Some of us like to be awake late into the night. At other times, you may be lie awake watching TV, chatting, reading a book or just finishing extra work from office or school. Many people work the night shift and their lifestyles are adjusted accordingly. These top diet tips for night shift workers will save them from many health issues that they might be prone to.
A lot of people are fascinated with the idea of sleeping all day long and being awake at night. But this may actually stress out your system, especially if you have a two-day weekend. For 5 days you tell your body that night is the time for work, don’t get sleepy and then suddenly on the weekend you want to sleep in the night. Your body will not be able to understand this and it may lead to several health problems such as:-
| Insomnia and sleep disorders |
| Mouth and stomach ulcers |
| Increased stress leading to heart ailments |
| Increase in accident rates |
| Increase in mental stress, fatigue and tiredness |
Some people succumb to cigarette smoking and alcoholism to cope up with the increasing stress and to remain awake through the night. They compromise health and a lot of other things to adjust to this routine. Stress may lead to weight gain and early ageing signs on the face if you are not able to handle it well. Night shift may affect a person’s health, lifestyle and social relations as well.
I believe if you take certain measure towards health, all the other factors are in your control and you can manage them well. These tips for night shift workers will prove to be useful in improving your overall health and correcting lifestyle.
Diet tips for night shift workers
1] Dinner – Normally a person would end his day by eating dinner. But for those on night shift, the cycle starts with dinner.
– If your shift start from 7 pm onwards or later, you should not have dinner late to compensate. Instead have your dinner and then leave for work.
– If your shift starts at 4.00 – 5.00 pm , then have your dinner at around 7.30 / 8 .00 pm. Don’t wait to get home and then eat.
The most important tip for night shift workers is that your dinner timings are crucial. Many people avoid dinner before the shift to stop from feeling sleepy or heavy during work hours.
Eat – lighter dinner items like brown rice with veggies and dal , idlies with chutney / dosa / utappam / only phulka instead of oily chapatis / puris, with salads and veggies / vegetable daliya / vegetable khichadi. Veggies are very important to avoid acidity.
Avoid – Fatty food , fried foods like samosa , kachori, puris, potatoes and excessive sweets and desserts. Avoid starchy foods. These will leave you heavy and bloated and sleepy, and a few hours later they would provoke more acid formation leading to acidity.
2. Hydration – Many people take up to drinking countless cups of tea and coffee to remain awake and active through the night. But this is another habit that is detrimental to your health. Hydration is very important, keep sipping some liquids every 30 -45 minutes and you will never feel sleepy.
Drink – Nimbu paani / lemonade , coconut water , green tea and herbal teas , vegetable soups , apple juice , carrot juice , beetroot juice and buttermilk. Flavoured milk is also a good option.
Avoid – Tea and coffee in excess. 1/2 cup once or twice is fine, but not more than that. Especially if you have not had a proper meal that day. It may lead to acidity, insomnia, and restlessness. Avoid excessive aerated beverages and cold drinks.
3] Snacking at night – When hungry at night, keep some roasted nuts like almonds , soyabean , pumpkin seeds , flax seeds and peanuts handy. These are healthy snacks and will not lead to weight gain and will prevent you from overeating. Roasted channa is another healthy option. You can also keep some murmura / kadlepuri / puffed rice handy and have a bit when hungry.
If you are very hungry , choose poha and upma from the canteen over pizzas, burgers or wada pav.
4] Antioxidants – Antioxidants play a very important role in the life of those people who work in night shifts. Include foods with vibrant colour like red (tomatoes , carrot, strawberry, red cabbage, etc ) green (green leafy veggies) yellow and orange (lemons , orange, pumpkin, carrot) and berries and citrus fruits. Antioxidants have various health benefits specially for the night shift workers.
What to do on reaching home from night shift?
– If you reach home at midnight or a little later like 2.00 am, don’t immediately go to bed. After reaching home drink lukewarm water and lemon or a glass of warm milk , change up and then hit the bed.
– If you reach home in early morning hours like 5.00 am or later, have a bath, wear light clothes have a small meal poha / upma / corn flakes or wheat flakes with a glass of milk and then hit the bed.
What to do when you wake up ?
– After you have slept for 6-7 hours , wake up and have a round of exercise. You can choose walking / jogging / or even a gym workout or activity like swimming / skating / table tennis / lawn tennis or other if you don’t have that kind of time or options, then simply do yoga and some stretching and warm up exercise at home.
