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:
| 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 | |
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.
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.
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This post was Last Updated on June 17, 2016
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View Comments
Hi, m Navjot, my working hrs are 1 am to 9 am. In between half hr break. I usually sleep around 3 pm and wake up at 10 pm. M 5.4 and weight 74 kg. Please suggest me exact time when i should eat. Thanks
Hi Navjot,
You can sign up for our consultation program to get the detailed help... because just the food time is not a matter ... we need to consider a lot of things ..
Hi Payal,
I am working in night shift.. and want to lose weight..
Hi Shireen ,
You can either follow the sample plan mentioned above in the article , or you can subscribe to our consultation , where i can design a diet chart to suit your requirements , timings , food likes and dislikes as well as medical issues if any. check the details here : https://www.dietburrp.com/online-indian-weight-loss-services/
Hi Payal,
Just started working night shift(3rd month now) and diagnosed with PCOD which increased my weight (taking medication)
Age:22
Height:5.2''
My shift timings are from 6.30pm till 3.30am from next week of November it starts from 7.30pm till 4.30am.
Dinner: 9.00pm till 10.00pm (2chapati with dhal or 2 Dosa with dal)
1.00am: 1 small cup of coffee
4.30-5.00: Small snack (biscuit/water/fruit)
Sleep: 5.30am till 12.00pm
Lunch(2.00pm to 3.00pm): Little Rice with dhal and veggies
Evenings before work i usually dont eat anything just some tea
Having problems with acidity, weight,
I dont eat junk food/out side food.
Could you please kindly advice the above diet chart to my shift timings and to regulate my health accordingly to my mail. It would be very helpful.
Thank you.
Hi Divya , you need a personalized diet plan . Pleasecheck - https://www.dietburrp.com/diet-services/
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