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Weight gain diet plan for Indian night shift workers

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Working in a night shift isn’t an easy thing to do. Our body is so designed that it sleeps during the night and stays awake during the day. However, a person working in a night shift goes against this law of nature. He works during the night and sleeps during the day. We have observed that after a while some night shift doers gain weight due to stress and mismanagement of biological clock , while most of them start losing weight. Hence we have designed this Weight gain diet plan for Indian night shift workers. Due to the hustle-bustle that goes on during the day and the day light, many a times, a night shift worker is unable to get a sound and sufficient amount of sleep which further contributes to weight issues . Read on to know about, How to gain weight while working in Night shifts.

Weight gain diet plan for Indian night shift workers

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How does working in shifts affect your health?

  • As stated earlier, the first and foremost effect of working in shifts is lack of sleep. It is very common to see a night shift worker with dark circles, puffy eyes and a fatigued body.
  • Another very serious effect of working in a night shift can be emotional Aloofness or feeling of being ignored and lonely. Although this may not be a case with all, but definitely affects the life of some night shifters. The feeling of being alone and left out can set in because of not being able to spend time with friends and family. A little time management can help you overcome this problem.
  • Night shift workers are more likely to suffer from cancer of various types, such as prostate cancer and breast cancer. Research has shown that shift workers are also at a higher risk of heart disease and stroke.
  • Most night shift workers suffer from various gastrointestinal problems such as constipation, diarrhea and irritable bowel syndrome. This can happen due to two reasons. Firstly erratic meal timings and skipping meals can upset the stomach. The second reason is snacking unnecessarily. When you’re awake at night, you’re bound to feel hungry. The body would not like to eat a proper meal in the middle of the night and you end up eating chips, biscuits and other junk foods.

Weight gain diet plan for Indian night shift workers
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  • Eating at incorrect time and eating incorrect foods also increases the chances of acidity and heartburn. Blood sugar levels may fluctuate and this puts night shift workers at a higher risk of diabetes.
  • Due to a disturbed biological clock, a lot of hormonal imbalances also occur in body. This can lead to thyroid and other disorders of the endocrine system. Women experience problems in their monthly menstrual cycle and may also face fertility issues.

Effect of Night Shift on your diet

Before we see the Weight gain diet plan for Indian night shift workers, it is important to know  the effects night shift on your diet schedule.

Weight gain diet plan for Indian night shift workers

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While working in shifts, a person is unable to eat proper meals. Night shift workers sleep during the day. Hence they may not eat as many meals as another person would do during the day. Hence many of them who work in night shifts lose a lot of weight and become undernourished. The body is deprived of nutritious food and is not given food at the appropriate time. Eventually the situation gets worse and you feel very weak. It becomes impossible to concentrate on work and the sick leaves start increasing. Before the problem goes out of control, you need to look for a solution and get back to work. so here is your Life saver Weight gain diet plan for Indian night shift workers.

 

Tips on Healthy Eating during Night shifts

It might not be possible to get your shift changed and even tougher to get a new job but it isn’t actually difficult to take care of your health and gain some weight. Just calculate your current dietary requirement and consume at least 500 calories more than that per day. The only thing you need to ensure is that you eat healthy foods. If you eat junk, your weight will increase by leaps and bounds and it will bring lots of unwanted health problems along with it. Keep your caffeine intake to the minimum, since it causes acidity.

Although it isn’t easy to get in to this routine but it is better if you eat your meals at the proper time during the day. Do not skip any meal. If you work all night and reach home early in the morning, do not go to sleep on an empty stomach. Have a glass of milk and then sleep soundly. Try to get a good amount of sleep. Talk to your family members and make it very clear that you don’t want to be disturbed till a certain time. If you get about 6 hours of undisturbed sleep, it is good enough. Of course, you won’t mind another 2-3 hours but 6 hours is the minimum you should get on an average day.

