Keto Night Shift Survival Guide: Eating Right, Staying Alert

Working night shifts can be challenging for those on a keto diet due to disruptions in circadian rhythms, increased health risks, and irregular eating patterns. To optimize health and energy levels, night shift workers must carefully plan their meals to align with their adjusted active and rest periods, focusing on a high-fat, low-carbohydrate, and moderate-protein intake to maintain the metabolic state of ketosis. This involves strategic meal planning, establishing sustainable eating habits, and choosing portable keto-friendly options that fit their unique schedules.

Eat your main meal before your shift

Eating your main meal before your night shift is a key strategy for optimising the keto diet around your working hours. This approach helps to avoid an energy drop during work hours and allows you to settle into your sleep routine more comfortably after your shift.

It is recommended that you eat your largest meal 2-3 hours before your shift begins to allow time for digestion. This timing ensures that your body has the fuel it needs to sustain you through your shift, and that you won't experience a dip in energy levels.

The keto diet emphasises high-fat, low-carb, and moderate-protein intake, prompting the body to enter a state of ketosis, where it burns fat for energy instead of glucose. Therefore, your pre-shift meal should be high in fat and moderate in protein to promote satiety and sustain you through your shift.

Some examples of foods to include in your pre-shift meal are:

• Avocados
• Olive oil
• Nuts
• Cheese
• Chicken
• Fish
• Tofu
• Leafy greens
• Cucumbers
• Bell peppers

In addition to the main meal, you may also want to consider having a small, high-fat snack midway through your shift to maintain ketosis and energy levels.

Consume high-fat snacks

Snacking on high-fat foods is a cornerstone of the keto diet. The high-fat content of these snacks helps to increase satiety, reducing the urge to snack frequently and helping to regulate hunger cues. Here are some high-fat snack options to consider:

Nuts

Nuts are a great source of healthy fats and are perfect for snacking. Opt for nuts like macadamia nuts, pecans, walnuts, pine nuts, Brazil nuts, hazelnuts, and almonds. These nuts offer the ideal macronutrient blend for the keto diet, with high fat, moderate protein, and low carb content.

Cheese

Cheese is another excellent high-fat snack option. Go for varieties like Asadero, Cheddar, Gouda, Goat Cheese, Parmesan, Mozzarella, and Blue Cheese. Cheese crisps and crackers are also available as keto-friendly options.

Avocados

Avocados are packed with healthy fats and offer great versatility. Enjoy them as a simple snack or incorporate them into recipes like guacamole or keto chocolate avocado mousse.

Deli Meats

Sliced deli meats like turkey, roast beef, and ham are convenient high-fat snacks. Pair them with cheese and mayonnaise for a tasty keto bite.

Hard-Boiled Eggs

Hard-boiled eggs are a quick and easy keto-friendly snack option. While they are low in fat, pair them with a high-fat food item like mayonnaise, cream cheese, or butter to make them more keto-compliant.

Beef Jerky

Beef jerky is a great keto snack option, but it's important to choose a variety with zero carbs and zero sugar. Pair it with a high-fat dip or spread to make it even more satisfying.

Pork Rinds

Pork rinds, also known as cracklings or chicharrones, are a zero-carb, high-fat snack option. They are a great choice when you're craving something salty and crunchy.

Dark Chocolate

Indulge your sweet tooth with some dark chocolate. Opt for chocolate with 70% cocoa or higher, and avoid milk chocolate and chocolate with less than 70% cocoa to stay within your keto limits.

Olives

Olives are little packets of healthy fats and are a great addition to your keto snack repertoire. Just be mindful of the salt content, as they are often preserved in salt.

Seeds

Don't forget about seeds! Pumpkin seeds, sesame seeds, hemp seeds, flax seeds, sunflower seeds, and chia seeds are all great options. While they may be higher in carbohydrates, most of those carbs come from fiber, resulting in a lower net carb count.

Keto-Friendly Snack Bars

When you're on the go, consider snacking on keto-friendly bars, such as Perfect Keto Nola Bars or Fat Snax Crackers. These options provide a satisfying crunch while keeping you in ketosis.

Consider fasting overnight

Fasting for short periods can help you reach a state of ketosis. Intermittent fasting (IF) is a popular dietary approach that involves regular short-term fasts. It can be an effective way to induce ketosis and offers several potential health benefits, such as managing obesity, diabetes, and cardiovascular disease.

