How should those who work at night feed themselves? Often in the scientific literature there is talk of shift workers and health problems that are related to people who, working at night, have altered circadian rhythms. In numerous studies it has been found that those who work at night tend to suffer from metabolic syndrome. But what exactly is this due to?
And what is the diet for those who work night shifts and want to stay fit or even lose weight?

In light of recent studies, I will try to answer in this article all the questions of those who work at night and are concerned about their health.

THE DIET FOR THOSE WHO WORK AT NIGHT
THE CONSEQUENCES OF NIGHT SHIFTS

First of all, let’s debunk a cliché.
Although it is established that working at night leads to a reversal of the circadian rhythms, it must be said that not this thing in itself does not automatically lead to gaining weight.
Those who skip the night’s rest have a slight worsening of metabolism in two directions.
On the one hand, the basal metabolic rate is lowered by a few percentage points, so that about 2-3% of calories are burned to stay alive. On the other hand, we have a worsening of lipid metabolism, that is, the body burns fat with more difficulty, which we generally notice with higher levels of cholesterol and triglycerides in the blood.

At the same time we have a hormonal change that certainly does not help: higher cortisol levels which in the long run affect insulin sensitivity and therefore worsen blood sugar.
Higher ghrelin levels and lower leptin levels.

Let’s make it short: you are hungrier and satisfied with more difficulty.
In short, the situation put in this way would seem a condemnation.

However, simplifying is very risky, and often there is the risk of giving misleading information if we limit ourselves to saying only these things. One may get the impression that nothing can be done in the face of what appears to be a minor metabolic and hormonal disaster.
Scientists think differently.

THE PROBLEM IS HOW AND WHEN YOU EAT

It is true that there are changes due to the fact that you work at night.
But, beware, the problem of shift workers is neither due to the reduction of their basal metabolism nor to hormonal variations. These things do have a weight, but minimal. The big weight, on the other hand, has the power supply. That is, in all studies on shift workers we always arrive at the same conclusions. And that is that those who take turns tend to eat in a disorderly way.

To understand the difference, let’s compare these studies with those on insomniacs.

We know that those who are sleepless have similar problems to those who work at night. But that doesn’t mean that insomnia in itself makes you fat. It is true, for example, that the basal metabolic rate is slightly lowered.
But at the same time it is true that more calories are burned than lying in bed: 6% more.

So why does he get fat? Because sleepless people often eat at night!
Just like the session player. And none of these categories eat celery from midnight onwards.
Whoever stays at home opens the fridge, whoever takes breaks lets himself be tempted by the candy or the bag of chips.

It is the food taken after hours that determines the fatness

It is estimated that those who work night shifts eat worse than those who work during the day.
Lots of snacks at the machines. End-of-shift breakfasts often high in fat that have a negative impact on triglycerides. Croissants, donuts, biscuits. Because he breaks away from work and sings to the bar.
The scientists analyzed the calorie ratio and also the changes in fat, carbohydrate and protein at various times of the day.
A high-fat breakfast at dawn or early in the morning increases triglycerides and cholesterol in those who have not slept. The breakfast with more carbohydrates is not. But if I have a more carbohydrate meal at eleven in the morning, if I’m on the night shift I’ll have a rise in blood sugar.
So basically the problem with shift workers is when they eat and what they eat. In short, one fundamental thing must be avoided: that the stress of work has repercussions on eating habits.

Now that we know shift workers aren’t doomed to get fat, let’s see how they can stay fit all the time or even lose weight if they want to ( CONTINUED ON PAGE 2 ).