The harmful effects of tobacco in sport.
Your diet must be less rich since smoking twenty cigarettes represent an energy expenditure of 150 to 200 calories.
At the same time, you must not cut down too much to avoid the risk of giving in and producing exactly the opposite effect.
REDUCE FATS: Delicatessen products, fatty meat, cakes, cheese.
PREFER: Lean meat, fish, low-fat dairy products. Make sure not to neglect the protein intake to avoid losing muscle mass.
PREFER: Foods rich in complex carbohydrates and fibres: wholemeal bread, cereals, leguminous plants, brown rice.
These foods do not cause any hyperglycaemia peaks or high insulin secretion.
The advantage is that they fill up the stomach, thereby avoiding the catastrophic periods during the day when you feel like taking a snack.
VITAMINS : Do not neglect vitamin C and carotene, precious anti-oxidising and anti-free radical agents, present in relatively low quantities in former smokers.
Eat every day:
1 kiwi, fresh vegetables (spinach, cabbage, tomatoes, pumpkin, etc.)
IF YOU ARE FEELING PECKISH:
AVOID AT ALL COSTS: Coffee and alcohol. Not only do they interfere depending on the mood but also they were often associated with having a cigarette.
Consequently, they must absolutely be avoided, at least during the first few months after you stop smoking.
You feel tense, you go and have a coffee, you feel worse, you have a drink with a friend and share a cigarette... just one.
And you are back to square one.... I know, but this time ... I could not help it ... it was too hard ...It wasn't even my fault...
THE FACT IS: YOU HAVE TO START AGAIN FROM SCRATCH.
Tobacco has its good points! read