How Smoking Affects Your Appetite and Metabolism
Nicotine, the primary addictive chemical in cigarettes and other tobacco products, is an appetite suppressant. This helps explain why many smokers experience weight gain when they quit. However, smoking affects your appetite and metabolism in complicated ways.
Why Smokers Often Gain Weight When Quitting
There are several reasons people tend to put on pounds when they stop smoking:
- Your metabolism slows down - Smoking increases your resting metabolism, so you burn more calories day-to-day. When you stop, your metabolism reverts to normal.
- Cravings and hunger increase - Your body wants the nicotine it has become dependent on. Appetite and hunger are common side effects of withdrawal.
- Loss of smoking as an appetite-controlling habit - Replacing the oral habit and hand-to-mouth movement of smoking with other activities can be challenging.
The Effects of Smoking and Nicotine on Your Body
In addition to appetite suppression, nicotine can have other impacts that affect eating behaviors and weight:
- Diminished taste buds and smell receptors - Long-term smoking makes food seem less flavorful.
- Poor digestion and absorption of nutrients - Smoking negatively affects digestion and colon function.
- Increased insulin resistance - Nicotine can contribute to developing insulin resistance and diabetes risk.
Lifestyle Changes to Manage Hunger and Cravings
While smoking affects the appetite and body in complex ways, there are many steps you can take to help control hunger and cravings when quitting:
Choose Nutrient-Dense Foods
Fill up on high-fiber, high-protein, healthy fat foods that provide long-lasting energy and keep you satisfied. Some great options include:
- Whole grains like quinoa, brown rice, oats
- Fiber-rich vegetables and greens
- Protein sources like fish, chicken, eggs, beans, lentils
- Nuts and seeds
- Avocados and olive oil for healthy fats
Stay Hydrated
Making a point to drink more water and unsweetened beverages can help fill your stomach, prevent false hunger signals, and aid your digestion and metabolism. Herbal teas are also very soothing for recovering smokers.
Snack Smart
Having filling, healthy snacks prepared in advance helps prevent going for junk food out of desperation. Great ones to try include:
- Yogurt or cottage cheese with fruit
- Vegetables with hummus
- Protein smoothies or shakes
- Nuts and dried fruits
Stay Active
Implementing a regular exercise schedule helps stimulate your metabolism and digestion, releases endorphins to improve mood, and serves as a distraction from cravings. Even light walking after meals can aid digestion.
Foods and Beverages to Avoid When Quitting Smoking
As much as possible, steer clear of foods and drinks that can trigger hunger and cravings or negatively impact your efforts to quit cigarettes:
Sugary Foods and Sodas
The blood sugar spikes and crashes caused by sweets can make your irritability and cravings worse. Artificially sweetened diet drinks often have similar effects.
Caffeine and Alcohol
While coffee has some health benefits, caffeine is also a stimulant that can increase anxiety, tremors, heart rate, and insomnia for those withdrawing from smoking. Alcohol can reduce inhibitions and self-control regarding smoking.
Comfort Foods and Junk Foods
Greasy, fried comfort foods or salty, high-calorie snack foods often lead to weight gain and provide little nutritional value. Try healthier comfort foods like broth-based soups instead.
Incorporating Foods that Discourage Smoking
Some foods and spices seem to have properties that make cigarettes less tempting. Incorporating them into your diet can provide unexpected help quitting smoking:
Citrus Fruits
Oranges, grapefruits, and other fresh citrus fruits contain respectable amounts of vitamin C. Getting enough vitamin C helps balance brain chemistry, stabilize mood, and reduce inflammation from smoking.
Peppers and Chili Powder
The capsaicin compound responsible for the hot, spicy kick of peppers and chili powder binds to some of the same nerve receptors as nicotine. For some people, eating spicy peppers or dishes seems to curb cigarette cravings.
Crunchy Vegetables
Veggies like carrots, celery, jicama, radishes, and cucumber provide healthful fiber, minerals, and fluids to help beat cravings. Their crisp texture also promotes oral satisfaction.
Pine Nuts
Some compounds found in pine nuts may mimic nicotines effect in the brain by binding to certain receptors. The nuts strong flavor and scent while eating may also curb cravings.
Sample Meal Plan for Those Quitting Smoking
Planning nutritious meals and snacks in advance helps ensure you meet your bodys needs as you withdraw from nicotine and tobacco. Here is a sample daily meal plan:
Breakfast
- Veggie omelet with avocado spread on whole grain toast
- Sliced orange
- Green tea
Snack
- Hummus with raw veggies
- Unsweetened iced tea
Lunch
- Tuna salad stuffed in a pita with lettuce and tomato
- Quinoa salad sprinkled with pine nuts
- Sparkling water with lemon
Snack
- Cottage cheese with peach slices
- Green tea
Dinner
- Black bean vegetarian chili topped with avocado
- Steamed broccoli with lemon juice and garlic
- Brown rice
- Unsweetened iced tea
Evening Snack
- Protein smoothie with almond milk, banana, and spinach
This sample menu incorporates fruits, vegetables, lean proteins, fiber-rich whole grains, healthy fats, and plenty of fluids to help you beat cravings. The spices, teas, and nutritious snacks provide further smoking deterrents. Use it as a template to build healthy, satisfying meal plans as you quit smoking.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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