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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I go to the gym at 6 Am, then by 9 I’m back from the gym, I eat a vegetable sandwich with 2 slices of bread ,then go to sleep at 10 AM. Get up by 5 then have office at 7:30. Please suggest me some diet accordingly 🙁
do you really spend 3 hpours at gym ? you are not having lunch as well .. is there a possibility of oming back earlier from gym ? like 6.00 am to 7.30 you can workout , and then have breakfast and sleep at 8.00.. wak up at 3- 3.30 and have lunch … a light nap if needed after that ..
Hi Payal,
I saw your diet list and I found very good and managable. can you please suggest me if i can take this morning Fulka(without ghee), Chicken, Daal etc at 09:00 AM,instead of 11:30 AM. i sleep at 09;30 am and awake at 05:00 PM. it very hard to awake in between.
Please suggest!!
yes please change the time according to your schedule . keep the food pattern same.
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