Quando si smette di fumare è molto frequente prendere qualche chilo di troppo: ecco come smettere di fumare senza ingrassare con qualche consiglio utile per dire addio per sempre alla nicotina senza doversi rassegnare a qualche chilo in più sul girovita.
Perché si ingrassa quando si smette di fumare? Perché si avverte di più il senso di fame e perché le mucose di bocca e naso ritrovano nuova vita senza l’offuscamento provocato dal fumo, quindi i cibi risultano più saporiti e gustosi.
Fumare contrae le pareti dello stomaco e allevia il senso di fame e quando smettiamo lo avvertiamo di più. Non ultimo influisce il nervosismo provocato dall’astinenza con la tendenza a piluccare più spesso per avere qualcosa in bocca e resistere alla tentazione di fumare un’altra sigaretta.
La strategia per non ingrassare deve agire su più fronti. Da una parte l’ideale è praticare una nuova attività fisica che ci fa bruciare più calorie e al tempo stesso ci tiene occupati in modo da non pensare alla voglia di fumare, specialmente all’inizio. Dall’altro lato è importante seguire un’alimentazione adeguata per evitare di mangiare di più e soprattutto di mangiare peggio.
Va favorita una dieta a base proteica quindi sì a carne, pesce, formaggi, uova e insaccati magri come bresaola o prosciutto. I carboidrati vanno moderati preferendo quelli a basso indice glicemico. Sì a frutta e verdure in quantità che sono anche ottimi spezza-fame a metà mattina o pomeriggio.
Vanno invece ridotti ma mai del tutto eliminati i cibi con alto indice glicemico come pasta, pane, riso, yougrt, pizza, dolci e gelati, succhi di frutta, zucchero e patate, alcuni frutti come albicocche, pesche, uva, ciliegie. Eliminate invece se potete il caffè che si associa automaticamente alla voglia di una sigaretta subito dopo. Trovate un nuovo rito per i momenti di debolezza.
In ogni caso evitate di seguire una dieta troppo drastica scegliendo un’alimentazione equilibrata, varia e ricca di frutta e verdura, piene di acqua e vitamine. Essendo la nicotina idrosolubile bere molto e assumere cibi ricchi d’acqua vi aiuterà ad eliminarla in fretta dall’organismo. Inoltre indurrà un maggiore senso di sazietà.
Photo Credits | Ljupco Smokovski / Shutterstock.com
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