Here is a diet plan for weight loss for Indian night shift workers !
Hope these diet tips for night shift workers will be of benefit to you.
Image : Copyright (c) 123RF Stock Photos
Hi Payal,
my shift begins at 7 pm and ends at 4 am. I reach by 4:40 and I sleep at 5:15-5:30 and wake up at 10:30, have breakfast at 11:30 after work out. Again I sleep back at 1 for 2 hours(finding it hard to get a good sleep at this time). My lunch at 4 pm includes Chappatis and curries. Dinner at 10 pm includes rice and dal. Pls tell me the schedule I am following is good enough or should I make any changes? Thanks in advance
every thing else looks ok , but wake up at 11.30 . have breakfast . go to gym in the evening at 4 pm or so .
Hi Payal my shift starts from 10 pm to 7 am i am confuse how to start the dieting i want to loose wait … please suggest me something i am a vegeterian ..
https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/ this is a perfect chart for you with the right timings
Hi Payal my shift starts from 10 pm to 7 pm i am confuse how to start the dieting i want to loose wait … please suggest me something i am a vegeterian ..
check this – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
Hi, I am Abdul aged 30 yrs working in the 5:30 to 2AM shift, will reach home at 2:30 and have milk n sleep.
Prior to this I met with an accident one and half year before due to which my spinal cord D11 bone got burst fracture and surgery has done they have implanted 2 Rods… (after my accident took 1.5 yrs of gap and rest then again recently joined for New assignment)
Kindly suggest it’s advisable to work in This shift timings as many ppl r telling it’s not good for my health.
Please help me..
It will indeed cause more stress on your body , if you have a choice , its better to have other option
Hello Mam, my shift timing is 7 at eveing and my dinner timing is 10:00 at night. And tea timing is 1:00 & late night 3:00. And more important thing is that my stomach is coming out side I’m just 22 yrs old but it looks like 32 yrs old. I am so worried mam please help me out and please give me some diet as per your think.
Thanks.
do you exercise ? exercises will set it right. follow the tips mentioned above
Hello Mam.
I already suffer from PCOD.
Now I am working in 2nd shift which is starts from afternoon 3:10 to night 11:40.
within a week i gain 1 kg……
On 1st day i follow my regular diet but i feel very weak on that day so from next day. in evening snack time i eat bhel then i eat 2 chapatis in night on 9 O’clock .
Even I am going to gym daily in d morning. Still i gaining weight.
please suggest me diet plan with the help of that i can lose my weight.
My shift stats at 10.30 pm and ends at 7.30 in the morning. Am putting weight. Pla tell me when i should have my dimner and plz provide me a diet plan. Am 26 year old lady.
you should have your dinner at 9.00 pm . you can use the above mentioned diet plan
hi, my shift timing is 5:30 pm to 2:30 am. ill have my dinner by 9:15 pm.i reach home by 3:30 and hit bed by 4:30… ill have my break fast around 9 am and soon after i sleep again. ill wake up by 2:30 pm and have lunch.is it fine to have breakfast n sleep immediately
ya its ok , but you also need worout . do you workout ? workout is necessary in managing the stress of night shift . please do .
Hello,
I work for night shifts from 09 PM to 06 Am, i feel hungry only when i am infront of computer, but not in weekends. And start eating after all my hungry is killed. This is happening to my from past 02 years. Any suggestion on this ?
see this – https://www.dietburrp.com/how-to-stop-food-cravings/
Balasana is the best yoga poses for night shift employees who want the cure for back pain.
Hi Mam ..
I am Narendhar. My shift is started 6:30pm …and dinner time is 10:30 pm …log out time is 3:30 am. ..after I reach home at 4:00 am. ..and I take little breakfast at 4:30 am to 5:00 am …and hit the bed …and woke up 1;30 pm. ..and 15 to 30 min work outs ..
so these plan is correct or not …
its ok
I work from 6.30 PM – 3.30 AM. Its weird in our office to eat at 8 PM and its also difficult for me avoid the night without hungry.
Here is my diet, 5 PM some snack or tiffin – 11PM – dinner, reach home by 3.45 and hit to bed before 4AM and I woke up at 10 AM, have breakfast little heavy by 11AM
Lunch(avg) – 1-2PM. Hit to swim @ 3.30PM or 4 PM to gym.