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Weight gain diet plan for Indian night shift workers

Here is a detailed Weight gain diet plan for Indian night shift workers

Food Item Amount Calories (kcal) Protein (g)
Dinner  7.00 – 8.00 pm 
 Chapati 2 medium with ghee  200  3
Veg (potato/ cauliflower/ ladyfinger / bottlegourd/ ridgegourd/ brinjal etc) 2 cups    150  1
Dal / legumes (soyabean / moth/ mung etc) / chicken or fish curry 1 cup    150 / 200  5 / 9
Rice / biryani / pulav (veg / non veg) 1 cup    150  2
Mix veg salad 1 bowl    30  –
10.00 Pm 
Tea / Coffee / Milk 1 cup    25   –
with 
Oats Biscuit 2    56  2
01.00 am
Groundnut chikki / Dry Fruit chikki  3- 4 pieces    150  8
Or 
Roasted soyabean / Almonds /boiled egg whites (2 eggs) handful  150  7
or
Lassi 1 glass    150  6
3.30 – 4.00 am
Milk 1 cup 100 3
Roasted channa / soyabean 1  small cup  100  6
5.30 – 6.00 am 
 Skimmed milk (you can add protein powder )  1 glass  150  4
 Museli with almonds 1.5 Tbs    150  6
Apple / Orange 1    45  –
11.30 – 12.30 pm 
(Lunch same as dinner ) 730 15
3.00 pm 
Milk  (you can add protein powder ) 1 glass    105  4
wheat rusks 2 medium size  120  6
5.00 Pm
egg white omelet  4 eggs  160  16
Brown bread Toast 3  90  6
Fruits 1  bowl  40  –
Total 2751 kcal 91 g

 

Weight Gain Diet Tips for Night Shift Workers

Weight gain is easy but it should not be very fast. You need to gain weight slowly and gradually and you must exercise for some time so that you do not become obese in the process of gaining weight.

Here are some foods and food groups that you must include in your diet:

  • Dry Fruits – Dry fruits are full of nutrients and contain lots of calories. Since they don’t go bad so soon, you can easily keep a jar in office and eat them at night when you feel hungry. This is one of the healthiest snacks you can have. Not only are they delicious; they give you a lot of energy so that you feel refreshed while burning the midnight oil. You really don’t need to depend upon those coffee cups.

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  • Healthy Fats – Try and consume foods that contain healthy fats. For instance you can consume some chia seeds or flax seeds. They are loaded with fiber and omega-3 fatty acids and they contain lots of fats but they are extremely healthy and keep your cholesterol under control. No need to shy away from chocolate. You can consume some dark chocolate while working at night. It contains healthy fats along with various other nutrients and helps to keep you rejuvenated and alert. Avocados and coconuts are very rich in fats and you can include them in your diet to gain weight fast.

Weight gain diet plan for Indian night shift workers.
Image : Copyright: alex20222 / 123RF Stock Photo

  • Healthy proteins – Include as many healthy proteins in your diet as you can, since proteins help in building muscles. Eggs, fish, chicken, soya bean, tofu, oats, peas and beans are good source of proteins and you can easily incorporate them in your diet.

Weight gain diet plan for Indian night shift workers

  • Full cream milk and other dairy products – Consume all sorts of dairy products such as full fat milk, full fat yoghurt, cheese, butter and ghee. Not only are these high on fats; they are healthy when taken in moderate quantity. A banana shake can make a great start for a day and is apt to gain weight. When you can’t think of anything to eat at night, just grab a slice of cheese.

Weight gain diet plan for Indian night shift workers

 

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Since each individual has a different body and metabolism, each person may not gain the same amount of weight in the same duration. Some people gain fast while others take time to gain weight but do not give up and do not stray away from healthy foods. If you continue to eat healthy foods, you will definitely benefit in the long run. Hope this Weight gain diet plan for Indian night shift workers be of help to you . All the best ! If you have any questions or confusions, please feel free to leave  it in the comments section and we will try to help you out with the solution.

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Comments

  1. Hi,

    I am working in night shift 6pm to 3am but facing weight loss issue, please tell me the diet plan to gain the weight.

    Reply

  2. Hi ma’am,

    My name is chintak. I am also working in night shift i.e. 9.30pm to 6.30 am . After reaching by 8.00 am to home I took lunch & then I suddenly take a sleep of around 6 to 5 hour, then after getting up , I took dinner around 7.00 pm and after reaching office 10.20 i take dinner 2nd time & on 3.00 am I take breakfast.. is all okay to me , but I am suffering from Gas and coughing
    So please suggest me that my timing of food are okay or I should change it accordingly u hv suggest?
    Please assist me.

