diets that you read about are organized around a traditional work schedule. But
it's totally manageable to follow a diet plan while working a night shift — it
just takes a little planning and flexibility. I’ve worked with many night shift
workers over the years and I can assure you it’s definitely doable if you put
your mind to it!
find a diet plan. Select any plan that looks healthy, sound and manageable — or
you can devise your own program. Then change standard meal titles of breakfast,
lunch and dinner to Meal 1, Meal 2, and Meal 3, and eat them in whatever order
makes most sense for your schedule and appetite.
example, eat your first meal (Meal 1) shortly after you wake up in the
afternoon or evening (before you head to work). Eat your second meal
(Meal 2) on your “lunch break” during work (midway through your shift), and
finally, consume your third meal (Meal 3) after you get home from work. Most
shift workers prefer to eat their largest, heaviest meal (aka “dinner”) as
their first or second meal of their day, and a light meal (aka “breakfast”)
before going to sleep.
plug in 1 to 2 snacks when you’re hungriest at work throughout the night.
You’ll most likely need to pack snacks (and one meal) to take with you to work,
since there won’t be many food eateries that offer healthy choices open
overnight. And definitely avoid late-night drive-thru fast food trips and
vending machine runs. Stay hydrated by drinking plenty of water and munch on
non-starchy veggies like baby carrots or bell pepper sticks if you get hungry
between scheduled eating times throughout the night. (You’ll need to pack these
emergency munchies as well.)
exercise when you can! Plan mandatory workout sessions on your days off, even
if it’s simply a 30-minute walk. And as for your long workdays, choose the time
of day when you feel most energized. Maybe it’s in the afternoon or evening
just after you wake up, before you head off to work. Or, perhaps it’s shortly
after you get home from work (before or after you eat your third and final
meal).You may even be able to fit in 10 to 15 minutes of walking on one of your
breaks during the night. See if you can squeeze in at least 30 total minutes of
any kind of aerobic activity most days of the week — whether it’s walking or
jogging, working out on an elliptical or stepper, or doing an exercise DVD.