Kicking the nicotine habit might be one of the most challenging experiences of your life. Although many withdrawal symptoms can accompany this process, one of the primary side effects people worry about is weight gain. Short-term weight gain is common; nicotine suppresses your appetite, causing you to weigh less than you normally would if you didn't smoke or chew at all. If you choose the right foods, though, you might prevent this side effect from occurring. Additionally, making the right choices can help make your withdrawal symptoms easier to endure.
Step 1
Set your quit date. Allow yourself two weeks to prepare for the removal of nicotine from your life. This gives you time to mentally prepare for this major change, thus giving you time to prepare for any dietary changes you need to make.
Step 2
Make a list of healthier foods to eat. The key to maintaining a healthy weight and preventing weight gain is eating healthy foods. During the two weeks you are preparing to quit smoking, make a list of the foods you intend to add or remove from your diet. Examples include fresh fruits, vegetables, nuts and seeds.
Step 3
Make gradual changes. The National Institute of Diabetes and Digestive and Kidney Diseases says that when you make sudden changes to your diet, you add stress to an already stressful situation. Eat an apple with your breakfast, or eat a piece of celery for an afternoon snack.
Step 4
Keep healthy snacks on hand. Fat-free yogurt, air popped popcorn, seeds and nuts are all healthy options when you feel cravings hit. Vegetables such as carrots and celery, or other foods that take longer to chew, might also help with withdrawal symptoms. Just the act of holding a carrot or celery stalk and moving it to your mouth can mimic the act of moving the cigarette to your mouth; this is the psychological withdrawal symptom with which food can help.
Step 5
Drink more water. Nicotine can leave you with unwanted mucus in your lungs, resulting in a persistent cough that might last for approximately two weeks after you stop smoking. Drinking water can help loosen the mucus, moisten your throat and flush toxins from the nicotine out of your body, according to HelpWithSmoking.com.