    Reply

    • Hi Chintak ,

      You can take food at 8.00 am and then take your nap from 8 .30 am to 3.30 pm and cover your 7 hours of sleep. after waking up take a meal and if you want to remain fit , you can workout from 4.30 to 5.30 pm his can be walking , jogging or a gym workout . then take your bath and take dinner at 7.00 pm and from that time to morning till your shift ends , you can check the food items mentioned in the diet plan and follow that .

      Reply

  3. Hi! I am also a night shift worker. I have been losing weight for the past one year. I tried to manage my sleep and diet but still not able to gain. After reading the risks of night shift, what is the best way to save ourselves from the chronic conditions and hormonal imbalance?

    Reply

  4. Hi mam could you guide end with some tips….My shift timings are 12 to 10 in morning and then from 7 to 11 pm I work for another shift …So basically I work for 14-15 hours a day. …And I have low blood pressure issue….So could you please suggest me to stay fit

    Reply

  5. Hi Ms Payal

    I am working in night shifts with timings 2000-0700. My height is 5’11” and my current weight is 49 Kg. I am considerably losing weight and feeling weak. what should I do for weight gain? what plan should I follow? Can U please suggest? Thanks in advance!

    Reply

  7. Hey… M doing a night shift job from 9pm to 6:30 am n m having my colleges also from 3 to 6:30 so can u tell me when should I go to gym?

    Reply

  8. Hi mam.. This is shruthi.. I recently joined to night shift.. 7pm to 4 am. Currently my Weight is 43 and I am 23 yr old. Could you please tel me the tips to gain wait and to have a good health. I sleep 6 hours per day.. I am feeling scared that I will lose weight due to nyt shift.. Could you please help me

    Reply

  9. Hi Payal,

    I am 33 year old working in rotational shift. My weight is continuously increasing due to this. Every month as the shift gets is changed and it takes time to adjust with it. It is affecting sleeping cycle. Could you please advise for same.
    Shift routine example:
    1st Month : 8:30 AM to 5 PM
    2nd Month: 4: 00 PM to 12:30 AM
    3rd Month : 12:30 AM to 8: 30 AM

    Regards
    Nandita Ray

    Reply

  11. I am satyarth I work 10 pm to 6 am i m into muscle building can you tell me a diet having 160 gm protein i night shift including only 2 scoop whey

    Reply

  12. 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 ,

    Reply

  13. Tell me one thing, i read your diet plan but when is the time to sleep? As you only mentioned 8 hours of sleep is necessary but according to you when is the best time to sleep and follow your diet?
    P.S. Im also working for night shift and my shift timings are 11pm to 8am. and i also go to gym so tell me the best timings to sleep and for gym also.
    Thanks,

    Reply

    • when you come at 8 , you can have your breakfast and sleep . wake up at 2.00 oe 3.00 pm , have lunch . and after 2 hours go to gym . and because your shift starts at 11.00 , you can have dinner at 9.00 or 10.00

      Reply

  14. Hello, i read ur dieting plan. Actually worlikng in night shift and am loosing my weight. Before i was 59 kg…. it was correct personality for me but now i became 40, total 19 kg decreased. Working in night shift its difficult to gain weight so i hope that u can suggest me to gain my weight soon….. thank you

    Reply

  15. Hi mam I’m Arun, I’m a diabetic 28yrs old and I’m working in night shifts from past 3 months and loosing my weight even by sugar levels under control Plz suggests me what to do, what diet and food should I take

    Reply

  16. Hi mam I am 25 year old and my hight is about 6 ft I have 52 kg weight I am strong enough but my body weight is too low. I have to work in night from 10 pm to 6 am so pleas tell me the proper diet plan while I am going to join the Gym. which time comfortable for Gym?

    Reply

  17. Hi maa’m how are you doing??? I am 26 years old guy with 5ft ht… I also do night shift for living. But i am not able to sleep more than 3 to 4 hours during the day, sometime 3 days continuously i am not able to sleep,because of Habbit(Last 6 years i am doing night shift) and I hvae lots of thing to do during the day… And i am loosing my weight like Anything…. I need your help to gain some weight…

    Reply

  18. hy mam m raghav……m 19 yrs old …..i wnt be looking gud body ….bt m weak ….so plzzz tell me wt i have 2 do for my body…..plzzzz tell me …..which protein i have 2 take……

    Reply

    • 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.

      supplements for weight gain – you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech

      Reply

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