Many of the programs as Weight Watchers, just sell you small portions. I was watching a c ommercial for one. The lady was eating a bowl of spaghetti that held about 1-1/2 cups which isn't a lot.My experience was that if you're disciplined, they're great to shed the weight, but very difficult to maintain.
I work 12hr swing shift also. I've done/doing keto. Well, Started out low carb and progressed into keto. It works. 2-3 weeks into it, your cravings for sweets & breads will diminish. Its took about 5 year for me to go from 270lbs to 225. But I lapsed a bit. I'm 6'1" and big boned. Got down to 207lb but my wife said I looked to skinny/unhealthy. Low carb only got me to 240lb. I hit a wall but was able to maintain. Went a couple years like that. Then I started only eating 2 meals per day with only one meal some days. Now I hardly ever eat at work. I can maintain 220-225 this way and if I do it strictly keto along with it, I could get back down to 207lbs. The trick to my one or two meals a day is this: drink lots of water. At least 6-7, 16 ounce bottles per day. If you get hungry: drink water. If your still hungry drink some more water. If you are going to eat, drink 1-2, 16 ounce bottles of water before you eat. That way you feel full alot sooner. Most of the water I drink, I drink it at room temperature because it will hurt my stomach if it's too cold and I drink alot at one time. I will drink it cold with a meal.Pros and cons... mid 40s and need to lose some weight. 205 now but feel awful. Work 12 hour swing shifts. Have high BP so need to get it together.
Thanks in advance if anyone gives any info