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You are here: Home / WEIGHT GAIN / Weight gain diet plan for Indian night shift workers

Weight gain diet plan for Indian night shift workers

Last Updated on June 24, 2016 | RD, Payal Banka (Registered Dietitian) 39 Comments

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

Image :Copyright: samotrebizan / 123RF Stock Photo

 

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
Image : Copyright: endomedion / 123RF Stock Photo

  • 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

Image : Copyright: dnfstyle / 123RF Stock Photo

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.

You may be interested in reading –

  • Diet tips for night shift workers
  • How to get rid of gas and indigestion
  • How to get rid of constipation 

Weight gain diet plan for Indian night shift workers

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

Food ItemAmountCalories (kcal)Protein (g)
Dinner  7.00 – 8.00 pm 
 Chapati2 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 curry1 cup   150 / 200 5 / 9
Rice / biryani / pulav (veg / non veg)1 cup   150 2
Mix veg salad1 bowl   30 –
10.00 Pm 
Tea / Coffee / Milk1 cup   25  –
with 
Oats Biscuit2   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
Lassi1 glass   150 6
3.30 – 4.00 am
Milk1 cup1003
Roasted channa / soyabean1  small cup 100 6
5.30 – 6.00 am 
 Skimmed milk (you can add protein powder ) 1 glass 150 4
 Museli with almonds1.5 Tbs   150 6
Apple / Orange1   45 –
11.30 – 12.30 pm 
(Lunch same as dinner )73015
3.00 pm 
Milk  (you can add protein powder )1 glass   105 4
wheat rusks2 medium size 120 6
5.00 Pm
egg white omelet 4 eggs 160 16
Brown bread Toast3 90 6
Fruits1  bowl 40 –
Total2751 kcal91 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.

You may be interested in reading –

  • Benefits of Chia seeds 
  • Benefits of Almonds 
  • Benefits of flax seeds 

 

  • 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

 

You may be interested in reading –

  • weight gain diet plan of 3000 calories 
  • Indian Gluten free diet plan for weight gain
  • Indian diet plan for body building
  • Top vegetarian foods for bodybuilding
  • How to gain weight while living in a hostel 

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.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Viebhav Sharma

    July 2, 2022 at 5:51 am

    Hi. I am working 5.30pm – 3.30am shift. I am experiencing heatburns and vomiting as soon as I eat food at night, during my shift. And it all started few weeks after my shift changed to night. I generally take 7-8 hour nap, from 5am to 1 pm. Then I wake up to have Lunch (generally Parantha-Vegetables), then I take my next Meal at 9.45pm (generally Rice-Dal) , and then when i return home 4am , i have my 3rd Meal (Ghee Chapati- Vegetables). I am consulted a doctor, she got my blood test and liver as well. My Haemoglobin was low 11.5 , so she prescribed me Tablets for it, along with Gastric Tablet to be eaten before Food, and a Solution to be taken after food. Its been a month now. As i stopped for a Day i feel like Vomiting after the Night Meal. I don’t really understand what the actual problem is, and how long would i need to take the medication, because as per the doctor i completed the course, but still i felt like Vomiting. Please advice me.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 7, 2022 at 7:03 pm

      Hi Viebhav, You need to follow a low fodmap diet … it will help you .. we have it on our website ..

      Reply
  2. Angeleena Singh

    August 6, 2021 at 2:08 am

    When is the person gonna sleep?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      August 6, 2021 at 11:38 am

      haha .. angeleena , if 3000 calories look too much to you , then please check other weigh gain diet plans with lessor calories.

      for skinny girls – https://www.youtube.com/watch?v=XHbGWT5rBHc&t=2s
      How to gain weight – https://youtu.be/dyZIYa1wxC8
      3000 calories – https://youtu.be/6ZgP8_xH93w
      2800 calories – https://youtu.be/Mh9mtvnbj6M
      2500 calorie – https://youtu.be/c3AQlvYwdRs
      2000 calorie diet plan – https://youtu.be/4NiYodXMeUg
      Why am i not gaining weight- https://youtu.be/jKIILfVDb94

      Reply
  3. Vencilla

    June 11, 2021 at 6:13 am

    I m 50 years working for night shift I also have thyroid issue ,gal bladder stone issue I sleep maximum 6 hrs
    I have milk and sleep morning what best diet you can suggest me
    I m only working member at home

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 12, 2021 at 4:49 pm

      Yo ucan follow the diet plan in the video … gall stones require you to eat low fat food .. In the diet mentioned above , just reduce fat.

