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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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.