eating on the night shift

I'm hoping some of you can help me.  I've had some regain, and I'm trying to get my head together to get the weight off, plus lose an extra 20 to get to my original goal.  My issue right now is my work schedule.  I work 7pm-7am, 3 nights a week.  I have a 9 month old, so on the days when I have to work, I'm awake from the time he gets up in the morning until the following day....with a nap or two in between.  My question is, since my day doesn't really "end" when I have to work, how should I incorporate my protein and meals so that I don't go overboard on those days? I have a tendency to graze all night at work, and I don't know if it keeps me awake, or what, but I'm thinking that this is how I put most of this re-gained weight on.  According to my original eating plan, the minimum amt of protein for me per day is 73g, I can go over that if I want, and no more than 11g of fat per meal, not exceeding 43g daily.  Any suggestions on how to keep all that in check so I can obtain my goal?

I think you must think in terms of planning meals at a consistent time each day, no matter how long you are awake.  I seem to operate best when i have about 5 meals 2-3 hours apart and consciously cut-off my eating after 8 PM.  I work a more or less traditional day shift though.  Since your "workshift" is longer and iregular in hours, plan 5-6 meal times that correspond to your work hours and stick to this schedule every day.  This way, you will eat more heathily and not overeat.  You can make sure you get in all your protein but adding high protein snacks (jerky, yogurt, protein drink or bar, etc.) for one or more of your planned minimeals.  Good luck.

thank you.  i will try that.  i probably need structure like that in my life.

One more thought...I also carry daily my ugly blue Costco insulated lunch box with as many meals and snacks as I will need for the day.  Some days I do work 12 hours and may really need to carry all my food and snacks for the entire day with me (I hate those days).  But, the good thing is, I will know what I will eat for meals and snacks, the total calories of all the food I consume and not be tempted to run out for a fast/bad meal because I had no other options.  If you can store a few goodies at your place of work, this may help too.  Good luck.

I travel a lot--transatlantic. I find that when I do that I tend to stay up on either end of the travel to try to combat jet-lag. Sometimes I even leave the states in the afternoon or evening, fly all night, arrive in the UK in the morning, take a shuttle home (about 2 hours) go home shower--then go into work. I find that I always tend to eat more often when I'm traveling. I try to prepare for it by having LOTS of healthy options, including high protein ones. I also make sure I have fruit. Some of the things I bring are little packets of mixed nuts, or mixed nuts with a bit of dried fruit--it's important to me that they're the little servings, because otherwise I'd tend to be out of control. Beef jerky, Kashi bars, Odwalla bars--and also diet coke (for some a no-no) and water. I also carry a baggie with decaf teabags, decaf coffee bags (Folgers), diet hot chocolate, and Horlicks Extra Light (a malted drink mix here in the UK) along with Splenda and cream if I can get the little liquid ones. This gives me lots of options--and they're all good (though I know some would disagree). I find that if I have lots of choices, I'm less tempted by things I don't *really* want to eat. At work I also keep the 100 calorie bags of both regular and kettle corn popcorn, and cup a soup stuff. I would make sure you're drinking lots of fluids and then eat some of this sort of stuff. Personally, that seems like a grueling schedule--and the food you're eating sounds more like fuel to keep you going--than you being out of control. Hope this helps, Kim

I too am on Nights. I too have regained. I am currently trying to get back on track with the 5 dpt diet. After this i plan to do protein shakes three to 4 a day, with one protein based meal with my family in the evening. I know this is going to be hard, but it is a MUST!!   I WILL NOT GO BACK!!!