Sugar and Cravings: Why It Happens and How Not to 'Eat It Away'

Introduction: why sugar cravings appear

Many people notice a sudden “sweet tooth” after quitting smoking. Yesterday you could walk past a bakery without a thought, and today your hand reaches for chocolate automatically. This is normal — and it has an explanation.

When you smoke, nicotine speeds up metabolism and affects dopamine levels. After quitting, the body has to readjust. You feel a kind of emptiness, and quick carbs become the fastest way to get an energy and dopamine boost.

David from London said: “After I quit smoking, I ate more chocolate in one month than in the whole previous year. It felt like the only way to deal with cravings.”

The biochemistry of “emptiness” and fast carbs

Nicotine acted as a stimulant, raising blood sugar and boosting metabolism. Without it, the body looks for substitutes.

Why sugar?

1. Fast dopamine — the brain seeks quick sources of pleasure.
2. Energy dips — when blood sugar drops, the body reaches for chocolate or soda.
3. The “mouth habit” — what cigarettes once occupied, food now replaces.

👉 Important: this is temporary. Within 2–3 months, sugar cravings usually decrease.

Three safe “right now” alternatives

Instead of fighting yourself, give your body better options:

• Fruit — apples, pears, berries. Sweet, but with fiber and vitamins.
• Nuts and dried fruit — a small handful can replace a candy bar and keep you full.
• Sugar-free protein bars — convenient to carry.

Anna from Warsaw shared: “I always kept a small pack of almonds with me. When I wanted something sweet or a cigarette, I ate a few nuts. It really saved me from gaining weight.”

A weekly snack plan

To avoid random stress-eating, make a simple plan.

Example:

• Monday: apple + handful of nuts.
• Tuesday: unsweetened yogurt + berries.
• Wednesday: carrot or celery sticks + hummus.
• Thursday: banana + a piece of dark chocolate (70%).
• Friday: protein bar.
• Saturday: fruit–spinach smoothie.
• Sunday: homemade popcorn without butter.

A plan like this helps prevent “emergency cake runs” at 11 p.m.

How not to “reward” yourself with food

A common mistake when quitting is treating sweets as a reward for willpower. But this “bonus system” only builds a new habit loop.

Michael from Chicago shared: “I told myself: no cigarette today — I deserve a pastry. A month later the scale showed +5 kg. I had to completely change my approach.”

How to avoid it:

• reward yourself with non-food treats (a book, movie, or walk);
• use exercise as a “dopamine reward”;
• make tea or coffee breaks without snacks.

What experts say

According to the CDC, weight gain after quitting smoking is typically 5–10 pounds (2–4 kg) in the first months. But it’s not inevitable: with mindful eating, weight can stay stable.

Research also shows that replacing cigarettes with food is usually temporary. If you learn to choose snacks consciously, the risk of “eating away” cravings is much lower.

👉 For more on avoiding weight gain after quitting, see here.

Conclusion: keeping sugar under control

Sugar cravings after quitting smoking are not weakness — they are a biochemical response. But you can manage them: prepare safe snacks, avoid using sweets as rewards, and gradually teach your body new energy sources.

The SmokingBye PDF guide includes a ready snack list and a handy shopping chart to make early adaptation easier.