According to The National Academies of Science Engineering Medicine, women should enjoy 2.7 litres, or around 11 cups of water and 3.7 litres, around 15 cups, for men. The eating patterns in fasting range from alternate day fasting -- where you fast for 24 hours and then eat normally the next 24 hours -- to a plan like the 5:2 diet where you fast … Let’s explore these points in more detail: A big chunk of the water we receive every day comes from the fruits and vegetables we eat. Very informative Nightshift ICU RN here. Do you consume large amounts of caffeine (more than 1 cup of coffee) to stay awake. When will I enjoy a meal with my family? What are your health goals and eat those! The lowest insulin effect is in the morning or early afternoon. If you are looking to eat at more reasonable hours on your days off ending the fast a few hours early on your first day off will be the easiest option. How do you schedule you meals? What struck me as interesting but also sort of obvious, is that any diet without exercise will (should) result in weight loss of both fat and lean mass, with the latter being everything besides fat, including muscle. Why Intermittent Fasting Works. Don’t rush or compare yourself to others, it may take you longer to adjust and that’s okay. Great article! As a rotating shift worker myself I totally get this question. Seek medical advice before you fast, if you have any of the following health concerns or situations: For some women, intermittent fasting can cause our hormones to go crazy, particularly if we under eat and don’t consume enough calories. What other strategies did you use? I stopped fasting and felt a little better. Sugar is easy to burn, so your body keeps some sugar in your blood, muscles, and liver for easy access. One might say that intermittent fasting is meant to be a lifestyle, not a short-term diet. After the last night shift I (as most people seem to do) wake up at about 1pm and try to be ‘normal’ lol. Instead of asking, “when and what should I eat on night shift?”, how about “should I eat on night shift, at all?” For most of us, the idea of forgoing food for 16+ hours may seem ridiculous, but it’s proven to help not only your waistline but also your overall health and simplify your 3rd shift lifestyle. And it’s going nuts thinking you’re heading into starvation mode… which of course you’re not. Cheers, Em. There are many benefits to fasting, but timing your workout all depends on when it works best for you. Can you give me any advice? Is this a myth or something that doesn’t matter as long as you’ve been fasting for the 16 hours ? So you don’t want to feel fatigued due to not enough calories. My main issue is in regards to what eating window to choose on days off when we ‘flip’ back and forth between shifts. How can I fit 16/8 in a doable way in my life? Make sure you are giving your body the best chance to rest and restore through sleep. The women who fasted for LESS than 13 hours each night had a 36% HIGHER risk for breast cancer recurrence. If you suffer from low blood sugar or have issues with blood regulation, If you have a history of eating disorders, If you have issues with your gall bladder and or thyroid. Therefore, this shouldn’t be a reason to not try intermittent fasting. If you overcome the psychological elements and occasional social judgment from others while on night shift, intermittent fasting will simplify your life. Hi Laurie, do you ever feel hungry after midnight at all? Thanks again. Working out strengthens your muscles and bones. It seems to be consistent with and is the one I used that cycles between not and. ) could be unsafe if not hydrated enough losing body fat and maintaining muscle is intermittent. To sleep however, it may help you feel less stressed and happier let eating. 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