my dietitian will tell you that it doesn't make any difference what time you eat as long as you stay within your calorie range. Working 3-11 is a whole new ball game for eating just as is nights. I work 3-11 some so my eating is off on those days. I just don't concern myself with it, as that is the way it is.
Try eatting low cal foods at night.Like raw veg.s,or
a smart ones meal by weight watchers for dinner.Then when you get home if your hungry try a peice of fruit.
You'll get the hang of it..
That swing shift is a hard one on the body.
Cereal isn't bad when you come after work, but try to get used to whole grain cereals with low fat milk. Take a look at portions, labels and ingredients. You don't want to eat that much before trying to go to sleep. A banana might be easy on the digestive system too.
Maybe some tea.
When you wake up in am, try to limit your eating to fresh fruit like an orange or apple or 100% juices.
I'd suggest a pretty good lean protein, such a lean beef, debonded and skinless chicken or pork with fresh fruit or veggies before going to work.
Somewhere in that shift, your blood sugar will drop just like it does for every during a work day. This is when you might make use of whole grain or whole wheat bead, with canned tuna or salmon. Or a salad iwth tuna or salmon, lettuce. Find a spritzer. Don't overwhelm the good salad with fattening salad dress. Can you take any food to work.
100% juice is good,low fat yogurt, cottage cheese are great.
This will take while for your body to get used to, but not impossible.
After a week or so, start journaling all you eat--every item, calories, portions. No salts, sugars or fats.
Maybe when you wake before going to work, take a walk. Start out slow and build up.
Click on here every day to see other problems people have. Nobody will judge you because we've all been there.
You might want to look at our past messages to see posts and replies.
I know many people who working horribly long days. They prepare many of their items to take to work duing the week or come home to a good meal at nite.
Lots of luck and keep in contact.
view linkMany of our members use Sparks offerings successfully. I posted in your question, and you see you are not alone.
Sign in and get lots more info as how to set up a journal, interactive info and links.
Take it slow, graudally and you will see results. Get lots of help from here as well as that link
I often have a small bowl of cold cereal with a little 2% milk right before bed and it is part of the diet I'm on and I am losing weight. The reason for this is that I can't go to sleep if I am hungry, so the little bit of cereal works out well and I think its being a carb helps me sleep well. However, I limit the number of carbs I have during the day.
The only thing I could add is that I know I can't go to bed feeling hungry or I will be hungrier when I wake up in the morning. That's just me. I have my dinner and then usually a little later I have a snack which is already counted up into my daily allowed calories. It's a real treat, like low-no sugar pudding, no suger ice cream 1/2 cup ea, 1 whole grham cracker, sometimes a cookie but not very often. I look forward to this most every night. As far as your hours go. I guess you just have to space your meals according to the hours your are awake, home and active. The best of luck to you and glad you are here for support.
Does anyone know why we (first shifters) get so hungry at night? My hunger wakes me at night and I cannot go back to sleep without eating something. And I usually crave peanut butter because it goes down smoothly (I don't have to prepare or chew anything), so I am able to get back to sleep sooner.
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Am I not getting enough of something during the day? Is this just a bad habit? Should I alternate with something like fat free/sugar free ice cream? Would I be better off having yogurt? All suggestions are welcome.
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I quit smoking so I can beat a habit, I'm just trying to understand why this is happening. So I can address it permanently.
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Thanks in advance for your support. LizBeth
Eating at night, in and of itself, isn't a bad thing. As others have mentioned, what you eat plays a major role in late night eating, as well as all of our eating. From a strictly physiological standpoint, we shouldn't go 12-14 hours without eating. It disrupts our metabolism and a steady flow of energy to our bodies. Aim for 4-6 smaller meals throughout the day and give yourself that evening meal and a snack when you get home. Just split up your calories and your nutrition evenly.
Liz, try a bowl of whole grain cereal before you go to bed. Whole grains take longer to digest and keep us fuller longer. And remember, the brain signal for hunger and thirst are almost identical. Before you grab the food in the middle of the night, go for a glass of water.
