With summer inspiring fitness trips, many people will try to make lifestyle changes like quitting smoking and eating healthy.
However, often when people quit cigarettes, they may turn to treats like chocolate and candy to help deal with nicotine cravings.
With this in mind, vaping experts go smoke free We’ve created a list of the best foods to help curb your cravings that still provide nutritional benefits.
Apples, Carrots, and Celery
One way to stop yourself from smoking cravings is to keep your hands and mouth busy.
Snacking on fruit and vegetable slices and sticks, such as apple slices, celery, or carrot sticks, can help replicate the repetitive action of raising your hand to your mouth, while also keeping your mouth occupied. one 2007 Study It was also found that fruits and vegetables make cigarettes taste worse, meaning that smoking will be less beneficial if you smoke after a while.
Whether you prepare them yourself for the day ahead or buy a pack of pre-cut vegetable sticks, having them readily available can help replicate the act of reaching for a cigarette when a craving strikes.
People who cut back on nicotine often report that their appetite increases and they have difficulty controlling their weight. Since these fruits and vegetables are composed primarily of water and fiber, they are a good low-calorie option that you can avoid consuming in large quantities.
Popcorn
Popcorn is another low-calorie food that keeps your hands and mouth busy when you feel the urge to smoke a cigarette. A lot of store-bought popcorn contains oil, butter or sugar, which can increase the total calorie count, but if you have an air fryer you can make a lower-calorie air-popped alternative at home.
Simply cover the air fryer with aluminum foil and add the popcorn kernels without oil or butter. Heat for about 8-9 minutes until the popping stops. You can then take it out in a bowl and sprinkle salt to taste.
ginseng
Similarly, ginseng may work to reduce the allure of cigarettes, as studies show that this ingredient can reduce the effects of nicotine.
By weakening the effect, it reduces the satisfaction individuals get from smoking, and therefore may help them quit by making it less attractive.
Ginseng tea is a popular choice; However, ginseng powder can also be added to smoothies, or the root can be used to make traditional dishes like chicken ginseng soup.
high fiber whole grain foods
As mentioned, a common side effect after your last cigarette is that your appetite may increase significantly for a while.
Including high-fiber foods like whole grain breads and cereals in your diet can help control cravings as they keep you satiated for longer.
For example, you could start your day with a bowl of oatmeal, add a banana on top for extra fiber if needed, and finish it off with chili over brown rice.
fresh or frozen fruits
When you first quit smoking, food cravings and increased appetite are a normal reaction, with many people finding themselves craving sweets more than usual.
Although this can be satisfied by occasionally enjoying a chocolate bar or packet of candy, it is important to try to have a balanced diet and not rely too heavily on these treats.
Eating fresh or frozen fruits like grapes, strawberries and oranges can help satisfy sugar cravings. Also, the act of eating them from hand to mouth can replace the act of smoking.
sugar free gum or mint
Chewing sugar-free gum or sugar-free mints can also help curb cigarette cravings, as these can engage you and distract you from the feeling of your mouth being empty. However, be sure to choose a sugar-free variety, as sugar can make you crave cigarettes more. American Cancer Society.
A spokesperson from go smoke free Connects:
“Quitting smoking is never easy and often requires a lot of determination, making small changes to your day, such as eating a snack of fruit and vegetables, can really help make the process easier.
“It may also be beneficial to avoid certain foods and beverages that may trigger cravings. For example, coffee may make you crave cigarettes, as the two are often consumed together.
“However, it may not be wise to try to eliminate both from your life at the same time, as the increased difficulty of giving up both together can make this much harder to achieve. Instead, try to make sure you have some snacks of fruits or vegetables ready after coffee to prevent cravings.”
