Low Calorie Diets for Smokers

A low calorie diet for smokers begins with a diet rich in whole, unprocessed grains and fresh fruits and vegetables, especially the dark ones.

Saturated and Trans fats should be avoided if you are a smoker because they are high in calories so if you must use fats, use them sparingly and choose the monounsaturated fats.

Along with choosing monounsaturated fats, choose lean proteins for your meals.

Fats should be 35 percent or less of your daily calories, but no more than 7 percent should be from saturated fats. Choose margarines containing sterols and stanols.   

In addition, limit your intake of salt (sodium), sugars and alcohols. Put more fiber into your diet by eating beans, legumes, fresh fruits and vegetables, whole grain products and nuts. Soluble fiber is preferred, from cereals, grains and many fresh fruits and vegetables.  

It is important to watch your cholesterol when you are on a low calorie diet..Menüs for smokers. After stating a low calorie diet, it usually takes anywhere from three to six months before you will notice a difference in your cholesterol. You should aim to limit your cholesterol intake to less than 200 mg per day.

Proteins should be limited to choices of fat-free and low-fat milk products, lean meats, skinless poultry and legumes.

In the beverage department, switch from coffee to tea, preferably, green tea. This will help replace some of the antioxidants from the smoking. Another unique form of antioxidant comes from garlic. In addition to its antioxidant properties, garlic contains anti-bacterial and anti-viral properties.

Onions are another good choice; they come from the same family (class/group) as garlic and contain some similar properties.

Recent research shows that smokers who eat extra brassicas have less occurrences of cancer (i.e. lung, breast, colorectal, prostrate, and pancreatic and stomach).

All of these cancers begin with free radicals so it makes sense that brassicas could help to prevent other problems passed down by free radical damage such as age spots, asthma and cataracts.

Brassicas comprise of Brussels sprouts, broccoli, and all types of cabbage, cauliflower, kale, horseradish, mustard, turnips, watercress, kohlrabi and cress.     

Eat healthy carbohydrates, limit your intake of refined flour and sugars and choose only whole grains such as brown rice, oats and wheat pastas.

Eat healthy low-fat protein such as egg whites, lean chicken or turkey or fish. Include small pieces of lean red meats along with normal servings of soy foods, such as soybeans and other vegetable proteins.

Decrease sodium in your diet. Confirm food labels and choose sodium-free or low sodium items. Avoid adding salt when eating or when cooking.     

Two different, independent studies have shown that eating fish twice a week help to reduce the damage caused by smoking for those who are not heavy smokers – more than a pack and a half a day.

Even with a healthy diet, smoking reduces the amount of vitamins and minerals in the body, so taking a vitamin, especially vitamin C daily would be a good idea. A good multi-vitamin, one that has folic acid, vitamin B and lots of antioxidants make a great choice for a daily supplement.