For night shift workers, intermittent fasting can be a useful strategy to align with their unique schedules. Here are some tips for incorporating intermittent fasting into your night shift routine:

• Meal Timing: Plan your meals according to your shift timings. Eat your pre-shift meal 2-3 hours before starting your shift. This pre-shift meal should be high in healthy fats and moderate in protein to promote satiety and sustain you through your shift.
• Mid-Shift Snacks: During your shift, you can opt for keto-friendly snacks like nuts, cheese, or keto bars to maintain your energy levels. These snacks will help you avoid an energy drop without disrupting ketosis.
• Post-Shift Meal: After your shift, have a lighter meal before you sleep to avoid digestive issues. Focus on high-fat, low-carb options that facilitate ketosis and minimize sleep disruptions.
• Hydration: Stay well-hydrated throughout your shift, especially if you're working during the night. Water is the best choice, but you can also include coffee in moderation, without adding sugars or high-carb dairy.
• Exercise: Incorporate moderate-intensity exercises like walking, cycling, or yoga into your routine. This can support your body's transition into ketosis and enhance fat burning.
• Sleep Management: Managing your sleep patterns is crucial when working night shifts. Aim for a consistent sleep schedule and create a conducive environment for sleep during the day, such as using blackout curtains and reducing noise.
• Gradual Adaptation: Initiate the keto diet gradually during your off days to ease the transition into ketosis and avoid the 'keto flu.'
• Health Considerations: While weight loss may be a primary goal, the keto diet has been associated with improvements in LDL cholesterol levels, which is beneficial for long-term health. However, it's important to consult a healthcare professional before starting any new diet, especially if you have underlying health conditions.

Remember, intermittent fasting may not be suitable for everyone. Consult a healthcare professional or nutritionist to determine if it aligns with your personal health goals and work-life balance.

Stay hydrated

Staying hydrated is essential when following the keto diet, especially for night shift workers. Here are some tips to ensure you stay hydrated while working the night shift and adhering to a keto diet:

Drink Plenty of Water

Water is the best way to stay hydrated, and it is crucial to consume enough throughout your shift. Aim for around 2.7 litres for women and 3.7 litres for men per day. To make drinking water more enjoyable, try adding mint leaves or lemon juice to your bottle. Alternatively, invest in a vacuum-insulated water bottle to keep your water cold throughout your shift. Place your water bottle in a visible location to remind yourself to drink regularly.

Eat Water-Rich Foods

In addition to drinking water, you can stay hydrated by consuming water-rich foods. Since the keto diet restricts carbohydrates, opt for water-rich fruits and vegetables to meet your carb intake. Examples of water-rich fruits include watermelon, strawberries, grapefruit, cantaloupe, and peaches. As for vegetables, choose lettuce, celery, bok choy, radishes, and cucumbers.

Use Electrolyte Replenishing Drinks

The keto diet can lead to a loss of electrolytes, so consider incorporating electrolyte-rich drinks into your routine. You can find electrolyte mixes or create your own by adding a pinch of salt to your water, which will help replenish lost electrolytes.

Be Mindful of Caffeine Intake

While coffee and tea can provide an energy boost during your shift, they also have a diuretic effect, which can contribute to dehydration. Therefore, consume these beverages in moderation and avoid adding sweeteners. Instead, opt for a splash of heavy cream or unsweetened almond milk in your coffee.

Avoid Sugary Drinks

Sugary drinks can cause spikes in blood sugar and energy levels, so it is best to avoid them. They can also contribute to weight gain, which is a common challenge for night shift workers due to altered eating patterns and limited healthier food options.

Manage Your Sleep Patterns

Working night shifts can disrupt your body's natural circadian rhythm, affecting your sleep quality. This disruption can impact your health and increase the risk of weight gain. Therefore, it is crucial to prioritise sleep by creating a consistent sleep schedule and optimising your sleeping environment during the day.

By following these tips, you can effectively stay hydrated while working the night shift and adhering to a keto diet. Remember that proper hydration is essential for your health and can also help you maintain your energy levels throughout your shift.

Avoid being at work during the keto transition phase

The transition period to a ketogenic diet can be challenging, and it is best to avoid being at work during this time. The transition period can be accompanied by adverse side effects, commonly known as the "keto flu." this can cause fatigue, weakness, lightheadedness, "brain fog," headaches, irritability, muscle cramps, and nausea.

The keto flu usually starts on the second day of the diet and can last for a few days. During this time, it is important to be gentle with yourself and avoid strenuous activity and work if possible. The transition period can be a challenge, both physically and mentally, and it is important to give your body time to adjust.

By the fifth day, you should be starting to feel better, and by the seventh day, the worst of the transition is usually over. However, it can take up to three weeks for the body to fully adapt to using fat for energy, and it is beneficial to be mindful of this process and avoid work during this time if possible.

The keto diet is a significant change from the standard American diet, and it can be tricky to navigate the restrictions and plan meals. It is a total turnaround, with a focus on high fat, low carbohydrate, and moderate protein intake. This is a dramatic shift for the body, and it takes time to adjust.

The transition period can be made easier by eating lots of healthy fats and non-carb sources of fiber, such as flaxseeds, avocado, chia seeds, and peanuts. It is also important to stay hydrated and be mindful of electrolyte balance. Gentle exercise, such as walking and stretching, can also help during the transition.

By avoiding work during the keto transition, you give your body and mind the space to adjust to this new way of eating. This can help set you up for success and ensure you feel your best during the challenging night shift. It is a challenging process, and giving yourself time to adjust and plan is a beneficial strategy for the long term.

Frequently asked questions