A Guide to Night Shift Intermittent Fasting for Shift Workers

Night Shift Intermittent Fasting: A Guide For Shift Workers

Working night shifts can be hard, and if you’re trying to maintain a healthy lifestyle, intermittent fasting can be an effective way to maximize your energy and focus while still achieving your desired goals. Intermittent fasting has been shown to provide a host of health benefits, many of which are particularly helpful for night shift workers. Here we provide a guide on how to incorporate intermittent fasting into your night shift schedule.

Tips for Incorporating Intermittent Fasting into Your Night Shift Schedule

Generally, space your meals 2-3 hours apart, and finish eating at least 3-4 hours before your bedtime. Here are some tips for incorporating intermittent fasting into your night shift schedule:

  • Choose the right eating window: Have your meal properly and after you start working, try to stay away from eating for the next 8 hours.
  • Stick to your routine: Establish a routine for yourself and try to stick to it as much as possible. This will help you stay on track with your goals.
  • Be mindful of your nutrition: Make sure you’re getting all the nutrients you need from your meals, and don’t skip out on important vitamins and minerals.
  • Stay hydrated: Drinking plenty of water throughout the day is essential for your health and will help you feel energized.
  • Take regular breaks: Make sure to take regular breaks throughout the day in order to keep your energy levels up.

16:8 Intermittent Fasting Schedule for Shift Workers

One of the most popular intermittent fasting schedules is the 16:8, which means that you fast for 16 hours and only eat during an 8-hour window. This can be very helpful for shift workers, as you can easily adjust the schedule to fit your shift. For example, if you work the night shift, you can have your first meal after you wake up and your last meal a few hours before you go to bed. This schedule has been shown to be effective for weight loss and improved health, but it’s important to remember that everyone is different and what works for you may not work for someone else.

Benefits of Intermittent Fasting for Night Shift Workers

Intermittent fasting can be beneficial for night shift workers for a number of reasons. For one, it can help you maintain your energy levels throughout the shift, as well as help you focus better. Additionally, it can help you lose weight, improve your metabolism, and boost your immune system. Finally, it can help you get better quality sleep, which is especially important for night shift workers.


Intermittent fasting can be an effective way to maintain a healthy lifestyle while working night shifts. By following the tips outlined above, you can easily incorporate intermittent fasting into your night shift schedule. Remember to be mindful of your nutrition, stay hydrated, and take regular breaks in order to maximize the benefits of intermittent fasting.

What is the recommended duration of intermittent fasting for night shift workers?

It would be ideal to break your fast a few hours after waking up after a night shift; for instance, if your night shift typically finishes at 7am and you go to bed at 9am, your first meal should be consumed around 7 or 8pm.

When is the most suitable time to abstain from eating for night shift workers?

It’s beneficial to have a light snack, but also to have some period of time when you don’t eat for about five hours. This is usually between 10pm and 6am. Sticking to a regular eating pattern, no matter what shift you are on, helps maintain healthy eating habits.

What is the best time to have a meal while working the night shift?

Suggestion for shift workers would be to try to maintain a regular pattern of meal timing, eating three meals per 24-hour period. It is best to avoid eating or reduce food intake between midnight and 6 a.m. if possible, and eat more frequently if energy levels need to be increased.

What strategies can be used to achieve weight loss while working 12 hour night shifts?

If you’re looking for more resources on intermittent fasting, check out Fasting Books. Their collection of books on the subject can help guide you on your journey to a healthier lifestyle.

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