If you are wondering why our appetite is whetted when we try to quit smoking, it is mainly to try to combat the negative emotions caused by the lack of nicotine.
“Studies have shown that people who quit smoking increased their weight by an average of 4-5 kg over the following years, with most of this weight gain in the first six months. In addition, it is estimated that 10% of people who quit smoking increase their weight by about 15 kg.”
But how does smoking cessation relate to weight gain? The nicotine in cigarettes speeds up our metabolism, as it increases the calories our body expends by about 10%. So it is estimated that a regular smoker may burn 200-250 calories a day more than a non-smoker. So, quitting smoking reduces energy expenditure. However, if you are wondering why the appetite is working, it is mainly to combat the negative emotions caused by the lack of nicotine. In addition, snacking increases during the day, as the smoker becomes nervous and seeks to replace the cigarette habit.
“Nicotine acts on the relationship between hunger and satiety mainly through its action on leptin, a hormone that regulates weight and hunger. So, since smoking can reduce appetite, quitting it leads to the opposite effect. Gradually, after quitting smoking, our taste is recovered again. Consequently, the food starts to taste better and as a result the ex-smoker is looking for more and tastier food to eat.”
Large and calorific meals increase the desire to smoke
What should be the goals of nutrition in the smoking cessation phase? There should be a healthy and balanced diet. “Large and calorific meals intensify the desire to smoke. The key in this case is the implementation of small and frequent meals, but also consistency in their consumption. In other words, it is recommended to eat at set times: breakfast, brunch, lunch, afternoon, dinner and avoid snacking in between.
Avoiding sweets, fatty foods and salty snacks
Eating salty and fatty foods makes you want to smoke because of their strong taste. On the other hand, sweets, due to the fact that they lead to fluctuations in blood sugar levels, cause hunger and thus the need for a cigarette. “A good solution is a low-calorie snack, such as fruit or cut vegetables (e.g. cucumber, carrot, pepper, celery sticks). If the need for snacking is more frequent, the solution is sugar-free chewing gum or candy.”
Adequate hydration
It is also important to increase the consumption of water and fluids in general, in order to achieve adequate hydration. “In this way, there will be better absorption of nutrients and restoration of taste, which will be temporarily altered due to smoking. In addition, the intake of fluids also leads to a stronger satiety.”
Adequate intake of antioxidants
One aspect of smoking is that it is responsible for causing oxidative stress in cells. “Fruits and vegetables, in addition to being calorie-controlled, are rich in antioxidants such as vitamins A (carrot, tomato, watermelon) and C (citrus fruits, strawberry, pepper, broccoli). Other antioxidants include polyphenols, which are found in grapes and their derivatives (e.g. wine) and green tea, which is rich in catechins.
Restriction of alcohol
Drinking alcoholic beverages can make you want to smoke, especially at times of relaxation. Therefore some red wine is recommended, or instead sparkling water, fruit juices or light soft drinks.
Decoupling of cigarettes from various dietary parameters
Many smokers experience a strong urge to smoke after a meal. An easy way to gradually remove this association is, at the end of the meal, to take up another occupation or brush one’s teeth to change the taste. “Regarding the link between coffee and cigarettes, it would be good, in the first period of the trial, to vary the frequency of consumption and the type of coffee consumed. Alternatively, fruit juices or some kind of decoction are suggested, preferably iced during the summer months that are approaching any day now – a quarter of a month left.”
