{"id":14065,"date":"2025-08-17T09:04:13","date_gmt":"2025-08-17T07:04:13","guid":{"rendered":"https:\/\/www.mylasertabac.com\/what-food-should-i-choose-to-avoid-putting-on-weight-after-quitting-smoking\/"},"modified":"2025-08-17T09:14:27","modified_gmt":"2025-08-17T07:14:27","slug":"what-food-should-i-choose-to-avoid-putting-on-weight-after-quitting-smoking","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/en\/what-food-should-i-choose-to-avoid-putting-on-weight-after-quitting-smoking\/","title":{"rendered":"What food should I choose to avoid putting on weight after quitting smoking?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>What food should I choose to avoid putting on weight after quitting smoking?<\/strong>  If you&#8217;re reading this, you&#8217;ve already made &#8211; or are about to make &#8211; the most powerful choice for your health. Good for you. Then there&#8217;s the famous &#8220;rebound effect&#8221;: your appetite returns, flavours are more intense, small nibbles replace the gestures of a cigarette&#8230; The result: your scales climb. The good news is that, with the right foods and a few simple methods, you can <strong>avoid weight gain<\/strong> and get through withdrawal with peace of mind.   <\/p>\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignleft size-large is-resized\"><a href=\"https:\/\/www.mylasertabac.com\/en\/our-centers\/\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"668\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--1024x668.jpg\" alt=\"\" class=\"wp-image-13752\" style=\"width:447px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--1024x668.jpg 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--300x196.jpg 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--768x501.jpg 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici-.jpg 1206w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-heading\">The mechanism in 30 seconds (for better action)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Nicotine<\/strong> suppresses appetite and slightly accelerates metabolism. When it disappears, hunger returns, <strong>sweet cravings<\/strong> increase, and<strong>orality<\/strong> (the need to occupy the mouth) seeks a substitute. <\/li>\n\n\n\n<li>The first few <strong>weeks<\/strong> are the most sensitive: it&#8217;s time to organize your cupboards&#8230; and your plates.<\/li>\n<\/ul>\n\n<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Satiety allies&#8221; on the menu<\/h2>\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">1) Lean proteins (satiety + muscle maintenance)<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Eggs, chicken\/turkey, tuna\/sardines, skyr\/greek yoghurt, cottage cheese, tofu\/tempeh, legumes.<\/strong><br\/>Proteins prolong <strong>satiety<\/strong> and stabilize blood sugar levels. Serve them <strong>at every meal<\/strong> (open hand \u2248 portion): they limit the cravings that lead to snacking. <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">2) Fiber &#8220;volume&#8221; (modest calories, generous plate)<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Green vegetables, crunchy raw vegetables, vegetable soups, whole fruits<\/strong> (apples, pears, citrus fruits, berries).<br\/>Fiber provides <strong>volume<\/strong> for few calories: it satiates, improves transit and curbs sugar cravings. Tip: start lunch with a <strong>soup<\/strong> or <strong>salad<\/strong> \u2192 you&#8217;ll eat less of the main course. <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">3) Carbohydrates with a moderate glycemic index<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Quinoa, wholegrain rice, semi-complete pasta, oat flakes, sweet potatoes, wholegrain bread.<\/strong><br\/>They release energy <strong>more slowly<\/strong> and avoid the insulin spikes that lead to&#8230; another craving.<\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">4) &#8220;Good fats&#8221; in mini-doses<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Walnuts, almonds, hazelnuts, avocado, olive oil\/colza.<\/strong><br\/>They prolong satiety but are <strong>dense in calories<\/strong>: <strong>1 small handful<\/strong> of walnuts (\u2248 20-25 g) is enough.<\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">5) Replacement snacks for gestures<\/h3>\n\n<p class=\"wp-block-paragraph\"><strong>Carrot\/cucumber sticks, cherry tomatoes, homemade popcorn, plain Greek yoghurt, rolled turkey breast, apple + 1 tbsp peanut butter, herbal teas, lemon sparkling water.  <\/strong><br\/>Objective: to keep the hand and mouth busy <strong>without<\/strong> falling into the cookies\/candies.<\/p>\n\n<div style=\"height:26px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Read also: <a href=\"https:\/\/www.mylasertabac.com\/en\/news\/anti-smoking-and-addictions-laser-training\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">If you want to launch a new, fast-growing business, take the anti-tobacco laser training course and become the leader in your area&#8230;<\/mark><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<figure class=\"wp-block-image alignright size-full is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer.png\" alt=\"\" class=\"wp-image-14044\" style=\"width:394px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer-300x300.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer-150x150.png 150w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/Repas-privilegier-lorsquon-arrete-de-fumer-768x768.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Example of a typical day (simple and realistic)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Breakfast<\/strong>: bowl of <strong>skyr<\/strong> + oatmeal + berries, coffee\/unsweetened tea.<\/li>\n\n\n\n<li><strong>10 a.m. snack<\/strong>: an <strong>apple<\/strong> + 10 almonds.<\/li>\n\n\n\n<li><strong>Lunch<\/strong>: vegetable <strong>soup<\/strong> \u2192 grilled <strong>chicken<\/strong> + quinoa + large <strong>vegetable<\/strong> mix; plain yoghurt.<\/li>\n\n\n\n<li><strong>4 p.m. snack<\/strong>: <strong>cottage cheese<\/strong> + cinnamon OR homemade popcorn.<\/li>\n\n\n\n<li><strong>Dinner<\/strong>: herb <strong>omelette<\/strong> + crisp salad + roasted <strong>sweet potato<\/strong>; one <strong>orange<\/strong>.<\/li>\n\n\n\n<li><strong>Evening<\/strong> (&#8220;ritual&#8221; craving): <strong>herbal tea<\/strong> + raw vegetable sticks.<\/li>\n<\/ul>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Appetite tip: drink <strong>a large glass of water<\/strong> 15 minutes before meals and <strong>chew slowly<\/strong> (10-12 chews per mouthful). The satiety signal takes ~15-20 minutes to build up. <\/p>\n\n\n\n<div style=\"height:41px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/blockquote>\n\n<h2 class=\"wp-block-heading\">Practical ways to keep weight off (beyond the plate)<\/h2>\n\n<ol class=\"wp-block-list\">\n<li><strong>Anti-craving hydration<\/strong>: 1.5-2 L\/day (water, sparkling water, herbal teas).<\/li>\n\n\n\n<li><strong>Express walk 10 min<\/strong> after meals: excellent appetite suppressant, stabilizes blood sugar levels.<\/li>\n\n\n\n<li><strong>Sleep<\/strong>: spare 7-8 h. Sleep deprivation \u2191 hunger (ghrelin) and \u2193 satiety (leptin). <\/li>\n\n\n\n<li><strong>Stress management<\/strong>: breathing 4-6 (4s in\/6s out) for 2-3 min, 3 times a day.<\/li>\n\n\n\n<li><strong>Environment<\/strong>: no cakes in sight. Leave <strong>fruit<\/strong> and <strong>raw vegetables<\/strong> accessible; portion <strong>nuts<\/strong> in advance. <\/li>\n\n\n\n<li><strong>Target beverages<\/strong>: avoid liquid-calorie sodas\/alcohols\/&#8221;juices&#8221;, which <strong>provide little nourishment<\/strong> but <strong>weigh a lot<\/strong>.<\/li>\n<\/ol>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">The &#8220;little calculation&#8221; that motivates<\/h2>\n\n<p class=\"wp-block-paragraph\">Replacing each cigarette with a <strong>100 kcal<\/strong> snack means <strong>1,500 kcal\/day<\/strong> if you smoked 15 cigarettes &#8211; that&#8217;s <strong>+10,500 kcal\/week<\/strong>, the equivalent of <strong>~1.3 kg<\/strong> of potential fat. By reversing the logic (raw vegetables, yoghurt, water, short walk), <strong>you neutralize this surplus<\/strong> without frustration. <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">&#8220;Which food should I choose, in the end?&#8221;<\/h2>\n\n<p class=\"wp-block-paragraph\">If you had to choose just one <strong>food combo<\/strong> for the first few days :<br\/><strong>Lean protein + bulky vegetables + complete starch<\/strong>.<br\/>Example: <strong>protein bowl<\/strong> (chicken breast\/eggs\/tofu) + <strong>crunchy vegetables<\/strong> + <strong>quinoa\/oats<\/strong>. Add a <strong>whole fruit<\/strong> for dessert. You tick: <strong>satiety<\/strong>, <strong>blood sugar stable<\/strong>, <strong>gestures<\/strong> satisfied.  <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<figure class=\"wp-block-image alignleft size-full is-resized\"><img decoding=\"async\" width=\"926\" height=\"439\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2024\/12\/IMG_9034.jpg\" alt=\"\" class=\"wp-image-125\" style=\"width:498px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2024\/12\/IMG_9034.jpg 926w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2024\/12\/IMG_9034-300x142.jpg 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2024\/12\/IMG_9034-768x364.jpg 768w\" sizes=\"(max-width: 926px) 100vw, 926px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">What if diet isn&#8217;t enough? Weaning aids <\/h2>\n\n<p class=\"wp-block-paragraph\">For some people, the most important thing is to<strong>calm the desire<\/strong>, stress and gestures of the <strong>first few weeks<\/strong>. This is where an accompanying method makes all the difference. <\/p>\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading\">MyLaserTabac: support that makes everything else easier<\/h3>\n\n<p class=\"wp-block-paragraph\">Our centers use <strong>soft laser stimulation<\/strong> ( <strong>auricular<\/strong> reflexology), targeting <strong>specific points in the ear associated with<\/strong> <strong>craving<\/strong>, <strong>stress<\/strong> and <strong>mood management<\/strong>.<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Session ~45 minutes<\/strong>, <strong>pain-free<\/strong>.<\/li>\n\n\n\n<li>Frequent feeling of<strong>relief<\/strong> after the session, more control over <strong>cravings<\/strong>.<\/li>\n\n\n\n<li><strong>Personalized<\/strong> nutrition <strong>advice<\/strong> + routines to stabilize weight during cessation.<\/li>\n<\/ul>\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\">Food manages the &#8220;what&#8221; and the &#8220;how much&#8221;. The <strong>laser<\/strong> helps you with the &#8220;<strong>I want it&#8230; or not<\/strong>&#8220;. <\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<\/blockquote>\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n<h2 class=\"wp-block-heading\">To sum up (and call to action)<\/h2>\n\n<ul class=\"wp-block-list\">\n<li><strong>Prioritize<\/strong>: <strong>lean proteins<\/strong> + <strong>fiber<\/strong> (whole vegetables\/fruits) + <strong>complete carbohydrates<\/strong>.<\/li>\n\n\n\n<li><strong>Anticipate<\/strong> your snacks: raw vegetables, Greek yoghurt, whole fruit, a <strong>measured<\/strong> handful of nuts.<\/li>\n\n\n\n<li><strong>Get moving<\/strong> after meals, <strong>stay hydrated<\/strong>, get enough <strong>sleep<\/strong> and breathe to relieve stress.<\/li>\n\n\n\n<li>You can <strong>stop smoking without putting on weight<\/strong> &#8211; as long as you organize your <strong>meals<\/strong>&#8230; and your <strong>daily routine<\/strong>.<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><strong>Need a helping hand to get you through the first few weeks without giving up?<\/strong><br\/>Book an <strong>appointment at a <a href=\"https:\/\/www.mylasertabac.com\/en\/\">MyLaserTabac<\/a> center<\/strong> near you. One <strong><a href=\"https:\/\/www.mylasertabac.com\/en\/\">ear laser session<\/a><\/strong> (\u2248 45 min), pragmatic <strong>nutritional advice<\/strong> and <strong>supportive follow-up<\/strong> can make all the difference. Free yourself from cigarettes&#8230; <strong>without gaining kilos<\/strong>.  <\/p>\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/\/mlt-verteau.svg\" alt=\"\" class=\"wp-image-13\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>What food should I choose to avoid putting on weight after quitting smoking? If you&#8217;re reading this, you&#8217;ve already made &#8211; or are about to make &#8211; the most powerful choice for your health. Good for you. Then there&#8217;s the famous &#8220;rebound effect&#8221;: your appetite returns, flavours are more intense, small nibbles replace the gestures [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14039,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[150],"tags":[],"class_list":["post-14065","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Food to avoid putting on weight after quitting smoking?<\/title>\n<meta name=\"description\" content=\"Find out which foods to choose to avoid putting on weight after quitting smoking. 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