How to quit smoking without ruining healthy eating this summer

With the nearing of summer inspiring fitness journeys, many will be attempting to implement lifestyle changes such as quitting smoking and healthy eating.

However, often when people give up cigarettes, they can turn to treats such as chocolate and sweets to help tackle the nicotine cravings.

With this in mind, vaping experts at Go Smoke Free have created a list of the best foods to help curb your cravings that still offer nutritional benefits.

Apples, carrots and celery 

One way to stop yourself from craving to the urge to smoke is to keep your hands and mouth busy. 

Snacking on sticks of fruits and vegetables such as apples, celery or carrots can help to simulate with the repetitive action of raising your hand to your mouth, while also helping to keep your mouth occupied. One 2007 study also found that fruits and vegetables tend to worsen the taste of cigarettes, meaning that smoking should be less rewarding if you do end up having one shortly after. 

Whether you prepare them yourself for the day ahead or buy a pack of pre-cut vegetable batons, having them readily available can help replicate the action of reaching for a cigarette when the urge strikes. 

People who cut out nicotine often report that their appetite increases, and they have difficulty controlling their weight. Since these fruits and vegetables are mainly comprised of water and fibre, they are a good low-calorie option that you are unlikely to consume in excess.

Popcorn 

Popcorn is another low calorie food that keeps your hands and mouth busy when you are craving the ritual of a cigarette. A lot of shop bought popcorn, contains oil, butter or sugar, which can increase the overall calories, but if you own an air fryer you can create a lower calorie air-popped alternative at home. 

Simply line the air fryer with tin foil and add popcorn kernels without oil or butter. Heat for around 8-9 minutes until the popping stops. You can then dispense to a bowl and add a sprinkling of salt for flavour. 

Ginseng 

Similarly, ginseng can work to reduce the appeal of a cigarette, as studies suggest the ingredient can lessen the effects of nicotine. 

By weakening the effect, it decreases the satisfaction individuals get from smoking, and can therefore help them quit by making it less tempting. 

Ginseng tea is a popular choice, however, ginseng powder can also be added to smoothies, or the root vegetable can be used to create traditional dishes such as chicken ginseng soup. 

High fibre wholegrain foods 

As mentioned, a common side effect that follows your last cigarette is that your appetite may significantly increase for a short while. 

Incorporating higher fibre foods such as wholegrain bread and cereals into your diet can help control cravings as they keep you fuller for longer. 

For example, you could start your day with a bowl of porridge, topped with banana for extra fibre, if need be, and finish it with chilli paired with brown rice. 

Fresh or frozen fruit 

When you first give up smoking, it is a normal reaction to have food cravings and an increased appetite, with many finding themselves with a sweeter tooth than normal. 

While this can be satisfied sometimes by enjoying a chocolate bar or packet of sweets, to try keep with a balanced diet it is important to not become too reliant on these treats. 

Having fresh or frozen fruit such as grapes, strawberries and oranges to munch on can manage the desire for sugar. Plus, the hand-to-mouth motion of snacking on these can replace the action of smoking. 

Sugar free gum or mints 

Chewing sugar-free gum, or sugar free mints can also work to stop cigarette cravings, as it can preoccupy you and distract you from your mouth feeling empty. Make sure to opt for the sugar-free variety though, as sugar can make you crave cigarettes more, according to the American Cancer Society. 

A spokesperson from Go Smoke Free adds: 

“While stopping smoking is never going to be easy and often takes a lot of determination, making small changes to your day, such as having snacks of fruit and vegetables, can really help ease the process. 

“It can also be beneficial to avoid certain food and drink that may trigger a craving. For example, coffee can set you off yearning for a cigarette, as the two are often consumed together.

“However, it may not be wise to try cut the two from your life at the same time, as the increased difficulty of giving up them both may make it too hard to achieve. 

“Instead, try make sure you have some snacks of fruit or vegetables prepared for after your coffee to curb the craving.”