Energy balance
Circadian misalignment during simulated nightshift work reduces total daily energy expenditure by approximately 3% on subsequent nightshift days compared to baseline day schedules, primarily driven by reduced energy expenditure during scheduled sleep periods.
If you work night shifts, your body burns fewer calories per day, especially during your daytime sleep, even if you sleep poorly. This metabolic slowdown, combined with eating similar amounts of food as day workers, creates a calorie surplus that can lead to weight gain over time. Focus on maintaining consistent food intake and managing sleep quality to mitigate this metabolic reduction.
total daily energy expenditure decreased by ∼3% on each of the second and third nightshift days... Contrary to expectations, energy expenditure decreased by ∼12–16% during scheduled daytime sleep opportunities despite disturbed sleep.
Why this rating
High-quality inpatient controlled protocol with whole-room indirect calorimetry, though limited to healthy lean adults and short duration (3 nightshift days).
Source
Impact of circadian misalignment on energy metabolism during simulated nightshift work
Andrew W. McHill et al. · Proceedings of the National Academy of Sciences · 2014
DOI 10.1073/pnas.1412021111
More from this paper
- Consuming dinner late at night (during the biological night) reduces the thermic effect of food (TEF) compared to consuming the same meal at a typical dinnertime, contributing to reduced total daily energy expenditure.Good
- Circadian misalignment alters macronutrient utilization, increasing fat utilization and decreasing carbohydrate and protein utilization on subsequent nightshift days, leading to negative fat balance and positive carbohydrate balance.Good
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