I don’t know if it is right diet or not but I just can’t follow the above diet.
if your health is fine with the above mentioned timings then you can continue the same pattern. its all about how your body can adapt to the timings .
Hi,
My name is Shimnaz and my shift timing is 5pm -2 am i get up at 8.45 and drink honey lemon water then by9.30 go to gym after gym I drink green tea and have some snacks at 1.30- 2.00 I have my lunch then at 5.00 I reach office go to break have green tea and have some thing then at 9.30 I have my dinner and by2.00am leave for my home and after reaching freshen up and then go to bed and this continues evety day. I am 83kgs and need to reduce weight to 75kgs and do gyming of lean body training please suggest me a suitable and effective diet plan..
https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
Hi i am 24 years old 75 kg working in night shift timings 7pm to 4pm. Dinner timings 8: 30 pm to 9pm snacks break @ 11pm it’s 15 minutes of break again tea break will be @ 1 pm and my log out timings @4am. I will come back to home @ 4:30am will have sleep wake up at 4 pm will go for gym this is my timings. Here I want what is perfect diet.
shif tthe above plans timing according tp your .. to get a personalized diet see this – https://www.dietburrp.com/diet-services/
hello,
I am working from 9pm to 7am all day a week.I am in usa can you plz suggest me the deit plan with the items available here. my age is 24years. I am veg….
https://www.dietburrp.com/diet-services/ check this
Hi Payal,
I am working in an evening shift from 5:30 pm to 2:30 am. I will reach home by 3:30 – 4 am and start feeling hungry. What type of food item needs to be consumed in these timings?
you can have a fruit with cereal and milk
Hie, am 19yrs and my shift time is 4pm to 12am. Can you please suggest a vegetarian diet for me because from my previous job I left it because of health issues due to poor diet and lack of enough sleep. Thank you.
WE will have to make a personalized chart for you . plz ccheck this – https://www.dietburrp.com/diet-services/
I had an heart attack 2 weeks back n got angioplasty done too now I have diabetes too. I will b joining back to work which is a night shift n can’t help it so can u pls suggest me a best diet plan n routine to keep my self healthy.
https://www.dietburrp.com/diet-services/ you will need a personalized diet plan
My office timeing is..7.30 to..4.30…n i have .y finner at….12.00…n tea time will be at…9.30.pm…3.30..am..tell me he perfect diet..
you can adjust the timings of above given chart according to yours
i am working night shift 10.30pm to 7.30 am , please instuct me about food for better health and better sleep . food list please time basis ,
and i want to know better sleep is contiuous sleep 7 hours or sleep split 3 hore +2 hors+2 hours , whether better
plz reply in tamil
the above mentioned chart will uit you best .. just adjust the timings to 2 hours delay
I work for US shift and reach home at 5.30AM and by 6am I’m going to gym is it suggested to be best time for me to work out early morning without sleep and also suggest the diet plan.
Hi amar ,
no , you should go to gym after completing ypour 5 – 6 hours sleep , late in the evening
i am 25 years ..and i wske up 2 AM SO tell me best diet plan ..because in our home breakfast ready will br on 9 am
you can eat some instant ready to eat foods like brown bread with a healthy spread or have milk and cornflakes. or make oats upma .
Hi,
I’m working in night shift for about 13 hrs(8.00pm to 9.00am) & I will be reach home by 10.30am.pls suggest me healthy diet chart
sure . check this – https://www.dietburrp.com/diet-services/
Hi, my name is Mahesh.
I have shift timing from 7.30 pm to 4.30 am. I reach home till 5.30. Then i eat dosa or poha & some bananas as well. Then i go to gym at 6.30, work out till 9 & come back home. Then i have some gym diet like milk, eggs. Then I go to sleep at 11 am & wake up at 5.30 pm. Then i take bath eat food & go to work.
Is my gym time & sleep time right? I can’t sleep properly? I always feel acidity. Please suggest me something to avoid acidity.
Hi Mahesh ,
the acidity is because of no rest . after coming back from work , you hould have food and sleep. and after you wake up, you can go to gym , this will really help
Hi Payal
I came across your blog today whilst looking for information on Water Therapy for night shift workers. Could you please suggest the best way to use this therapy for night shift workers.
