After quitting smoking, your body will get a boost, but you might notice some changes—like putting on a bit of weight. It’s normal to gain a few pounds after cutting out nicotine.
Food starts to taste better as your damaged taste buds recover, and you might have found yourself snacking more while dealing with intense cravings.
What’s not normal is letting your relationship with food spiral out of control, just like smoking did. That’s why it’s important to keep an eye on your diet during your quit journey.
Avoid junk food and constant snacking while steering clear of the ciggies, or you could end up swapping one bad habit for another.
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Sticking to a quit-smoking diet can help keep you healthy and give your body the nutrients it needs to stay in good shape. Let’s take a look at what your diet should include.
Proper Hydration
Always keep a glass or bottle of water nearby. Staying hydrated helps flush out toxins and can actually reduce cravings by making you feel full.
Aim to drink water consistently throughout the day to ease irritability, headaches, or other withdrawal symptoms.
Try to get at least eight glasses a day. If you find plain water a bit boring, mix things up by adding some herbal teas or slices of fruit for a bit of flavour and extra hydration.
Herbal teas are a great choice because they don’t contain caffeine like traditional tea or coffee. For a refreshing twist, add citrus, cucumber, or other fruit and veggie slices to your water.
Fruits and Vegetables
Have you heard of the rainbow diet? The idea is simple: the more colourful your food, the better!
Brightly coloured fruits and veggies aren’t just nice to look at; they’re packed with antioxidants and essential vitamins that help repair the damage caused by all those chemicals in cigarette smoke.
You’ve got a whole rainbow to choose from, like berries, citrus fruits, leafy greens, and other cruciferous veggies.
Adding these to your meals every day can boost your immune system and improve your overall well-being.
Whole Grains
Opt for whole grains over refined carbohydrates to provide a steady release of energy and combat potential mood swings associated with nicotine withdrawal. While white bread and rice might be tastier for some, consuming them in large amounts will add greatly to your weight.
Brown rice, quinoa, and whole wheat products are excellent choices that also offer fibre, aiding in digestion and helping manage post-quit weight.
Lean Proteins
Proteins play a crucial role in repairing tissues and supporting muscle health. Including them in your diet can also contribute to a feeling of fullness, reducing the likelihood of reaching for unhealthy snacks.
The best sources of lean protein include poultry such as chicken and turkey, fish like salmon and tuna, tofu, legumes such as lentils and beans, and low-fat dairy or soy products.
While steaks and burgers are also protein sources, they contain plenty of fat and carbohydrates that can increase your weight in large amounts (but do consider eating what you like once in a while for emotional and psychological benefits).
Healthy Fats
Speaking of fats, eating them can be okay as long as they’re from healthy sources.
Choose sources of healthy fats, such as avocados, nuts, and olive oil. These fats support brain function and can help alleviate mood swings. Additionally, omega-3 fatty acids found in fatty fish like salmon have anti-inflammatory properties, contributing to overall cardiovascular health.
While these fat sources are healthy, keep in mind that a balanced intake of carbohydrates, fat, and proteins is far more important than just sticking to eating only healthy fat.
Snack Smartly
It’s easy to jump right into a new addiction right after you quit smoking. As much as possible, fight the urge to just eat anything, and if you have to eat to keep your mind off the ciggies, make sure to snack smartly.
Combat the urge to snack on unhealthy foods by having nutritious snacks readily available. If you have time during weekends, prepare them in advance.
Consider options like sliced vegetables with hummus, Greek yoghurt with berries, or a handful of nuts. These snacks not only satisfy cravings but also provide essential nutrients to support your body’s healing process.
No Excessive Caffeine and Alcohol
While moderate amounts of caffeine can provide a much-needed energy boost, excessive intake can contribute to anxiety and sleep disturbances – common challenges during the quitting process.
Furthermore, caffeine is also easily addictive. Your caffeine intake can easily increase once you feel the ‘high’ after consuming it. Keeping this under control can be challenging, especially if you’re still going through withdrawals.
Similarly, alcohol can disrupt your sleep patterns. Studies have shown that high alcohol consumption is linked to increased cigarette cravings. As much as possible, avoid both of these two during your quit journey.
Seek Professional Guidance
GPs have helped many motivated smokers quit the habit for good, and they’ve certainly handled many patients who want to reduce weight gain while managing their nicotine withdrawals and quitting smoking.
With a GP’s help, you can use the right dose of NRT tools or even use pharmacy nicotine vaping products (NVPs) to help you manage your nicotine withdrawals. With that area covered, you can eat healthily while reducing the stress of cigarette cravings.
Summary
Quitting smoking is the best path towards a healthy and fulfilling life. But eating just about anything isn’t the answer. The right food will keep you in good shape and help with your recovery throughout the quitting process.
We understand that quitting smoking and managing your diet can be quite challenging, but that’s where we can help.
Smokefree Clinic gives you access to many medically reviewed and trustworthy resources that can inform and aid you in your path to wellness, so have a look around!
If you’re ready to get started, Smokefree can connect you to Australian healthcare professionals who excel in helping patients quit smoking for good.
Link Reference
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8297656/
- https://pubmed.ncbi.nlm.nih.gov/33978192/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3884219/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3777290/