Stop of the tobacco: how to prevent the catch of weight?

Stop of the tobacco: how to prevent the catch of weight?

To smoke made lose weight and the catch of weight which follows the stop of the tobacco is in general only one correction, which is not inescapable besides… How to prevent?
The smoker is under-weight and wants to generally preserve it when it decides to cease smoking.
The catch of weight to the stop of the nicotinism is on average of 2,8 at the men and 3,8 kg among women. However, many ex-smokers take more, and conversely, many ex-smokers do not even take any, lose some.
Particular food choices of the smokers
The food of the smoker is different from a nonsmoker. And the food choices of the smoker increase the noxious effect of the components of smoke on the cardiovascular disease risks and cancers…

The smokers consume more calories that the others (+4,9%), saturated lipids (+8,9%), of cholesterol (+10,8%) and alcohol (+77,5%). On the other hand, they consume less polyinsaturés lipids, standard omega-3, which are beneficial for health (- 6,5%), of fibers (- 12,4%), of vitamin C (- 16,5%), of vitamin E (- 10,8%) and of beta-carotene (- 11,8%)

Nicotine has hormonal repercussions supporting the protéogenèse. In other words, the muscular mass of the smokers is more important and they express an increased requirement out of proteins. The smoker thus has a specific appetite for proteins. If the meat is the primary source of proteins of good quality, it also brings quantity of saturated lipids. Moreover, suffering of a loss of the taste and sense of smell, the smoker eats them well out of sauce and salt adds to it to support the exit of the flavors. A smoker consumes twice more salt than a nonsmoker!
Also to put on the account of the reduction in his olfacto-gustatory sensitivity, the smoker eats few vegetables and fruits, which it finds without taste, without savor.
Its spontaneous mode is thus rich in saturated greases and salt, and low in fibers and micronutriments. This one mainly explains the prevalence of the cardiovascular diseases and certain cancers.

The smoker is also an alcohol on-consumer, partly at the origin of an increase in the energy catches.
And finally, the smoker consumes more coffee and of the, which it sweetens more than the others. In fact, it eliminates twice more quickly cafeine.
Strategy
With the stop of the tobacco, the reduction in the energy expenditure is estimated at 200 calories per day at a moderately active subject. As for the increase in the food catch, it is located around the 300 calories. It is thus against a daily surplus of 500 calories that the candidate with the stop will have to fight.
But this theoretical calculation must imperatively be adapted to each case.
The spontaneous energy catch during the first two weeks of abstinence gives a good indication on the foreseeable profit of total weight. It is thus not useful systematically to impose a restrictive food mode and an sports activity on all the total abstainers, which suffer already from weaning. Let us leave quiet those which are not at the risk.
Beside the modes and sports activity, the substitutes nicotinic bring an invaluable help, particularly the chewing gums. Their use is recognized to decrease the ponderal catch.
But the dietary habits are tough: it is necessary approximately 5 years so that after the stop of the nicotinism, the choices and consumption are standardized.
All these data show the interest well to be made help by a tabacologist or a general doctor trained with nicotinic weaning. Weaning is a particularly difficult adventure and each case is different.