Our expert says:
Thank you for your kind words. Basically you need to eat a diet that is low in fat and contains more carbs and proteins. The fact that your 'day' starts at 4 pm removes the injunction about eating after 6 or 9 pm, because your night shift is equivalent to other people's day. I would recommend that you follow an energy-reduced, low-fat, high-fibre diet (click on 'Diet' at the top of this page, 'Weight loss', ‘Balanced diet' and then on 'Slimming Diet' for a copy of such a diet). Contrary to general belief, carbs have a low energy content of only 16 kJ per gram compared to 37 kJ per gram for fats. Proteins provide 17 kJ per gram, thus it is better to concentrate on carbs and proteins if you want to prevent weight gain. If you reduce your fat intake you will also reduce your energy intake and prevent weight gain. Select low-fat proteins for your diet (fat-free milk, yoghurt and cottage cheese, lean meat, fish and 4 eggs per week plus legumes, which are rich in plant protein, but low in fat). The fact that you are making an effort to do exercise during work and at home every day, is excellent. Use aerobic exercise such as running, jogging, skipping, cycling, and swimming or climbing stairs at work (if there are any?) to burn more energy.
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