I am 50 yrs and I start work from 8pm to 8am. Please help Im so desperate to try water therapy as I feel it will help lowe my blood pressure and manage my type 2 diabetes. I Live in U.K
Mas
will check on it and get back
Hi , I’m 26 Yr working in Night shift from 7:15PM to 5:00 AM, Please help me out and suggest
effective and healthy diet chart
for me.
https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/ for weight loss and https://www.dietburrp.com/weight-gain-diet-plan-for-indian-night-shift-workers/ for weight gain
Hi,
My shift time is 7.00 pm to 4.00 am, i will reach at home 6.00 am, everyday i’m sleeping 4 hours only(6.30 am to 10.30 am, after that i didn’t get sleep. please advise me.
atleast 6 hours of sleep is necessary or ypu will detoriate your health . you can sleep in 2 parts . wake up at 10.30 have your meal and then sleep again . if you are sleeping on empty stomach at 6 am , thhat may be a reason you dont get more sleep . start having a meal at 6.00 am after returning and then go to sleep .
Hi I am working with US based project and I have fixed night shift 10pm to 6am IST.At around 4am I take snacks in office. I normally take sleep from 7am to 2pm and then take bath and lunch. After that I used to go Gym in evening 6pm to 7pm. Diet plan for evening and night is referred from article. But suggest me what to eat in Lunch as I am vegetarian.
You can have brown rice pulav with salads and dal / kadhi . or you can have broken wheat daliya with veggies and kadhi / curd . or 2 chapati with veggies , salad and dal / kadhi .
Hi,
I work in 7pm to 4am shift.
I stay in hostel.
I reach hstl by 5 am,
Should i wake up at 7 for breakfast and sleep and again wakeup at 12 for lunch ?
Im unable to wake up for lunch or breakfast. Bcz of this im feeling very hunfry in the evening amd im skipping brkfst and lunch.
Please suggest what to do.
you need to eat a meal after you reach hostel and before you sleep . if you sleep on empty stomach , you will not be able to sleep properly and also health will get affected .. slep from 6 or 7 am to 2 pm and have lunch after you wake up .
Hi am Revathy. My shift timing is 7pm-4am, after reaching home i eat dhosa and go for walking.After walking i go to bed and sleep till 2.30pm. Again will eat and get ready for office. Is this correct or not..?
it is correct
Hi,
I have tyroid problem n work in nightshift my work time is 4:30 PM to 2:30 AM. My age us 23 but my weight is 70KG . I sleep for 7 hours but still I feel tired n putting on weight very badly not able to concentrate on diet plans. Can u suggest me any plan to reduce my weight.
sure , plese see this – https://www.dietburrp.com/diet-services/
Hi Payal,
I’m Ashwinkumar 25yrs old weight 75kg height 6.0ft. I work from 8pm to 5am and i go to bed around 7am n wake up 4pm evening , i started loosing my hairs , hairfall is increasing day by day.
can u please tel me the routine diet I should follow
sleep timings are correct .. you need topo assure a lot of protein intake in ypour food . eat sprouts , eggs , milk , curds , paneer .. have besan . drink biotin smoothies …
apply oion juice to hair , 3 times a week to stop hair fall .
i ma 23 years old. my shift timmings are 04:30pm to 3:45 am. i go to sleep and wake up at 7:30 am go for brisk walk for one hour, come back ahve my breakfast and again go to sleep till 12:30pm. is this right way to have sleep in breaks.
Hi Manish ,
f you feel fresh after waking up at 12. 30 , then definitely its ok … if the body is stressed , you will not wake up fresh , Only in that case we need to alter the sleep timings ..
hi priyanka im working for night shifts my shift time is 7 to 4 i am under weight i want to increase my weight as per my BMI
my height is 157 cm
and weight is 44 kg how can i gain weight need help
Hi Sayed ,
i dont have any thing ready for you to refer , but you can check our weight gain diet plan , and try to include those food items whenever you have your meals …
https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hi Payal, myself Priyanka, I joined a Bpo job, my shift is from 6:30-3:30am, I reach home at 5am, my height is 5 feet,my weight is 56 kg I hv too much of fats deposited around my tummy, upper part and hips n thighs. Pls help to reduce my weight n fats from my body. When should I go to gym, in afternoon it is closed. From evng I hv duty. What diet to follow with timings. I want to reduce 5-6 kgs. Pls help
Hi Priyanka , you shoul go to gym at 4 – 4.30 pm … this will help you in remaining em=nergetic for your shift too .
