Dietetic Consults During Weight Loss Phase
During each of the dietetic consults, the dietitian will review participants progress with weight loss and implementation of the dietary strategy. The dietitian will help participants identify and address any barriers. For the 5:2 fasting diets, this may include restructuring mealtimes on fasting days, managing hunger and reducing overcompensation on non-fasting days. For the CER strategy, this may include changes to and/or addition of dietary modification goals.
Have A Lot Of Calorie Free Beverages And Water
While you may be asleep for close to half of your fast. See Tip2
You will need to exercise will power and self restrain when intermittent fasting.
This is true for any diet or weight loss plan. It requires effort and will power.
Especially in the beginning when you first start out with intermittent fasting but it will get easier over time and your body gets used to hunger signals it receives and your mind gets comfortable being hungry and having a truly empty stomach.
But a lot of times these hunger signals can be doused with water and zero calorie beverages such as unsweetened tea and coffee.
Sparkling water is also an excellent choice that works really well for combating hunger that comes with intermittent fasting.
Just plain water also is very valuable for fasting and staying hydrated with is something everyone needs to pritize and can also help you feel full during your fast.
Read Also: Is Fasting Good For The Liver
Why Intermittent Fasting Is Particularly Advantageous For Shift Workers
Shift work often leads to disturbances of your natural sleep-wake cycle. This can put a lot of stress on your body and brain.
In contrast, fasting can help alleviate the negative effects of irregular sleep patterns and sleep deprivation. So, integrating intermittent fasting into your daily work routine is especially beneficial for shift workers!
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Study Into Intermittent Fasting For Weight Loss In Shift Workers Is Seeking Volunteers
06 August 2021
Associate Professor Maxine Bonham was awarded an NHMRC Project Grant worth $1.43 million to study a novel weight loss intervention in shift workers. It will be the worlds first study to examine the 5:2 diet in shift workers as a way to reduce their increased risk of heart disease and diabetes.
One and a half million Australians are in shift work roles and their lifestyle makes them at greater risk of cardiovascular disease and type 2 diabetes when compared with day workers. The SWIFt Study is a collaboration between Monash University and the University of South Australia which will investigate a novel weight loss regime in night shift workers that combines energy restriction and meal timing.
According to Associate Professor Bonham, the experience of a typical shift-worker is not conducive to weight loss.
Should I Be Tracking Things When Intermittent Fasting
Short Answer:Yes. In the initial stages of intermittent fasting and while you are tweaking and adjusting eating windows, I recommend writing down as much as you can. An old journal or the notes section on your phone is perfect for keeping track of times, foods, body signals etc.
This way you can track how your body is reacting to the fasting period, the types of food you are eating, your hydration levels, etc.
Writing things down will help you spot patterns easily. Youll be able to quickly identify what foods your body is responding to or what foods are upsetting your stomach. It may even clue you into a food sensitivity you didnt realize you had.
I found I was better able to predict the amount of energy I would have for a workout based on my meals from the previous day.
Writing things down will also help you stay consistent with your eating windows.
A few *too many* times, I forgot when I opened my eating window, so for me, writing it down eliminates any confusion.
Important Reminder:Remember that you arent trying to snack continuously during the eating window . You are simply timing your meals so that you are eating within a specific time slot.
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Here Are 3 Easy Steps To Meal Prep On A Graveyard Shift:
This is my personal strategy for prepping food for the week.
You can watch me make this recipe of Super Simple Chicken for Lazy People right here:
In about 3 minutes and minimal effort, you know have a well-balanced meal.
But thats boring! Sheesh, I have to do EVERYTHING, huh? Welp, get creative, sucka!
YES, this does require effort. YES, this does require preparation. YES, it does work. YES, you will find your rhythm with it.
Again, it comes down to two things: priorities and excuses.
Do you REALLY not have time? Or are you using I dont have time as an excuse to visit the vending machine?
Is your job REALLY stopping you from getting in shape? Or does it just provide some challenges that have to be worked around?
It may seem harsh, but overcoming the this wont work for me mindset will be the first battle we need to win.
Benefits Of Intermittent Fasting For Night Shifters
Now that weve talked all about the side effects of working night shifts, its time we discussed why intermittent fasting is a great way to counteract many of them.
Firstly, intermittent fasting helps reduce many of the metabolic side effects of working at night. That means, it will give you back control over your appetite, or at least, it will reduce cravings for sugary and salty foods. Youll be able to maintain your muscle mass and even lose some weight if that is your goal.
On top of that, intermittent fasting will also help or prevent insulin resistance. This brings us back to the appetite control we were talking about earlier. But it also means it reduces your risk of getting diabetes.
