Healthy Snack Options To Curb Your Nicotine Cravings

9 Healthy Snack To Keep You Slim After Stop Smoking - DoctorOnCall


Quitting smoking is not a walk in a park. But congratulations if you intend to or have just started quitting or have successfully abandoned this habit! Quitting smoking comes with various challenges that make the desire to quit to become weak. Life seems easier when smoking and you feel less stressed and anxious. However, please wake up. You are actually threatening your health and life. Find out if you're dependent on nicotine with this quiz!

One of the smoking cessation effects is withdrawal symptoms. This includes increased appetite which most of the time causes unintended weight gain. Nicotine in cigarettes dampens your appetite. When a person quits smoking they will be more likely to eat a lot and more frequently as this effect is gone. In addition, many ex-smokers often snack to cope with addiction or the desire to smoke. To avoid weight gain after quitting smoking by choosing the right snack to munch on. Let's dive deeper into this article to find out the healthy snack options for you.

9 Healthy Snacks To Quit Smoking Without Gaining Weight

1. Popcorn

Popcorn is the perfect snack to help you deal with smoking addiction. Popcorn gives ex-smokers satisfaction when they crave something to munch. The salty taste of popcorn can eliminate the urge to smoke. Besides, it has lower calories which prevent weight gain.

Avoid popcorn coated with caramel sauce or butter for snacking. If desired, take in small quantities and do not take it often.

2. Vegetables and fruits

When it comes to healthy snacks, eating vegetables and fruits is definitely at the top of the list. Well, it’s not a surprise as a study has shown that ex-smokers who eat fruits and vegetables are more likely to remain non-smokers.

Eating vegetables and fruits will reduce a persons’ dependence on nicotine. Vegetables and fruits are also low in calories so if you are worried about weight gain, they are your perfect choice. Selected fruits include apples and other fruits. They are not only satisfying but also rich in nutrients.

3. Nuts

Nuts such as peanuts, almonds, and walnuts are healthy snacks rich in antioxidants. Peanuts are also a good source of protein for your diet. Snacking on peanuts can make you feel full. Nuts have a high thermogenic effect that helps you lose weight because it increases your metabolism.

Although nuts are a healthy snack, it is advisable for you to consume them in moderate quantities. A handful of nuts at a time should be enough because nuts have relatively high calories. Remember to choose non-flavoured nuts such as plain roasted nuts to avoid excessive sugar or salt intake.

4. Milk

In addition to being a source of nutrition for the body, milk also has a unique benefit for smokers. If you feel a strong urge to smoke try drinking a glass of milk. Studies show that smoking after a glass of milk causes cigarettes to taste bitter and unpleasant. Because milk and cigarettes are incompatible combinations it helps with the smokingcessation process.

Milk also can further increase your metabolism and help you lose weight.

5. Dark Chocolate

If you are a chocolate lover, this is good news for you. Dark chocolate is a healthy substitute for nicotine. Enriched with nutrients, dark chocolate stimulates the production of dopamine hormones just like nicotine. So dark chocolate can soothe you when you have a strong desire to smoke.

Dark chocolate has also been shown to help with weight loss as it can reduce appetite and increase satiety.

6. Cinnamon

A study in Japan has found that cinnamon sticks can help reduce visceral fat or belly fat. However, the benefits will only be achieved optimally with exercise routines and a healthy diet.

There are several reports saying that inhaling air through cinnamon sticks can eliminate the urge to smoke as the way you hold it between the lips mimics smoking which helps in coping with the withdrawal symptoms. This is also because the cinnamon sticks give off a smell like cigarettes. You can also chew cinnamon sticks to diminish the urge to smoke.

7. Cheese

Our body can get rid of fat faster if we get enough calcium. Calcium in cheese can increase the body's metabolism to lose weight.

Cheese also reduces smoking addiction. Salted cheese will be more effective for individuals who want to quit smoking.

8. Chewing gum

Among the common habits of smokers is smoking after meals. You can replace this habit with chewing gum. You can also do this when the urge to smoke comes.

The habit of chewing gum has also been proven in studies capable of helping you lose up to 5% of calories.

9. Favorite food

It’s totally okay for you to reward yourself with nice delicacies once in a while. You can eat your favourite foods occasionally and this will not lower your health efforts. Your sense of taste and smell also will be much better for you to enjoy your favourite delicacies after you quit smoking. 

Foods to avoid when quitting smoking

1. Coffee

Coffee contains caffeine which makes a person more likely to smoke. The habit of smoking while sipping coffee is also one of the reasons why coffee consumption is discouraged when you quit smoking. Coffee consumption can remind you of smoke.

Therefore, replace coffee intake with tea for 2 weeks especially when you just quit. You can also consume other drinks such as juice or herbal drinks such as mint.

2. Sweets

Sweets like candy should be avoided. During the smoking cessation period, your appetite will increase and you will crave sweet foods. This habit can lead to weight gain and the risk of diabetes! Therefore, replace sweet foods with fruits such as berries. 

3. Greasy food

Stop smoking will boost your appetite. Therefore, during this period it is very important for you to choose the right food. Of course in Malaysia, oily or fried food is very easy to find. Avoid these and choose boiled or steamed food. The best way is to cook your own food which is healthier and economical.


We hope you enjoy this healthy snack list. Quitting smoking is not an easy task, but it is not impossible. Do it for the better you. Hopefully, this list of healthy foods can help you quit smoking without weight problems. Do not forget, a healthy diet alone is not enough, exercise regularly to get the best out of it. Talk to a doctor to get help quitting smoking today!

Thinking of quitting? Consult our doctor for FREE!


*The free doctor consult initiative is supported and fully funded by DoctorOnCall