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Day Or Night Just Eat Right

20 Aug 2015

In this permanently busy corporate world, there is an upcoming trend of working night shifts. When the whole world goes to sleep there are some hardworking employees who start their work at night. This has reversed their biological clock. Yes, life may be stressful for them but on some important aspects of life such as HEALTH, there ought to be no compromise.

Of course, during this time a lot of hormonal changes take place in your body and the most important hormone that is affected is 'MELATONIN'. This hormone is produced by the brain that helps to regulate sleep-wake cycles. Another affected hormone is 'INSULIN'. It's unnatural for the body to produce significant amounts of insulin during the night hours when the body is normally focused on growth and repair. Eating large amounts of simple carbohydrates causes a surge of insulin to be released which encourages fat gain and can further disrupt sleep patterns.

Wrong eating habits, wrong food choices, over-eating, gulping down cups of tea and coffee, disturbed sleep patterns, erratic lifestyle may pose health risks.

But our motto is 'eat healthy and give your best performance at work'

-List of Night Foods to Avoid - THE 3 CULPRITS?

  • High fat or fried foods - Eating such foods will not only lead to heartburn or indigestion but will also add some unwanted extra kilos to your weight.

  • Too much sugar - Cut back on sugar and other refined carbs as it can give you a short burst of energy but will end up leaving you to feel sluggish.

  • Caffeine - Try to wean yourself off the gallons of caffeine as it remains in your system for 6-8 hours which can lead to sleep deprivation. Say a big NO to coffee, tea, colas, etc.

While working night shifts you are already fighting against the rule of nature and all you need is healthy food to win the fight. Here are some important tips that should never get out of your mind--

  • Never skip your meal before hitting the workstation

  • Make protein your best buddy at work - Eating high-protein snacks will help you stay awake and alert during work.

  • Small and frequent meals are the best - Avoid large heavy meals as they can lead to heartburn, indigestion, or even flatulence. Small-frequent meals can really pep you up.

  • Bye-Bye unhealthy carbs - Include more healthy carbs and avoid refined carbs as a part of your snacks or mini-meal or combine carbs and protein to make it a perfect mini-meal.

  • 'Hydration' is the key - Selecting the most appropriate beverage to stay hydrated is very important. Always remember water is the ideal drink and not caffeine. Water always helps to relieve stress and will also keep you alert.


Healthy tips on Night shift diet:

Roasted chana or peanuts Plain water-ideal drink
Idli/dosa with chutney Lime water
Boiled chicken and veggie salad Buttermilk
Chicken/fish sandwich (brown bread)  with low-fat cheese Herbal water - You can add mint leaves, ginger, lemongrass, fennel
Fresh veggies with hummus Water with lavender and rose hips
Sprout salad Herbal tea
Sprout or bean wrap with low-fat cheese Smoothies (sugar-free or less sugar)
Dal chila Milkshakes (sugar-free or less sugar)
Fruit bowl or fruit salad  
Boiled egg sandwich  
Popcorn (plain)  
Mix veggie pancakes (wheat flour) with low-fat cheese dip.  



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Online Nutritionist Consultation