Hi Payal,
My Shift is From 05:00PM-03:00AM. I leave the house at 03:30PM and get back at 03:45. What would be the right diet schedule for me which can help me to loose weight.
ill have to plan a schedule for you .. check this – https://www.dietburrp.com/diet-services/
Hi Payal,
My shift timings are from 6:30pm to 3:00 am. so please let me know the best diets i can have.
also mention the best food for skin as i am getting dark circles below my eyes also some remedies to avoid hair falls.
https://www.dietburrp.com/diet-services/ check this
Hi Payal,
My husband works in 6.30 pm to 3.30 am shift, he leaves home at 4.30 and reaches home by 5.00 am. His is 36 years, has both Diabetes and Thyroid.
Will you please suggest a diet plan for him?
Thank you
Hi Jaanvi ,
I m afraid i dont have any ready plan for his condition . but we can plan a personalized diet chart for him if you need . check out our diet services page
Hi Payal,
My name is Vidhu and i am working n night shifts (8pm-5am). I go to gym after my shift @6am and then i have my meal (milk and an apple) and then hit the bed.
Is this the right procedure or should i make any changes in it.
Please advise.
Regards.
this is right . Ya but if you can go to gym in the evening 6 pm , it will be better .
Hie
My husband works in graveyard shift that is 2am to 1pm he comes home by 3…
He skip his dinner as he sleep at 5pm to 1am
Im worried for his health… his eating habit are also not healthy ..
He loves non veg…. he is reached 95kg
Plz help…
Hi Priya ,
ya the shift timings are worst . he really needs to exercise. can he do that just after reaching home ? or if he is really sleepy , he needs to work out in between his work schedule , like in his breaks . it is very difficult to manage such lifestyle and will lead to health issues .
Hi Payal,
I’m working in a rotational shift. There are 3 shifts timing which change every week.
Shift Timings(INDIA):
a) 06:30 AM to 04:00 PM
b) 01:30 PM to 11:00 PM
c) 09:30 PM to 07:00 AM
Could you please suggest me how to maintain diet according to these shift timings which change every week for me.
you want me to give you diet plan
for each type of shift timing ? please see this – https://www.dietburrp.com/diet-services/
I am Pranavkumar jain, I am fat and currently working in night shift starting from 12.00 Am to 9.30-10:00 am…could you please suggest me few tips regarding food intake, as my BMI level is not that good. Kindly help me to plan my diet properly. I am bachelor living in hostel.
https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/ check this
Hi,
My working hours are 6:30 PM till 3:30 AM. I reach home at 5:00 AM. I wake up around 1:00 PM. At that time gyms and clubs are close. I want to gain weight as well.
Please refer suitable diet plan.
https://www.dietburrp.com/weight-gain-diet-plan-for-indian-night-shift-workers/ check this
Hi my name is Sabrina…my working schedule is 12:00 am till 8:00 am…I am 29 years old…Could you please suggest me a proper diet plan to lose weight effectively…it will be really helpful…
you can either refer to t he diet plan here – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/ or see this page to get a personalized diet plan – https://www.dietburrp.com/diet-services/
Hi my name is sanu , I am working in night from past 6 months timing 4pm to 3:30 am, my weight is around 70-75kg I want reduce my weight, can u please suggest , please provide the diet chat…
you can refer to this siet plan – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
I work 12 hour shifts in a hospital overnight and my sleep schedule is always changing between work nights and nights off. I can never get a routine down. Any advice.
rotational shifts are harmful for the body . the only advice i can give you is make sure you sleep for atleast 7 hours at a stretch
I go to night shift … can I grow up my. height and gain to weight or not … please suggest foods and schedule timing … my job 7 to 4
what is your age ?
Im working for Indian night shift timings 8’30 to 5’30am need diet chart please suggest me
check this – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
Hi,
This is Nakul. My shift timing is 9:00pm to 5:30 am. Could you please send me a diet chart and I am pure vegetarian but can eat eggs. My weight is around 65 kg and my height is 6ft. I would be very thankful to you.
Hi Nakul ,
I am sorry , but we have halted our diet services till april 2016. if you can wait for that long , please leave us a mail at care@dietburrp.com and we will get back to you as soon as we resume with our services.
