Diet Plan for Weight Loss for Indian Night Shift Workers !

Lately, I have been approached by a lot of  night shift workers for weight loss diet plan. Well this took me some time to come up with. But this diet plan for weight loss for Indian night shift workers will be a very helpful one if followed correctly.

Night shifts cause a lot of stress on a person and stress is the best friend of obesity. The moment you get stressed out, you start inviting more weight in your body. This diet plan for weight loss for Indian night shift workers will not only clear the confusion in the air about what to eat and when to eat, but it would definitely help you in losing some weight and getting you closer to your Health goals.

Here is a sample diet plan for weight loss  for You:

Diet plan for weight loss for Indian night shift workers 

Mix veg salad

Food Item	Amount	Calories (kcal)	Protein (g)
Dinner  7.00 – 8.00 pm
Vegetable khichadi	1 soup bowl	202.5	9.5
cucumber / tomato  raita	1small bowl	75	-
Mix veg salad	1 bowl	30	-
10.00 Pm
Green tea	1 cup	25	-
with
Oats Biscuit	2	56	2
01.00 am
Fruit salad	1 medium bowl	40	-
Or
Fruit juice	1 glass	100	1
or
Coconut water	1	50	-
3.30 – 4.00 am
Green Tea	1 cup	25	-
Roasted channa / soyabean	1  small cup	100	6
5.30 – 6.00 am
Skimmed milk	1 glass	150	4
Corn Flakes / Wheat Flakes	1 Tbs	50	4
Apple / Orange	1	45	-
11.30 – 12.30 pm
Mix veg salad	1 bowl	30	2
Phulka (without ghee )	2 medium size	100	3
Mix veg sabji / chiken / fish prep	1 bowl	100	1 / 6
Dal	1 bowl or more	150	6
Warm water with lemon	1 glass	-	-
3.00 pm
Green tea / Buttermilk	1 cup	25	-
wheat rusks	2 medium size	120	6
5.00 Pm
egg white omelet	2	80	8
Brown bread Toast	1	30	2
Fruits	1  bowl	40	-
Total		1523 kcal	60 gm

Diet tips  for weight loss for Indian night shift workers  :-

1] Drink more of green tea / herbal tea instead of regular tea and coffee.

2] Fruits and salads are blessing in disguise. eat them whenever you get a chance.

3] Keep non – veg food at bay if possible. and if you really wish to eat, avoid them for dinner, have them for lunch instead.

4] Keep dinners light.

5] Drink as much liquids as possible.

Read more tips on Diet for night shift.

Diet plan for weight loss for Indian night shift workers 

How much weight will i lose ?

This diet plan for weight loss for Indian night shift workers is only a sample diet plan. It may or may not  suit your lifestyle and timings but you can shift the timings in the chart to your convenience.  diet plan for weight loss for Indian night shift workers can help you lose 3 kg to 4 kgs in a month if followed regularly with 45 mins of  low intensity exercises.

While you follow this  diet plan for weight loss for Indian night shift workers, you can always contact me or leave your query in the comments and i will try to help you at the earliest . All the best !!