What Is The Best Way To Fast Intermittently If You Work Night Shift?

What Is The Best Way To Fast Intermittently If You Work Night Shift?

Written by Andrew Brewer. ⚕️Reviewed and fact checked by our medical team.

What Is The Best Way To Fast Intermittently If You Work Night Shift?Intermittent fasting is a great open for everyone looking to make changes in their lives because it’s completely flexible. No matter your lifestyle and work hours, you can tailor an intermittent fasting plan to work for you, and that includes if you work the night shift.

Here are some tips to help you successfully intermittent fast no matter what hours you work.

Key Takeaways

  • Strategic eating windows: When working the night shift, it’s important to strategically plan your eating windows to align with your sleep schedule and work hours. For example, if you work from 11 p.m. to 7 a.m., you could choose to eat from 6 p.m. to 2 a.m., allowing part of your fasting period to occur while you sleep.
  • Focus on nutritious foods: During your eating windows, prioritize foods that are high in nutritional value, such as those rich in protein and fiber. While intermittent fasting doesn’t require you to eliminate food groups or count calories, being mindful of what you eat can make the fasting periods more manageable and prevent binge eating.
  • Stay hydrated: Adequate hydration is crucial, especially when working nontraditional hours. Drinking water can help reduce hunger cues, and black coffee or tea (without additives) may provide a temporary energy boost. Ensure you consume your daily recommended amount of water while fasting.
  • Be flexible and patient: Intermittent fasting is a flexible lifestyle choice that may require trial and error to find a plan that works for your specific circumstances. Start with more manageable fasting plans and gradually progress to more challenging ones. Don’t be afraid to make adjustments if something isn’t working for you. Patience and a measured approach can lead to long-term success.
  • Intermittent fasting is possible during night shifts: The article emphasizes that intermittent fasting is indeed achievable while working the night shift. By experimenting with eating windows that align with your work and sleep schedule, you can find a rhythm that works for you. Once you discover the right approach, adhering to your fasting windows will become more natural, and you’ll experience the positive effects of intermittent fasting.

Be Strategic about your Eating Windows

For those who work evenings, it can be challenging to intermittent fast, but not impossible! You just have to be strategic about the times you eat, especially if your schedule flips back to daytime hours when you are not at work.

If you work 11 p.m. to 7 a.m. and want to adhere to a 16:8 intermittent fasting plan, perhaps you choose to eat 6 p.m. to 2 a.m. That way, part of your fasting happens when you’re sleeping, and you’re still able to eat a few traditional meals to help you power through a shift.

On your off days, you may be hungrier, so be prepared to flex timing until you find one that works for you. Keep in mind that the shorter your eating window, the more difficult it may be to flex when you are not at work. Give yourself grace as you work out your ideal timing.

Eat Well

During your eating windows, you want to focus on foods that are high in nutritional value. Look for protein and fiber to help you feel fuller longer. Carbs are okay to eat but know you may feel a burst of energy followed by extreme tiredness if you eat too much too fast.

Most intermittent fasting plans allow you to eat what you want – you don’t have to cut food groups or count calories. However, by being mindful of what you put into your body, it will make the fasting windows easier. It can be tempting, but avoid binge eating during these times.

Stay Hydrated

Water can help keep some of the hunger cues at bay, so make sure to stay hydrated, especially as you work nontraditional hours. Additionally, black coffee and black tea are often allowed during intermittent fasting, which can help give you a temporary boost of energy as you push through the night.

Some plans will also allow you to add no-calorie sweeteners, while others are stricter as it could trigger a metabolic response in the body. Hydration is critical to help keep your body moving forward, so as you fast, make sure you drink your daily amount of water.

Be Flexible

Intermittent fasting is a flexible lifestyle choice, and sometimes it takes some trial and error to see what will work for you and your schedule. You should start with more manageable plans before you level up to the more challenging ones.

You may not see results as quickly, but you will be more successful in the long run if you are slow and measured with your approach. If something isn’t working for you, don’t be afraid to make changes. Once you find a plan that works for you, you’ll notice a world of difference in how you feel.

So, Can I Intermittent Fast While Working the Night Shift?

You can absolutely intermittent fast when you are working the night shift. You just need to make sure that you pick eating windows that work both when you are on and off the clock. This can be challenging, so it will often be a trial-and-error process.

Once you find that sweet spot, intermittent fasting will become easier. You’ll start to naturally adhere to your windows instead of counting down the hours until you can eat next.


  • Can I still lose weight with intermittent fasting if I work night shifts?

Yes, intermittent fasting can still be effective for weight loss even if you work night shifts. By strategically planning your eating windows and focusing on nutritious foods, you can create a calorie deficit and achieve weight loss goals.

  • What if I get hungry during my fasting period while working the night shift?

If you experience hunger during your fasting period, try drinking water or black coffee/tea (without additives) to help curb the hunger cues. Staying hydrated can help manage hunger, and the temporary energy boost from caffeine can be helpful during the night shift.

  • Is it necessary to adjust my fasting schedule on days when I’m not working?

On your off days, you have the flexibility to adjust your fasting schedule based on your sleep schedule and personal preferences. It’s important to listen to your body and find a timing that works best for you, even if it deviates from your regular night shift routine.

  • Can I consume any type of food during my eating windows while intermittent fasting?

Intermittent fasting allows flexibility in food choices, so you can eat a variety of foods during your eating windows. However, it’s recommended to focus on foods with high nutritional value, such as protein and fiber, to keep you feeling fuller for longer and support overall health.

  • How long does it take to see results with intermittent fasting while working the night shift?

The time it takes to see results with intermittent fasting can vary depending on various factors, including individual metabolism and adherence to the fasting schedule. It’s important to be patient and consistent with your fasting routine to experience long-term benefits such as weight loss, improved energy levels, and overall well-being.

  • What if I can’t find a fasting schedule that works for me while working the night shift?

Finding the right fasting schedule may require some trial and error. If you’re struggling to find a suitable plan, consider starting with more manageable fasting protocols and gradually adjusting them until you find what works best for your night shift schedule and personal preferences.

  • Is intermittent fasting safe for everyone, including those working night shifts?

Intermittent fasting can be safe for most healthy individuals, including those working night shifts. However, it’s always advisable to consult with a healthcare professional, especially if you have any underlying health conditions or concerns about how intermittent fasting may interact with your specific circumstances.

  • Can intermittent fasting affect my sleep quality while working the night shift?

Intermittent fasting itself may not directly affect sleep quality. However, it’s essential to prioritize sufficient sleep during your fasting and non-fasting hours, as sleep deprivation can impact overall health and well-being. Establishing a consistent sleep routine and creating a conducive sleep environment can help promote better sleep while working the night shift.

  • Can I exercise while intermittent fasting during the night shift?

Yes, exercising while intermittent fasting is generally safe. However, it’s important to listen to your body and adjust your exercise routine accordingly. If you feel low on energy during your fasting period, you may consider scheduling your workouts during your eating windows or consuming a light snack before exercising.

  • Will intermittent fasting affect my productivity and energy levels while working the night shift?

Intermittent fasting affects individuals differently. Some people may experience increased energy levels and improved focus during fasting periods, while others may require more adjustment. It’s recommended to pay attention to your body’s signals and make any necessary adjustments to ensure you maintain productivity and energy levels during your night shifts.

Andrew Brewer

Andrew Brewer

Andrew Brewer started Fastingapps.com to give people the guidance that he never received when he was first starting. His goal is to make your goals achievable and to offer you only the best fasting apps that the internet has to offer. You're not on your own - Andrew and the entire family of reviewers at Fastingapps.com are here with you every step of the way!