Fasting also helps regulate the growth hormone. This helps you maintain ideal body composition, while also providing anti-aging benefits. The hormone could also make you grow.
We know that sleep deprivation can cause premature aging, and intermittent fasting may be just the cure you needed. Besides, fasting has been shown to increase longevity another positive effect considering night shifts will usually do the opposite.
Finally, intermittent fasting can improve mental clarity, something everyone, but especially night shifters need.
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Intermittent Fasting Times For Night Shift
Can You Drink Water While Fasting?
If you are intending to do a fast, among the major concerns that emerge is: Can you drink water while fasting? Well, the solution to this question depends upon your objectives. Lots of people are puzzled and ask yourself if it is really feasible to remain hydrated while fasting. There are several essential points to bear in mind to stay healthy and balanced during a quick. Here are some guidelines:Intermittent Fasting Times For Night Shift
Prevent artificial sweetenersts}
If you are on a quick as well as are lured to add sugar to your water, you should understand that sugar can interrupt your quick. Some sweeteners increase insulin levels, while others can disrupt your rapid. Discover which sugar are good for your rapid and which ones ought to be stayed clear of. If youre adhering to a strict fast and preventing sugar, right here are a couple of methods to make it easier. Intermittent Fasting Times For Night Shift
One way to stay clear of these sugar while fasting is to stay away from natural sugar. Some researches reveal that artificial sweeteners really raise insulin degrees, as well as can cause weight gain. Artificial sweeteners like sucralose are commonly added to canned fruit, spices, and syrup. Scientists have compared insulin feedbacks when insulin-sensitive clients consumed water or sucrose with those that consumed alcohol sugar-free or low-calorie soda.
Avoid beverages with high calorie material
Prevent alcohol consumption milk
Intermittent Fasting: How To Start When You Work 12
Interested in learning how I implement Intermittent Fasting while working at the hospital? Especially during rotating 12-hour shifts? Ive got you covered.
Today Im sharing more details and answering the most common questions I get about Intermittent Fasting. Plus Im excited to announce my Intermittent Fasting 90 day JumpStart is officially open.
Whats that? Its my proven, step-by-step plan for anyone interested in getting started with Intermittent Fasting. This is the exact 12 week plan that has gotten amazing results for so many nurses and other shift workers, and I cant wait for you to experience it!
Update: Since this article was written, many of you have asked for individual fasting guidance and have been interested in personalized fasting plans designed to fit your unique schedule.
Now without further delay..
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What Is Your Sleeping Schedule
This question is probably more important than the other 2.
When you sleep, you naturally fast since you are not eating, so the easiest way to decide your fasting window is to work around your sleeping hours, not around your working hours.
What do we mean?
Lets look first at a typical intermittent fasting schedule. This is for someone working between the 8:00 A.M to 6:00 P.M. window.
In this scenario, the person is probably sleeping somewhere between 10:00 P.M. and 6:00 A.M. This means that this person just added 3 to 4 hours before and after the sleeping window to make the 16-hour fast.
What happens if your sleeping window is right after the night shift?
In this case, we are assuming you are sleeping somewhere between 6 A.M and 2 P.M.
As you may have noticed, we applied the same formula. Just add a few hours before and after the sleeping schedule to achieve the 16-hour fast.
What happens if you decide to stay up all morning and go to sleep at noon?
In this scenario, we are assuming a sleeping schedule between 12 PM and 8 PM
If you notice, in both cases, you can work from 10 PM to 4 AM and achieve your fasting hours. The difference was your sleeping schedule.
The Challenges Of Intermittent Fasting For Nightshifters
Unlike people who work during the day who likely go to bed a couple hours after 8 p.m., night shift workers typically start working between the hours of 10 p.m. and midnight. If they stop eating at 8 p.m. to keep up with the 16/8 method, they will be awake for most of the fasting window and asleep for a good portion of their eating window.
Similarly, the 5:2 method is hard for night shift workers to adopt. It can already be difficult for night shift workers to fight fatigue and stay alert during their shifts, so operating heavy machinery or completing work that requires a lot of focus on fewer than 500 calories is not ideal.
These factors can make it difficult for night shift workers to participate in intermittent fasting and gain the health benefits these eating schedules have to offer.
However, this does not mean that people who work nights have to miss out on the perks of intermittent fasting. They simply have to make a few adjustments to the traditional eating schedules.
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Spreading Out The Workout Throughout Your Long Shift
Dont be afraid of simply exercising here and there, when you can.
Check out the Angry Birds Workout and split up your workout throughout your shift:
- Do squats in the supply closet. Weirdo? YUP. Who cares?
- Push-ups and planks in your cubicle.
