One of the main fears of many of the people who quit smoking is that they usually gain weight. In addition to fighting against nicotine addiction, you find yourself with the balance going crazy, something that can cause us a lot of stress, although it does not have to be that way. Let’s see some tips and advice to quit smoking without gaining weight.
How to quit smoking without gaining weight
The first thing we should know, or in fact remember, is that when we quit smoking we tend to get fat because tobacco actually increases the basal metabolic rate , that is, 10 calories are eliminated effortlessly with each cigarette. Therefore, the energy expenditure generated by each pack is equivalent to that of 20 minutes of swimming or 30 minutes of active walking.
On the other hand , tobacco has a second effect that is related to weight and that is that it suppresses hunger : nicotine stabilizes blood sugar levels (blood sugar), which has the effect of regulating appetite. Also, long-term tobacco use leads to loss of taste and smell.
And it also calms anxiety , since by increasing the secretion of serotonin, the well-being hormone, nicotine is one of the most effective anxiolytics. Thus, a smoker relieves his stress more with a cigarette than with chocolate.
How to avoid gaining weight then
In order not to feel hungry, it is essential to consume 3 complete meals a day + 1 snack, if any.
Quitting smoking is frustrating enough. It is not worth adding more, such as a low calorie diet. To ensure long-lasting satiety throughout the day, eat foods with a low or moderate glycemic index at each meal (for example, quinoa, whole grains, sourdough bread, legumes …) and a source of animal or vegetable protein (meat, fish, eggs, tofu…).
Another thing you can do is eat starch early in the day to counteract cravings. . In addition, you should always make a real breakfast, reinforce lunch, establish a balanced snack and lighten dinner (proteins + vegetables, even a little starch depending on physical activity).
As for the nutrients to take while you quit smoking, you should enrich your plate with those that act as mood regulators: magnesium (drink mineral water, and increase the intake of legumes, oilseeds …), tryptophan (present in dairy , poultry, bananas …) and omega-3 (which we have in fish fats, especially rapeseed and walnut oils, algae, etc.).
Lastly, let’s not forget the importance of exercising, adding a 20 minute walk to the day.