      Reply
  4. shivani

    March 14, 2019 at 1:53 pm

    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
    • Payal Banka

      March 14, 2019 at 4:32 pm

      Hi Shivani , above mentioned diet plan will help .

      Reply
  5. Chintak

    February 3, 2019 at 4:18 pm

    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
    • Payal Banka

      February 6, 2019 at 11:26 am

      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
  6. Archana

    August 27, 2018 at 7:11 am

    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
    • Payal Banka

      August 29, 2018 at 3:52 pm

      here are some use ful tips . -https://www.dietburrp.com/diet-tips-for-night-shift-workers/

      Reply
  7. Deepti

    June 18, 2018 at 12:38 am

    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
  8. Sandy

    May 25, 2018 at 2:50 am

    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
    • Payal Banka

      May 25, 2018 at 12:33 pm

      Hi Sandy ,

      the diet plan mentioned above and the tips will help you in gaining weight and immunity.

      Reply
  9. Vinay Vishwakarma

    February 4, 2018 at 9:18 pm

    Hi ma’am m doing work in night shift 6 pm to 3 am please help me to timing of taking food .

    Reply
  10. Yash Sarode

    December 9, 2017 at 11:18 pm

    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
    • Payal Banka

      December 9, 2017 at 11:59 pm

      Hi Yash , you should go to gym after your college .

      Reply
  11. Shruthi

    November 13, 2017 at 4:11 pm

    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
    • Payal Banka

      November 22, 2017 at 11:36 pm

      Hi Shruthi , all the tips and a suitable diet plan is mentioned above . you can refer that

      Reply
  12. Nandita Ray

    November 5, 2017 at 8:43 pm

    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
    • Payal Banka

      November 5, 2017 at 10:48 pm

      Hi Nandita ,

      Your job is such that it will carry a few ill effects on your health in any case . you can refer these –
      https://www.dietburrp.com/diet-plan-for-weight-loss-for-indian-night-shift-workers/

      https://www.dietburrp.com/diet-tips-for-night-shift-workers/

      Reply
  13. james

    October 30, 2017 at 5:05 pm

    My shift timings are 6.30pm to 3.30am can you suggest

    Reply
  14. satyarth choubey

    October 16, 2017 at 2:00 am

    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
    • Payal Banka

      October 16, 2017 at 6:49 am

      Hi Satyarth ,

      i am afraid i dont have such a plan ready with me to refer to you . you can check our 3000 calories weight gain plan , the protein calculation is given there . you can adjust the menu timing to make your own chart. https://www.dietburrp.com/indian-diet-plan-for-weight-gain/

      Reply
  15. Asif Shaikh

    August 5, 2017 at 1:38 am

    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
    • Payal Banka

      August 6, 2017 at 5:18 pm

      the diet plan mentioned above will help . try it .

      Reply
  16. Allwyn

    August 3, 2017 at 4:57 pm

    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
    • Payal Banka

      August 6, 2017 at 6:12 pm

      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
  17. SANA

    May 8, 2017 at 2:45 pm

    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
    • Payal Banka

      May 9, 2017 at 1:27 pm

      you read the plan mentioned above rite , try to follow that. it will help you

      Reply
  18. Arun

    November 18, 2016 at 6:19 pm

    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
    • Payal Banka

      November 19, 2016 at 9:39 am

      plz mention your medicine details , since when do you have diabetes ?

      Reply
  19. Amol kale

    October 25, 2016 at 4:32 pm

    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
    • Payal Banka

      November 14, 2016 at 8:54 pm

      you can use the diet plan mentioned above . evening 5-6 pm is good time for gyming

      Reply
  20. Prasenjit Chakraborty

    June 23, 2016 at 8:03 am

    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
    • Payal Banka

      June 23, 2016 at 11:45 pm

      Hi Prasenjit , less sleep is the reason of your dramatic weight loss. please ensure good 7 – 8 hours sleep and you will become healthy.

      Reply
  21. raghav singhania

    June 19, 2016 at 1:34 pm

    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
    • Payal Banka

      June 19, 2016 at 4:44 pm

      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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