- Pull-ups on the bus stop overhang waiting to go to work? Ive been there.
- Dumbbell rows with your desk and briefcase/backpack.
- Walking up the stairs on your break. Why not?
It all adds up, and every little bit is better than nothing. The strength training benefits are key, but theres one other key benefit to exercising throughout the day.
Coach Matt provides more tips on how to sneak in your training throughout the day right here:
And trust me, as a father of five who works from home, Matt knows how to sneak in his training.
What Is Your Night Shift Schedule
Typically, you will find 3 common shift types.
- Evening Shift: Working from 6:00 P.M. to 10:00 P.M.
- Night Shift: Working anywhere between 10:00 P.M. 4:00 A.M
- Early Morning: Working between 2:00 A.M to 8:00 A.M
Bearing that in mind, depending on whether you are a nurse, a taxi driver, or any other job that has a night shift, the schedule may vary.
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Maintenance Phase: 12 Months
At the conclusion of the 24-week weight loss phase, the dietitian will provide dietary recommendations for the 12-month maintenance phase. During this phase, participants are asked to maintain the diet strategy they have been randomised to. At the 24-week diet consult, the participant will discuss and decide their goal for the maintenance phase with the dietitian. No study foods will be provided during the maintenance phase.
Participants will be followed up at 2, 6 and 12months of the maintenance phase. The purpose of these reviews is to discuss whether the participant can manage the dietary strategy with minimal dietetic and study support. Therefore, the dietitian will not provide new dietary recommendations at these reviews. However, they can revisit dietary recommendations provided at the 24-week diet consult or those provided during the weight loss phase.
5:2 fasting diets
Participants who are aiming to continue with weight loss will be advised to continue with two fasting days per week, while those who are aiming for weight maintenance will be advised to have one fasting day per week. The dietitian will advise participants on how to meet 21002500kJ on fasting days.
Continuous energy restriction
Intermittent Fasting For Night Shift Workers
If you are a night shift worker, you have probably dabbled your way into intermittent fasting.
In case you havent, this article is for you.
Over the following few sections, we will discuss how intermittent fasting works on night shifts.
Additionally, we will also share some simple tips that will help you fast better during your shift window.
So, if you want to start getting all the benefits from intermittent fasting for night shifts, heres everything you need to do!
Staying Active During Your 12
Along with strength training, just staying active will help.
I actually have a timer on my laptop that goes off every 15 minutes to remind me to get up, walk around, stretch, do some push-ups, etc. Your phone can do the same thing! Technology, amazing.
Go for a walk around the office. If you are a nurse or doctor you are probably already doing a considerable amount of walking to make your rounds, so keep it up.
The reason for staying active is so important is three-fold:
Make Time For Resistance Training
You dont need to be in the gym everyday. And you dont even need a gym membership.
You can do sufficient resistance training to maintain and even build a little muscle right from home with bodyweight training or using simple equipment such as a pair of dumbbells and resistance bands.
Resistance bands and bodyweight exercises done for 3-40 minutes 2 to 3 days per week is all that is required.
This will go a long way to getting your body in shape and losing fat.
If you have time to do extra cardio you will help fat burning along even further but intermittent fasting alone will help you achieve the majority body fat burning you are after.
So if you are short on time and have to choose between cardio or resistance training go for the resistance training.
You will get better results in terms of body shape and fat burning overall when combined with intermittent fasting.
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Intermittent Fasting Schedule On Night Shift
Can You Consume Water While Fasting?
If you are planning to do a quickly, among the major concerns that occur is: Can you drink water while fasting? Well, the answer to this concern depends upon your goals. Many people are perplexed and also wonder if it is actually feasible to remain hydrated while fasting. There are numerous vital points to keep in mind to remain healthy throughout a quickly. Below are some standards:Intermittent Fasting Schedule On Night Shift
Stay clear of artificial sweetenersts}
If you get on a fast and also are lured to add sugar to your water, you ought to understand that sugar can disrupt your fast. Some sweeteners elevate insulin degrees, while others can interrupt your fast. Find out which sweeteners benefit your fast and also which ones ought to be avoided. If youre following a strict fast and also preventing sugar, below are a few methods to make it less complicated. Intermittent Fasting Schedule On Night Shift
One method to avoid these sugar while fasting is to keep away from natural sugar. Some studies show that sweetening agents actually boost insulin levels, and also can result in weight gain. Artificial sweeteners like sucralose are usually added to canister fruit, dressings, and syrup. Researchers have contrasted insulin actions when insulin-sensitive clients consumed water or sucrose with those who drank sugar-free or low-calorie soft drink.
Avoid drinks with high calorie content
Avoid exercise throughout a quick
Avoid drinking milk