Get Those Hunger Pangs Under Control! : Stoptober Week 1

Quitting smoking can make you feel as though you’re wasting away with hunger, but guess what…YOU’RE NOT, in fact the tendency is to gain weight during this time! Nicotine is a powerful appetite suppressant, so naturally once you remove it from your body your hormonal patterns shift. This is because of a combination of factors, but primarily attributed to decreasing levels of Ghrelin, an appetite suppressing hormone (Jessen, Buemann, Toubro, et al. 2005).

When it comes to your diet it pretty much becomes a mind game from the moment you start, and continues right the way through to the end. However, once you re- calibrate your thoughts to start seeing your nutrition as a lifestyle and not a chore, things get a whole lot easier! This being said, it does seem that no amount of mental strength can stop the hunger pangs associated with smoking cessation…you’ve just got to channel them differently. So next time you are suffering with a hunger pang do the following:

- Get a protein source i.e. a whey protein shake. Although the protein in a protein shake (powder and liquid form) is partially broken down already, the chemical structure of protein means it is more satiating than carbs and fat. The satiating properties combined with the physical space the shake occupies, at a relatively low calorie cost, makes a protein shake a great option.

- Protein Bar- Ensure you get yourself a protein bar that is no more than 250kcal and that delivers a minimum of 20g of protein, it is also pertinent to get one that is low in total carbs and sugar (say no more than 10-15g carbs). As well as this you might also wish to split a bar into two and consume it in two stages e.g. mid-morning and mid-afternoon. By splitting into two you are spreading the calorie load allowing the body to digest and metabolise the calories.

A protein bar/shake, despite being a relatively nutritious source of calories is still pretty calorific, therefore if it’s consumed in excess you will still hinder your weight loss goals. Therefore be controlled and disciplined with your snacking guys, and make the most of a structured and deliberate supplement plan.

From all of us here at discount supplements, stick with it, it’s the best decision you’ll ever make… keep up the good work!      

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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