Hi ,
I am working in usa shift 6pm to 3am IST so kindly provide me diet plan and when i reached home at 4am i took proper diet plan .milk and egg ,can you pls provide some extra diet plan
Hi ,
I am sorry , but we have halted our diet services till appril 2016. if you can wait for that long , please leave us a mail at care@dietburrp.com and we will get back to you as soon as we resume with our services.
Hello,
My husband working hours is 2 p.m -1 a.m .He is suffering of gastric and acidity problem.
Could you please make a diet chart for him so that he will not suffer from these problems
Hi Mini ,
sure , please subscribe to our diet services.
Dear Payal,
I myself yogesh shirodkar , working in us based company in night shift (10:00 pm to 6:30 am).today I was read your diet plan really appreciate about work ,eventhough there are lots of people those who are not interested to do gym instead of they want health life ,without diet plan and exercise we cant do any thing in life ,,,its my suggestion to everyone even I ask my colleagues did you joined gym or not coz gym is the place where we can achieved everything .
I was doing gym from last 15 years but I have good knowledge about diet and exercise .I want to write more but my only words to everyone eat healthy and regular gym …enjy fitness
i am working in night shifts form 2012. I wanna to increase my weight but i cant please help me how to build strong body. and send me the food items tips……Thank you so much
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – https://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Hi,
My name is vipin from Delhi, i started working in night shift from last five months , this disturbs my diet timing i am very confused when to eat and what to eat. Irregular diet make me inactive, dull and regular headache 🙁
My shift start from 7:30 pm to 5:00 am.
Please suggest me complete diet plane.
Thanks in advance 🙂
sure ,
please see – https://www.dietburrp.com/diet-services/
Hello, I am Ravi, working in nightshift for past 2 years, i am 39 years old, my shift starts at 10 p.m. til 7 a.m., i work from home and go to bed by 10 a.m. and wake by 7 p.m. pls suggest a diet chart for me.
Hi ,
sure we can help , please see this page – https://www.dietburrp.com/diet-services/
hello ,
I am working in shift which will start by 06.30 pm to 03.30 am ..please suggest a suitable diet plan .
My height is 6 ft
weight : 95 kg
Hi Arun ,
sure , please see this page – https://www.dietburrp.com/diet-services/
Hi Payal
I am working in night shift starting from 7:30 pm to 4:30 in the morning.Please suggest me some diet plan to avoid fat and weight gain.I am 24 and my weight is 65.
i will really appreciate your help.
thanks in advance.
Hi Tanya,
we can plan a diet for you to meet your needs , please see this page – https://www.dietburrp.com/diet-services/
Hello mam,
My name is amit singh I am working in night shift starts from 5 pm and I reach home by 05 am my height is 06″ weight 90+ can you please help me out and can you please suggest if I go for jogging early in the morning it will work ? And also can you please suggest any diet plan for me?
sure amit, i can help in drafting a diet plan for you. plz see this page – https://www.dietburrp.com/diet-services/
you can rather go walking / jogging / gyming at noon . or around 3. pm
Hi Payal,
My name is Amit and i am working in night shift from evening 05:30 PM to 02:00 AM due to which i am facing lot of challenges in loosing weight, some how i need to increase my weight with a healthy diet chart and exercise but i am totally confused what and when to eat. kindly suggest me a good diet chart through which i can gain weight.
Hi Amit,
I understand that timing is a big challenge. you can try fixing the routine according to this chart here – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hi Mam,
I am working in a night shift and really very worried about my diet.
I left my home 7 pm,reaches office at 8.30 and work here upto 5.30 then again reach home at 7 am.
What should be my diet plan for this cycle? I have to do night shift.There is no more choice available for me. Please suggest good and healthy chart for me. if there is any consulting fee then i can pay to you directly.
Please help me out and suggest effective and healthy diet chart for me.
I must say one thing Mam… I really love my life and my wife. How can i make myself healthy and perfect?
Please response mam
May God bless you and keep you in His loving care
Stay blessed
Harsh Bhatnagar
Hi Harsh ,
sure we can workout something for your routine. plz see this page – https://www.dietburrp.com/diet-services/
Thank you for the response.
I will do changes as suggested.
Hi,
I Have been following the below diet from past few months and I don’t see any drop in the weight. Please correct me if I am doing any thing wrong.
