Is there any way to cope with your diet by working three shifts?

1. General nutritional characteristics during shift work

2. Rules that everyone has to follow

3. Working first and second shifts

4. Third shift, night shift

1. General nutritional characteristics during shift work

People who work in the shift system lose enormous amounts of energy. They also often eat irregularly during periods of increased insulin resistance. In addition, irregular work schedules can be a stressor for the body. The health and overall fitness of shift workers, especially night shift workers are severely impaired. During the day, glucose tolerance and insulin sensitivity are significantly higher than during the night. Therefore, shift workers often eat meals at times when they are more resistant to insulin.

2. Rules that everyone has to follow

It should be noted that regardless of whether a person is working shift or not, general nutritional rules must be followed: A balanced meal must be eaten before going to work; Meal breaks should be no more than 45 hours; Meals should be distributed proportionally throughout the day, according to an appropriately selected calorie balance; Water should be consumed approximately 2.5 liters during the day; Caffeine should be avoided in excess; Last meal should be taken approximately 23 hours before bedtime.

3. Working first and second shifts

In the first and second shift, it's pretty simple. It's important to keep a certain rhythm then. The same rules apply to people who work from 8am to 4pm. The most important thing is to eat the first meal within an hour of waking up. You don't often feel hungry when you get out of bed, but you should still eat a small meal then. Calculating the amount of time each meal takes depends on how much it takes. If you eat four meals a day, the break between meals should be about 4.5 hours, at 5 meals, 3.4 hours, and at 6 meals 2.5 hours.

4. Third shift, night shift

Work on the third shift, that is, the night shift, creates more problems in dieting. It is also important to keep in mind that the energy needs of people who work at night are as high as those who work in the morning, only the breakdown of the meals is different. You should not give up eating at night, it must be as full-fledged as during the day, but it must also supplement energy losses. This normalizes appetite and prevents problems with the digestive system. You also need to remember to keep at home proper breaks between meals, which will also not differ from those during the first and second shift.