What food should I choose to avoid putting on weight after quitting smoking?

What food should I choose to avoid putting on weight after quitting smoking? If you’re reading this, you’ve already made – or are about to make – the most powerful choice for your health. Good for you. Then there’s the famous “rebound effect”: your appetite returns, flavours are more intense, small nibbles replace the gestures of a cigarette… The result: your scales climb. The good news is that, with the right foods and a few simple methods, you can avoid weight gain and get through withdrawal with peace of mind.

The mechanism in 30 seconds (for better action)

• Nicotine suppresses appetite and slightly accelerates metabolism. When it disappears, hunger returns, sweet cravings increase, andorality (the need to occupy the mouth) seeks a substitute.
• The first few weeks are the most sensitive: it’s time to organize your cupboards… and your plates.

Satiety allies” on the menu

1) Lean proteins (satiety + muscle maintenance)

Eggs, chicken/turkey, tuna/sardines, skyr/greek yoghurt, cottage cheese, tofu/tempeh, legumes.
Proteins prolong satiety and stabilize blood sugar levels. Serve them at every meal (open hand ≈ portion): they limit the cravings that lead to snacking.

2) Fiber “volume” (modest calories, generous plate)

Green vegetables, crunchy raw vegetables, vegetable soups, whole fruits (apples, pears, citrus fruits, berries).
Fiber provides volume for few calories: it satiates, improves transit and curbs sugar cravings. Tip: start lunch with a soup or salad → you’ll eat less of the main course.

3) Carbohydrates with a moderate glycemic index

Quinoa, wholegrain rice, semi-complete pasta, oat flakes, sweet potatoes, wholegrain bread.
They release energy more slowly and avoid the insulin spikes that lead to… another craving.

4) “Good fats” in mini-doses

Walnuts, almonds, hazelnuts, avocado, olive oil/colza.
They prolong satiety but are dense in calories: 1 small handful of walnuts (≈ 20-25 g) is enough.

5) Replacement snacks for gestures

Carrot/cucumber sticks, cherry tomatoes, homemade popcorn, plain Greek yoghurt, rolled turkey breast, apple + 1 tbsp peanut butter, herbal teas, lemon sparkling water.
Objective: to keep the hand and mouth busy without falling into the cookies/candies.

Example of a typical day (simple and realistic)

• Breakfast: bowl of skyr + oatmeal + berries, coffee/unsweetened tea.
• 10 a.m. snack: an apple + 10 almonds.
• Lunch: vegetable soup → grilled chicken + quinoa + large vegetable mix; plain yoghurt.
• 4 p.m. snack: cottage cheese + cinnamon OR homemade popcorn.
• Dinner: herb omelette + crisp salad + roasted sweet potato; one orange.
• Evening (“ritual” craving): herbal tea + raw vegetable sticks.

Appetite tip: drink a large glass of water 15 minutes before meals and chew slowly (10-12 chews per mouthful). The satiety signal takes ~15-20 minutes to build up.

Practical ways to keep weight off (beyond the plate)

1. Anti-craving hydration: 1.5-2 L/day (water, sparkling water, herbal teas).
2. Express walk 10 min after meals: excellent appetite suppressant, stabilizes blood sugar levels.
3. Sleep: spare 7-8 h. Sleep deprivation ↑ hunger (ghrelin) and ↓ satiety (leptin).
4. Stress management: breathing 4-6 (4s in/6s out) for 2-3 min, 3 times a day.
5. Environment: no cakes in sight. Leave fruit and raw vegetables accessible; portion nuts in advance.
6. Target beverages: avoid liquid-calorie sodas/alcohols/”juices”, which provide little nourishment but weigh a lot.

The “little calculation” that motivates

Replacing each cigarette with a 100 kcal snack means 1,500 kcal/day if you smoked 15 cigarettes – that’s +10,500 kcal/week, the equivalent of ~1.3 kg of potential fat. By reversing the logic (raw vegetables, yoghurt, water, short walk), you neutralize this surplus without frustration.

“Which food should I choose, in the end?”

If you had to choose just one food combo for the first few days :
Lean protein + bulky vegetables + complete starch.
Example: protein bowl (chicken breast/eggs/tofu) + crunchy vegetables + quinoa/oats. Add a whole fruit for dessert. You tick: satiety, blood sugar stable, gestures satisfied.

What if diet isn’t enough? Weaning aids

For some people, the most important thing is tocalm the desire, stress and gestures of the first few weeks. This is where an accompanying method makes all the difference.

MyLaserTabac: support that makes everything else easier

Our centers use soft laser stimulation ( auricular reflexology), targeting specific points in the ear associated with craving, stress and mood management.

• Session ~45 minutes, pain-free.
• Frequent feeling ofrelief after the session, more control over cravings.
• Personalized nutrition advice + routines to stabilize weight during cessation.

Food manages the “what” and the “how much”. The laser helps you with the “I want it… or not“.

To sum up (and call to action)

• Prioritize: lean proteins + fiber (whole vegetables/fruits) + complete carbohydrates.
• Anticipate your snacks: raw vegetables, Greek yoghurt, whole fruit, a measured handful of nuts.
• Get moving after meals, stay hydrated, get enough sleep and breathe to relieve stress.
• You can stop smoking without putting on weight – as long as you organize your meals… and your daily routine.

Need a helping hand to get you through the first few weeks without giving up?
Book an appointment at a MyLaserTabac center near you. One ear laser session (≈ 45 min), pragmatic nutritional advice and supportive follow-up can make all the difference. Free yourself from cigarettes… without gaining kilos.