 5’7″ weight: 80Kg.
I am going to try your diet plan. I have 2 questions:
1) which time is best to have some exercise? After the shift I feel very tired. But before shift Gyms are not opened here till 6pm.
2) Should I have exercise before the meal or after?
best regards,
W
Hi Waqas,
1] Gym time you can do after you wake up in the afternoon . may be 4 pm to 5 pm ..
2] before or after does not matter … basically there should be 1 hour gap between meal and workout , before or after ..s so plan accordingly .
Hi payal
Could you please let me know if eating fruits at night is okay if working in night shift.
yes its fine.
Hi
I am kirti.I am working in night shift 7PM to 4AM for past 2 yrs.My height is 5 feet and my weight is 78kgs.I am not able to reduce my weight even after trying different ways like gym,erobics.I want to reduce weigth as i am planning to get married next year summer.Please suggest me a way to reduce my weight.
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.
Hi payal, I Am Amol 29 yrs old, my height 5.10 and weight around 110kg. since last 7 month I m working in night shift regularly from 10.30 pm to 7.30 am, i used sleep by 9.00, 9.30, or 10.00 am to till something 1.30pm, 3.30pm, 7.30pm. or even till 9.00 pm. no proper schedule. Im getting stomach bloat ad gastric problems mainly after food. gaining my tremendously fast. and body is deforming day by day.I have bad habits like Unhealthy eating , Smoking , Drinking and a messed up schedule. I am trying to quit drinking, smoking but can’t do bcoz of lifestyle. 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 Maharashtrian, So please suggest me something according to that for weight loss diet for me. I will be really thankful to you.
Hi Amol , the above mentioned diet plan will help you lose weight . you need to regularize a routine .and start working out .
Hi my height is 5.5’ inches and weight is 90 kgs. I sleep at 9 in the morning, please suggest what should i eat before sleeping that is healthy and filling as the metabolism is slow when we are asleep.
you can have proper breakfast , like chilla, poha , upama , oats , daliya or even 2 roti .
Hi, Payal.
My name is Karma, my height is 5.7 and weight is around 60. My shift timings are between 9pm to7am. Could you please give me diet plan. By the way I am vegetarian.
you can use the diet plan mentioned above
Hi payal . I’m a night shift worker .. my shift typically starts from 8 to 5 am IST. I come home by 6. Hardly have a scope of joining gym .. I’m 5ft tall weight 105kg ..facing problems with knee pain. My age is 34yrs.. plz help have got tired of being obese now.
why no scope of gym ? there must be some time slot when you are free for it
Hello my height 5.2
My weight 72
Last year my weight 55
But suddenly increase
I think because of alcohol
Suggest me to what to do
With this irritateting fat
workout and stick with a healthy diet plan and routine. thats the only way out
Hi Payal, My height is 5’6″ and weight is 72 kg. I shift starts is 10pm to 6 am. I have more fat on waistline as compare to tummy. Is it possible to reduce 5-6 kg weight in 2 months.if yes, please suggest the diet plan. I am vegetarian and don’t eat onion and garlic.
Thanks in advance.
you can use the diet plan mentioned above . or get a personalized diet . check this – https://www.dietburrp.com/diet-services/
Hi Payal,
I’m 5″ and I weigh 57 , I was 54 before staring my evening shift 5:30-2-30. Please help me with a proper diet plan and workout plan to cut some weight.
Hi Supriya ,
The above mentioned diet plan will definitely suit you .
Hi , payal
Recently i got a which is night shift. Basically i am little obese so i want to loose weight..
My weight is 91 and height is 5.9.. Can you give me exact dite paln and couple of exercises to reduce my weight fast.
Can i change the timings as per my shift timings….
Yes you can change the timings in this chart according to yours. You can also Subscribe for our diet services , where we can plan a diet chart toi suit your exact requirement , timings and food convenience and likings.
i work mostly night shift starting 1045 pm to 7 am, i do not eat any junk food, to too much sugar instead i use shakkar and i am pure vegetarian, but still my belly is getting bigger so if you can help me with a simple diet plan to loose belly fat than i will be very thankful to you.
shakkar as in ? sugar right ? please mention your height , weight and age