Wake up after 7 to 8 hours sleep
Warm lemon water with honey.
weekly 3 or 4 time gym (moderate work out)
break fast
6 egg whites
milk with corn flakes (some times oats) with 7 almonds soaked in water all night and peel the cover, 2 walnuts, kis miss and honey
At office
Very limited options:
so some type of rice as roti are with myida.
once or twice green tea
No other junk food.
Weekends chicken biryani once
and other regular meals.
daily 2 fish oil capsules with food from past 20 days.
After office immediately sleep
I am missing any thing ??
please help .
Hi Venkat ,
Thanks for reading at Dietburrp. From how long are you following the diet ? did you lose weight initially ? How much ? plz let me know these details , so that i can understand the problem better.
Thanks for the reply.
It been 3 months.
I was 96 and now I am 99.
I suspect that it’s because of the night shift.
My Shift generally start in the evening.
I am ready to do any diet and work out to reduce fat. I am targeting for 78 KG by Aug 14
Please suggest me a diet for my lifestyle. Thanks in advance.
Hi Venkat ,
im surprised that you are gaining weight instead of losing .. Try changing the pattern completely and it should help .. you need to be more regular in your work out .. do 6 times a week . and other than this , you need to have small 15 mins sessions of walking , 3 times during the day or night , whichever is convenient to you . instead of the 3 large meals you need to munch on small small meals every 3-4 hours .. check it here – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
Height: 5.8
Weight: 99
Age: 28
Hi Payal,
My name is Diana..My age is 31 years. My height is 5.5 and weight is 120 kgs.
I had a perfect and a healthy body before I met with an accident..After accident I gradually started gaining weight. My weight before accident was 55-60 k
I work in a call center since last 10 years and work in rotational shifts..Your article for people working in night shift was very helpful..
Please help with a weight loss program so i can lose weight quickly.
I tried HerbalLife but it was a waste of money and didnt work on me.
Hi Diana,
Thank you for reading at dietburrp. how long back did you meet the accident ? are you on medications ? do you indulge in any physical activity like walking or other ? You can try following the diet chart for night shift. or to get a personalized diet planned for yourself. please see this page – https://www.dietburrp.com/diet-services/
Hello mam im TA I’ve been working at night shift since last 2 year im 22 y-o . 5:10 is my height 80 kg weight. My leave my
Room 8 pm and duty start from 9p 9a
I do gym 6 to 7:30 but don’t understand which food should I eat before sleeping and after sleep… so plz suggest ne the food routines. Thnx for concendration my message. ..
Ha Ta,
you can follow the diet plan mentioned here – https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/
Hi Payal,
I recently stumbled on ye blog searching for night shift diet and i absolutely love reading ye posts. They are sensible and easy to understand. Tonight is my first night working night shift from 11pm to 7pm and before that i do another job from 6pm to 9/10pm (i work at a restaurant so indefinite working hours; depends on the reservations). So majorly, my jobs involve being standing and moving around. I stay in New Zealand, so I’m not able to follow the indian diet all the time, can you help me figure out at what time should i have my meals?? and what should i consume to lose weight?? need to lose atleast 10 kgs by start of march and also when to implement walking routine??
MY STATS:
Age:23
Wgt: 80
Ht: 5’4
What i usually eat:
Breakfast: Amla juice with lukewarm water
Cereals with cold milk and one banana with a cup of tea
Lunch: i don’t get time to make a wholesome meal, so sometimes its an omlette/burger/sandwich/noodles
dinner: wholewheat roti or rice with a sabzi or curry
Please help me. I would really appreciate it
Thanks
Hi,
Thanks for reading at Dietburrp and thnx for all the compliments. You need to include small frequent meals in your plan , Can you carry fruits ? have a fruit every 2 hours to fill in the gaps and also include some green tea in your routine. avoid burger and sandwich in your lunch and have more of egg white omlettes with brown bread and milk and cereals. wheat noodl;es if possible or wheat pasta is good too . DINNER IS OK .. HAVE A GLASS OF LUKE WARM WATER WITH LEMON 2-3 TIMES A DAY .
🙂 everyday I think of something & for my surprise – you would have answered that already.. You are an Angel Payal 🙂
🙂 There is more in store for those working in night shifts. Coming up in the next post : diet chart for weight loss specially designed for night shift workers !