How to Intermittent Fast Working Night Shift
Intermittent Fasting (IF) is a popular diet trend that can be customized to suit different lifestyles, including night shift workers. With the Warrior Diet, small portions of fruits and vegetables consumed in the day and a larger meal in the evening can help night shift workers reap the benefits of IF. To ensure you get the most out of your IF journey, here’s a guide to intermittent fasting while working night shift.
Start With a 12 Hour Fast
I typically recommend starting with a 12 hour fast (with 12 hours of eating per day) to help the body ease into Intermittent Fasting. This is a great way to get used to the idea of fasting and to let the body adjust to the new routine. For example, if you work the night shift from 8pm to 8am, start your fast at 8pm and break it at 8am. This will give your body 12 hours of fasting and 12 hours of eating.
The Warrior Diet
The Warrior Diet is a great choice for night shift workers. This diet entails eating small portions of fruits and vegetables when you wake up during the day and eating a larger meal in the evening. This works well for night shift workers because it allows them to have a larger meal after work and still get in some nutritious snacks during the day. Generally, space your meals 2-3 hours apart, and finish eating at least 3-4 hours before your bedtime.
Examples of Three Types of Intermittent Fasting
Here are some examples of three types of Intermittent Fasting that can be adjusted to suit nighttime schedules:
- 16/8 – Fast for 16 hours and eat within an 8-hour window
- 20/4 – Fast for 20 hours and eat within a 4-hour window
- 24/0 – Fast for a full 24 hours, eating one meal at the end of the fast
Assuming you work 8pm to 8am, you could do the 16/8 method with your 8-hour eating window starting at 8am, or the 20/4 method where your 4-hour eating window starts at 8am. Alternatively, you could do the 24/0 method and have your one meal of the day at 8am the next day.
Health Benefits of Intermittent Fasting
Intermittent fasting has been shown to have a ton of health benefits which may be especially important for those who work third shift. Studies have indicated that IF can help reduce inflammation, reduce cholesterol and blood sugar levels, and promote weight loss. It can also boost your energy levels, improve digestion, and improve your overall health.
Tips for Success
To make the most of your intermittent fasting journey, here are some tips to keep in mind:
- Plan your meals in advance and stick to your plan
- Drink plenty of water throughout the day to stay hydrated
- Get plenty of rest and exercise during your eating window
- Listen to your body and be flexible with your diet
- Ensure you have a balanced diet with plenty of fruits and vegetables
Intermittent fasting can be a great way to stay healthy and fit even when working night shift. With a few adjustments to the standard IF schedule, it can be a great way to get in all the nutrients you need while taking advantage of the health benefits of fasting. So if you’re a night shift worker looking to try intermittent fasting, give the Warrior Diet a try and see how you feel.
Conclusion
Intermittent fasting is a great way to reap the health benefits of fasting and still get in all the nutrients you need, even when working night shift. With the Warrior Diet, you can eat small portions of fruits and vegetables during the day and a larger meal in the evening. Be sure to plan your meals in advance, stay hydrated, listen to your body, and get plenty of rest and exercise during your eating window. With a few adjustments, you too can take advantage of the health benefits of intermittent fasting while working night shift.
What are some ways I can lose weight quickly while working the night shift?
What is the most beneficial approach to doing intermittent fasting while working the night shift?
It’s best to break your fast a few hours after you wake up from a night shift. For instance, if your shift ends at 7 am and you sleep until 9 am, your first meal should be around 7 or 8 pm.
What is the most suitable period of fasting for people who work during the night?
It’s beneficial to have a light snack and try to fast for approximately five hours between evening and early morning; however, try to keep the same number of meals and snacks each day whether you’re on a day or night shift.
At what time should I consume food while working the night shift?
Try to stick to your regular meal schedule as much as possible, eating three meals over the course of 24 hours. If you need an energy boost, you can eat smaller meals more often. Avoid eating, or at least reduce your food intake, between midnight and 6 a.m.
Promoting Fasting Books
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