Keto and working nights

(Kelly Bolin Hardin) #1

I’m starting keto tomorrow. I work 10 pm to 6am 5 nights a week. I sleep from 8 am to 3pm. I need advice and tips on how to plan meals around this shift and how long before I go to bed should I eat my last meal?

(Ron) #2

Hi Kelly,

Welcome! Do you get a lunch break in the middle of your shift?
If this were my schedule I would probably wake around 3:00 and have my first meal as a (light) breakfast about 4:00 pm. Then I would try to have my big meal before heading to work around 8:00 to 9:00 pm. Go to work and have a keto bag lunch during break.
Try not to snack (if you can , I know it is hard in the beginning) because that slows the progress to Keto adaption considerably.

Don’t hesitate asking as there are a bunch of great people on here that want to help.

(Rob) #3

As ever, Search (top right corner magnifying glass) is your friend. There are lots of Third/Night Shifters out there and they have discussed strategies before… here is a good one to start

(Sommer Strickland) #4

I work night shift 7-7 and after about 3 weeks into keto I started IF. I only eat once a day and usually around 10p-12a. Though I’m thinking about switching it to breakfast, but I haven’t. Depends on if you get fat adapted. I really wasn’t hungry, so I just cut down to one time a day, but you could always do breakfast and late dinner at work or breakfast and dinner in the evening and some light snacks at work. Good luck.

(Kelly Bolin Hardin) #5

I do get a lunch break. It’s whenever I want to take it… lol the perks of being the only nurse lol. Ok so “breakfast” when I wake up at 3. Dinner around 8pm, then a lighter meal at work. Should I stop eating several hours before bed?

(Ron) #6

It would be nice if you could make your bigger meal during your break which would better carry you through to the morning breakfast, but I know that probably isn’t feasible.
It would be better to not eat before going to sleep for a couple of hours to give your digestive system time to do it’s thing before that body shuts down for a rest. If you cannot do it you might have to snack lite with a hard boiled egg or cheese stick to curb the hunger.
The more times you feed increases insulin and that isn’t the best thing. This is why you hear about intermittent fasting of OMAD (one meal a day) protocols to reduce those insulin spikes.

(Kelly Bolin Hardin) #7

I could actually make the bigger meal for at work. Then maybe the light snack before coming home? But not eat before bed

(Ron) #8

Seams like a good place to start and as you go , you will adjust accordingly to better fit your needs.
If you have researched about keto you probably know this so just take it as reminder. Keep your carbs under 20g , your protein around or near your macro (there is wiggle room here), and as much fat as possible to give you that almost stuffed feeling. This will give the adaption process every advantage to succeed quicker. So many coming from other diets still want to count and restrict calories only impeding the process.
You will see this - KCKO …it means keep calm keto on and is a great strategy to follow.
Again, ask if you need help OR support!

(Bacon for the Win) #9

I worked nights for years. Thought meals would be easier when I went to days, wasn’t the case. Going back to nights soon and actually looking forward to it. Anyhow…

I ate between 4 and 5PM after I woke up and before I left for work. Again around 11PM ish… depending on how crazy the floor was, and again around 6AM. If it was too crazy for a meal I would eat when I got home or just skip it. I usually was in bed from 9AM - 3PM.

I lost most of my weight with this schedule and although I know it’s not ideal for sleep, cortisol, and so on, I did ok. I have not adapted well to days and it’s been a year.

(Jerrett Scott) #10

Hello, my fellow night walker!!! I work 6p to 6a. Im fasting right now, but I think when I get started back up I am going to do intermittent fasting. One meal right after work. It is my favorite time of the day. I love seeing the sun coming up! And eating at that time just adds to the moment.