30 Seconds SummaryHow To Diet Successfully When You Work Nights
- Night shifts disturb your circadian rhythm, increasing hunger and fatigue, making dieting challenging.
- Adjust meal frequency by spacing meals further apart, aiming for protein intake every 5 hours, but prioritize consistency over strict nutrient timing.
- Keep protein bars, beef jerky, nuts, and fruits handy for easy-to-consume and high-energy snacks during busy work hours.
- Incorporate casein protein into your diet for longer digestion times, helping sustain muscle mass during extended fasting periods if meals must be spaced widely.
- Consider concentrating most of your daily macros into one large meal if meal timing during shifts is restrictive, using intermittent fasting principles.
- If working long night shifts, add an extra meal to manage increased hunger and maintain energy, which might delay weight loss but prevent binging.
- Adjust your meal plan flexibly by 'borrowing' an extra meal for particularly long shifts and compensating by eating less the following day.
- Though challenging, night shifts do not make dieting impossible with creative approaches and supportive resources like 1:1 coaching.
Renaissance Periodization
Tiago Vasconcelos, RP Research Editor
