Night Owls, Rejoice! Expert Serves Up Diet Schedule to Keep You Fit
By: Bean Jones
Fruit Fix. Craving for a snack during the night shift? Reach for a fruit.
Back in September, I blogged about a schedule that would help people make the most out of their day. However, that schedule wasn't exactly designed for people on the night shift.
Since one of the most common complaints of those who get assigned to the night shift is weight gain due to their "crazy schedule," I was glad when I came across nutrition expert Lisa Drayer's stay-fit schedule for night owls.
For starters, Drayer emphasizes: "You'll be less likely to overeat if you keep your blood sugar stable. The best strategy is to eat five or six small meals over a twelve-hour period."
To make it easy for you to follow the said directive, she's come up with a food schedule that's suited for night owls:
7:30 p.m. Have your first meal of the "day." Make it your largest meal, packing 500 calories. It should consist of lean protein, vegetables, and whole grains.
10:30 p.m. Grab a 200-calorie snack such as a cup of low-fat yogurt and a fruit.
1:30 a.m. Get a 300-calorie snack that combines carbohydrates with protein and healthy fats such as a fruit and a cup of nuts.
4:30 a.m. Stick to the carbohydrates, protein, and healthy fats combo by getting a chicken sandwich on wheat bread or a piece of grilled tuna and a cup of rice.
8:00 a.m. Eat a bowl of oatmeal with a boiled egg or a few slices of cheese.
To complement this schedule, get clued in on more food options. Find out which ones would give you the energy you need. Most of all, remember to stay consistent with the schedule so your metabolism won't be "sleeping on the job" during the night shift.
Credits: Photo by Petr Kratochvil, courtesy of Public Domain Pictures.
Comments
I love each component of this awesome blog and practice most of them. Thanks so very, very much for the encouragement and inspiration. I plan to come back to this blog and read all of it!
so when the hell do you sleep? OMG MAN!!!!!!!!!!!
pls ineed more tips about sleeping calm & quickly wihout thinking of thing
Hi May!
My personal trick is to consentrate on my breath.
Put your hands just under your breastbones where your soft belly is. Breeth the air deep in your lungs. We have forgot how to breeth naturale, we are so occupate to have a flat and slim stomac. Keep on breathing that way and I think you'll soon feel heavy lids and big yoans.
You know it's so true that many of these diets work (or can work), but it really takes commitment to see lasting results. That's what REALLY causes women to jump from one diet to another.
Love this site, plenty of fresh and relevant information for a change!