How to lose weight if you work in shifts

How to plan your diet for the day if you have an erratic schedule

Well, the body clock is a term of immense value. In the context of food habits, the term is employed to mean how to strategize your 24 hours so that you get the right food at the right time.

There is an old saying, “Early to bed, early to rise makes a man healthy, wealthy and wise”. One of the terms used is healthy. This means waking up early is somehow linked to your good health. But, what if you wake up late? What are the consequences that follow? We will discuss all these aspects in detail and even some other topics related to it.

When to eat after you wake up?

It is generally said that breakfast is the most important diet of the day. Why is this so? Well, if you ponder over it, you can get the answer yourself. A gym diet can be planned by our Fitness coach for you. To be more specific, breakfast means breaking the fast after you wake up from sleep. And it should generally be done 20 to 30 minutes after you wake up. However, if you are in the habit of practicing workout, have some amount of calories before you work out.

What is an ideal wake up time?

Well, there can be no fixed time to be called an ideal wake up time. There can be no watertight compartment in this regard. This is because of the reason that the sleep cycle of every individual is different. Some sleep for 5 hours, while others may sleep for 8 hours. Moreover, in some parts of the country waking up at 5 a.m. is considered ideal while at some other places no one wakes up before 8 a.m. So, how to get the answer? Well, let us apply our logic. Eat at least at such time when you can have your breakfast. An ideal breakfast timing is around 8 to 9 a.m. So, wake up half an hour prior to it.

What are the harmful consequences that might follow if you skip your breakfast?

To be honest, breakfast gives you the strength to face the rest of the day. It is a start to your day. When you do not start perfect, how can you expect to get good results? If your sleeping and eating are not in coordination, your internal body clock might undergo tremendous harm. It can severely affect your appetite and metabolism. In fact, your body becomes prone to late night sleeping and longer sleeping duration. All these have a negative impact on your health- both physically as well as mentally.

What to eat if you wake up late?

There are different views of dietitians in this regard. Let us know some of them.

  • Well, if you do not wake up early and you are very late for breakfast, do not go for breakfast. Instead, drink a lot of water first, say around 1 liter approximately. Then have light breakfast like milk, tea or coffee. Then have lunch around 1-1:30 in the daytime. You can then try anything in the evening too.
  • Try to understand if you wake up at say 11:00 a.m. and have breakfast. Then, you will have lunch at around 3 p.m. in the noon. You will then have that evening light food at around 7-7:30 p.m. And consequently, you will have dinner very late. So, your whole body clock will get destroyed. It is then better to have something light when you wake up late.
  • You can have light quick breakfasts if you wake up late. These will include yogurt mixed with fresh fruits like strawberry, blueberry, etc. You can even have almond butter and banana sandwich. In fact, 3 minutes of oatmeal is another good option.


It is to be kept in mind that waking up late is somewhat interrelated to staying up late at night. The modern lifestyle has made people unhealthier. But, let me tell you something. You need to understand that work or anything else is secondary, health is the primary thing. It should be your priority. You need to sleep early so that you can get up early. For this try not to have any trigger foods in dinner plus learn to manage stress and your behavior patterns accordingly.

The best way to follow a diet plan is to get in touch with a Nutritionist or dietician who can make a diet plan for you as per your routine and cultural background.

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