Can Night Shift Workers Lose Weight with Intermittent Fasting?
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Working night shifts can be tough on the body. It often means eating at odd hours, poor sleep, and higher chances of gaining weight or developing health problems like type 2 diabetes. But can changing the timing of meals help night shift workers lose weight and stay healthier? A new study from Australia looked at this question closely.
What Was the Study About?
Researchers tested whether two types of intermittent fasting could help night shift workers lose weight and improve their insulin levels. Intermittent fasting means eating very little or nothing for certain periods, then eating normally during other times.
In this study, 250 night shift workers with overweight or obesity were divided into three groups:
- CER (Continuous Energy Restriction): People in this group ate fewer calories every day.
- IF:2D (Intermittent Fasting on Day Shift/Days Off): These participants ate only about 500 calories on two days a week that didn’t include night shifts.
- IF:2N (Intermittent Fasting on Night Shifts): These participants ate the same limited calories on two nights a week when they were working night shifts.
All three groups followed their assigned diets for 24 weeks.
What Did the Study Find?
At the end of 24 weeks, here’s what researchers found:
- All groups lost weight: On average, participants lost 5 to 8 kilograms (about 11 to 17 pounds), regardless of the strategy they followed.
- No big difference between groups: The amount of weight lost and improvements in insulin levels (a marker of diabetes risk) were similar across all groups.
- Other health benefits: All groups also saw improvements in blood pressure, waist size, fat mass, and insulin levels.
- Cholesterol wins for IF:2D: The group that fasted on their days off (IF:2D) saw bigger drops in total and LDL (bad) cholesterol compared to the daily calorie restriction group.
What Does This Mean for Night Shift Workers?
If you’re working nights and trying to lose weight, this study offers good news:
- You have options: Whether you choose to eat fewer calories every day or fast just two days a week, both approaches can work.
- Meal timing matters: Fasting on your days off (instead of while working nights) might give you better results for cholesterol.
- Stick with it: Most people in the study who stuck with the program for 6 months lost a meaningful amount of weight.
Simple Tips for Trying This Yourself
Here are some practical takeaways if you're a night shift worker considering intermittent fasting:
- Try fasting on your days off: It might be easier and could improve cholesterol more than fasting on work nights.
- Keep it flexible: Choose the two days that work best with your schedule.
- Eat healthy meals: Even on non-fasting days, aim for nutritious food choices.
- Stay consistent: Weight loss takes time, but steady effort pays off.
Final Thoughts
Night shift workers face unique health challenges, but this study shows that structured eating plans—whether daily or just twice a week—can help manage weight and improve key health markers. If you’re considering trying intermittent fasting, talk to a healthcare provider or dietitian to find a plan that works best for your lifestyle and health needs.