{"id":4237,"date":"2019-02-08T01:36:42","date_gmt":"2019-02-08T06:36:42","guid":{"rendered":"https:\/\/theothershift.com\/?p=4237"},"modified":"2023-08-22T17:50:45","modified_gmt":"2023-08-22T07:50:45","slug":"best-foods-weight-loss-night-shift","status":"publish","type":"post","link":"https:\/\/theothershift.com\/best-foods-weight-loss-night-shift\/","title":{"rendered":"16 Best Foods for Weight Loss on Night Shift"},"content":{"rendered":"\n

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Weight loss on night shift is generally a phrase commonly followed by an enormous eye roll, a “pfff” noise and a throwing of the arms in the air. Most deem it impossible not<\/em> to gain weight on night shift let alone lose it. <\/p>\n\n\n\n

This article is all about providing you with 16 healthy food choices which keep you full, prevent overeating and excessive snacking overnight to ultimately improve the state of your waistline. <\/p>\n\n\n\n

Just as a heads up, most of these foods will not be found in a vending machine or from the take-out store. They require a little preparation, but not too much<\/em> and likely need to be bought from home.<\/p>\n\n\n\n

As shift workers, we need to carry our meals and snacks in containers. We love glass ones as they don’t smell, warp, and can be heated repetitively. These are the best ones\"Opens<\/a> we have ever used and you can find them on Amazon. <\/p>\n\n\n\n

1. Almonds<\/h2>\n\n\n\n

Almonds may seem bland at 3am, but they are packed with fiber to keep your gut happy. About a quarter-cup handful of almonds gives us about 3 grams of fiber which is a good start to the 25 grams we should be eating every day. (source)<\/a><\/p>\n\n\n\n

They are also very high in protein to keep you fuller for longer, making pigging out on your break, when you finally get one, less likely.  <\/p>\n\n\n\n

Yes, almonds do have a lot of fat in them, but it’s healthy fats that can <\/strong>help you lose weight and lower cholesterol<\/a>.<\/p>\n\n\n\n

Almonds are counted as a low GI food which basically means the food is digested and absorbed more slowly, not giving that blood sugar rise. <\/strong><\/p>\n\n\n\n

This is important as research has shown the pancreas doesn\u2019t work as well during the night, which is where insulin is produced to manage or blood sugar levels. <\/p>\n\n\n\n

Meal suggestion for weight loss on night shift:<\/h3>\n\n\n\n

Simply a handful of unsalted almonds will do the trick or even a small tub of trail mix is a good choice. But if you’re looking for something a little tastier try this no-bake Coconut Fruit & Nut Bar recipe.<\/a><\/p>\n\n\n\n

Portion control is key here. Don’t bring in the whole bag from the grocery and instead bring in a small container so you don’t overeat. <\/p>\n\n\n\n

How much is an average serving size?<\/em> 23 almonds.<\/strong><\/p>\n\n\n

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2. Zucchini <\/h2>\n\n\n\n

Hydrating foods like zucchini, watermelon, strawberries, rockmelon, cucumbers and cantaloupe are all full of water. <\/p>\n\n\n\n

These foods are great while on night shift<\/a> because they help to keep us hydrated, fighting fatigue and preventing unnecessary snacking.<\/p>\n\n\n\n

Meal suggestion for weight loss on night shift:<\/h3>\n\n\n\n

Making a fruit salad with watermelon, strawberries, rockmelon, cantaloupe and even a dollop of yogurt can help decrease the chance of dehydration. <\/p>\n\n\n\n

Zucchini noodles now commonly called “zoodles” are also a great addition to a night shift lunch box.<\/p>\n\n\n\n

Using the Spiralizer 5-Blade Vegetable Slicer\"Opens<\/a> (as pictured) make this process super easy! There are thousands of reviews on Amazon for this nifty kitchen device which is worth checking out here<\/a>, plus you get a free recipe book!<\/p>\n\n\n

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Check it out on Amazon HERE<\/a><\/figcaption><\/figure><\/div>\n\n
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Pin me!<\/p>\n\n\n\n

3. Avocado<\/h2>\n\n\n\n

Here are those healthy fats again. Avocados have a particular one called monounsaturated oleic acid\"Opens<\/a>, and no you don’t have to remember this. <\/em>These ‘healthy fats’ are used by your body as fuel and to help reduce insulin resistance<\/a>. <\/p>\n\n\n\n

They help support our heart, aid in healthy aging and also support weight management.<\/p>\n\n\n\n

My favorite thing about avocados (besides the taste!) is they boost the nutrient intake<\/a> of other veggies. Don’t be scared to add avocado to your smoothies or salad for an extra health kick!<\/p>\n\n\n\n

If you’re sick of getting avocado all over your hands, try this OXO Avocado Slicer\"Opens<\/a>.<\/strong> So simple, yet super effective.<\/p>\n\n\n

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\"avocado<\/a>
Get it on Amazon<\/strong><\/a><\/figcaption><\/figure><\/div>\n\n\n

If you have gall bladder issues or food intolerances, avocado could <\/strong>set you off<\/strong><\/em> due to the high histamine levels (<\/strong>2<\/strong><\/a>) so consume with caution…<\/strong><\/p>\n\n\n\n

Meal suggestion for weight loss on night shift:<\/h3>\n\n\n\n

Throwing together a salad with avocado and a fat-free dressing is super tasty, but sometimes I don’t feel like a salad at 4am.<\/em><\/p>\n\n\n\n

For something different, you could try a slice of wholemeal toast with vegemite<\/a> (see on Amazon<\/a>) and avocado. For our non-Australian readers, try it, it’s delicious! I often eat this after finishing a late shift when I’m a little peckish. <\/p>\n\n\n\n

Or lastly, prepare x2 hard boil eggs with spinach on wholegrain toast, avocado and some prosciutto. YUM!<\/p>\n\n\n

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4. Tuna <\/h2>\n\n\n\n

According to Dr. Axe<\/a>, an online health expert, “tuna fish is high in protein but low in calories, making it an excellent addition to a weight loss diet.” <\/em><\/p>\n\n\n\n

For bodybuilders and professional athletes, tuna is a must-have staple item. Why? <\/p>\n\n\n\n

It\u2019s low in calories but is loaded with an excellent amount of protein and heart-healthy <\/strong>omega-3 fatty acids<\/strong>\"Opens<\/a> in each serving.<\/strong><\/p>\n\n\n\n

You’ll also find antioxidants and important micronutrients to keep you satisfied when the night is dragging on.<\/p>\n\n\n\n

Tuna has copped some slack in the past due to its high sodium and mercury levels, partially found in canned tuna. If you’re wanting to make canned tuna part of your night shift meal routine, choose one in spring water rather than oil.<\/p>\n\n\n\n

Also, consider rinsing off canned tuna fish first to reduce the sodium content by up to 80 percent<\/a>.<\/p>\n\n\n\n

Also, don’t forget the chewing gum! <\/p>\n\n\n\n

Meal suggestion for weight loss on night shift:<\/h3>\n\n\n\n

Try this delicious quinoa, tuna and avocado salad <\/a>and make the tea room jealous of food envy!<\/p>\n\n\n\n

Mix the following and enjoy: <\/strong><\/p>\n\n\n\n