I'm working night shifts and I'm struggling with my weight. I usually sleep around 5 a.m., and I've been losing weight. Could you suggest a diet or any tips to help me stabilize my weight while working such hours?

Dr Dr Khaleel Ur Rahim

General Practitioner

• MBBS
• 1+ Yrs

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Night shift work can disrupt metabolism and appetite. To maintain weight and energy, consider:

Dietary Recommendations

1. Eat nutrient-dense foods: Focus on whole grains, fruits, vegetables, lean proteins, and healthy fats.
2. Hydrate adequately: Drink plenty of water throughout the night shift.
3. Balance macronutrients: Aim for 15-20% protein, 25-35% fat, and 55-65% carbohydrates.
4. Snack smart: Choose energy-boosting snacks like nuts, fruits, and energy bars.
5. Avoid heavy meals: Eat light meals 2-3 hours before work to prevent indigestion.

Meal Ideas

1. Breakfast (pre-shift): Overnight oats, whole-grain toast with avocado, or Greek yogurt with fruit.
2. Mid-shift snack: Fresh fruits, energy bars, or trail mix.
3. Dinner (post-shift): Grilled chicken or fish with vegetables, quinoa, or brown rice.
4. Before bed snack: Herbal tea with honey or a light, easily digestible snack.

Additional Tips

1. Establish a consistent sleep schedule.
2. Exercise regularly, but avoid intense workouts before shifts.
3. Manage stress through relaxation techniques.
4. Limit caffeine and sugary drinks.

Answered 04/07/2025