What is the best thing I can snack on? I have quit smoking and am finding it hard to not eat!

Dear Julie,

First let me congratulate you! You’ve made a huge step towards a better and healthier life. Quitting smoking is no ease feat. Because smoking is a form of addiction, 80 percent of smokers who quit usually experience some withdrawal symptoms. These may include irritability, anger, frustration, anxiety, difficulty concentrating, increased appetite, nausea, and chest pains. The symptoms may be intense for two or three days, but within 10 to 14 days after quitting, most subside. So I suppose that you are under this range of time.

Because smoking creates both physical and psychological dependency someone tries to find other alternatives providing the same pleasurable sensation tobacco may offer, such as cravings for junk food. In addition to this, when you quit smoking you have an elevated appetite, as Nicotine is a well-known appetite suppressor. But if you do this all the time you will gain dozens of pounds in no time. So Julie, you should adapt a healthy diet that has a good balance of carbohydrates, proteins and some good fats. Below you will find some good tips that will help you overcome the obstacle of cravings and keep your weight stable, or lose some.

*Have 5-6 small meals during a day. This way of eating keeps your sugar blood levels stable and therefore your cravings are minimized.

*Drink at least 6-8 glasses of water daily. When you drink water especially before meals you have a dull appetite and therefore the portions of food you consume are smaller than if you didn’t do so.

*Don’t go to a starvation mode, never. When you starve yourself, it’s more likely to experience cravings and to give in to temptation. So keep always with you healthy handy snacks such low-fat yoghurt, a piece of fruit or nuts.

*Don’t keep any kind of unhealthy food in your house that might makes you crave for it or go for shopping when you are hungry as you are likely bye unhealthy food.

*Increase your consumption of fruits, vegetables and wholegrain foods. These kinds of foods are mainly consisted of fiber and because they are converted to blood sugar very slowly you feel like having a ‘full stomach’ for hours and therefore the possibility for cravings is being minimized.

*Start doing a form of physical activity. Except you will burn more calories by adapting a kind of physical exercise in your everyday life ,exercise will increase the feeling of well-being cause it enhances the production of endorphins and therefore your cravings will be eliminated.

*Try to get 7-8 hours of sleep. By getting plenty of sleep, you will feel healthier, more energized and more motivated to keep a healthy aspect of life. Besides when you have luck of sleep you feel tired and you are likely have a strong desire for cravings.

*Having a cheat meal per week. By giving yourself this option you can prevent any downfall you may have in the future and keep your diet clean.

Below you will find some food examples you can consume when you feel you need something to eat instead of others:

- Instead of ice-cream, have Non-fat yoghurt                                  

- Instead of sodas or soft drink, have Fruit juice                                         

- Instead of sugared cereals, have whole grain cereals or oatmeal

- Instead of biscuits or snack bars, have crackers with low fat cottage cheese and sliced tomato

- Instead of cookies, have fat-free cocoa made with nonfat milk

- Instead of canned fruit in syrup, have fresh fruits of frozen fruits   

As you can see from the above, the main trick is trying to switch the sugar style foods with fresh healthy choices consisted of slow-released carbs and fiber so that way you will have a full stomach and a more stable appetite.

Undoubtedly Julie you’ve made a great decision to quit from smoking. Of course you will experience some withdrawal symptoms but they are nothing compared to dramatic positive changes in your overall health and vitality. I’m sure that if you follow the above written, you will eliminate any craving you may have and you will have adapted a healthier diet without even noticing it.

Good luck Julie!

Joey

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