Perhaps substitute some lower calorie snacks in between the higher caloried ones? Frozen grapes are good for this, as are sugar free gum and mints, carrot and celery sticks, lowfat yogurt tastes (even a spoonful at a time can work).
You should also increase your exercise (even a few sets of stairs or marching in place works!). Keep your portions at regular meals a bit smaller. It is said that you have to eat 200 less calories a day for the change in metabolism that quitting creates just to stay at your pre-quit weight. This will level out over time. You might try (if you can) eating 6 smaller meals during the day - a protein and a fruit or vegetable at each. You might do a few almonds and a piece of fruit, or a half of a peanut butter sandwich and carrot sticks, or a small portion of meat and a pear.
Don't try to diet, per se. There will be extra time (and money for a gym,maybe) when your quit is well in hand to tackle any extra pounds!
And keep in mind that a few extra pounds won't kill you; smoking CAN!
Baby celery with your favorite dressing
Pickles have zero calories
Stock the fridge and cupboard with your favorite low calorie, moderate calorie options
Understand that you will be able to deal with anxious eating better once you've gained more smobriety.
Congrats on your quit!!! Way to go.
This is my best advice, eat all you want of the right foods! The right foods are super low calorie, higher fiber, and generally vegetables. I spend a couple of hours cutting up vegetables every Sunday. Blaring music and my youngest helping makes it fun. I find the cutting kind of therapeutic as well! I bag and package the what I don't eat so I can easily take them with me all week long.
Watch your sodium and sugar intake, drink large amounts of water, and eat fruits/vegetables as your go to snack, you'll help keep the weight at bay. Walking and exercising, whatever is within your ability, help the mind and the weight as well. The American heart association recommends 150 minutes of moderate exercise to improve cardiovascular health.
I may not be the usual case, the above was in response to my own weight gain. I'm a runner, but running was a huge trigger for me, so I took about 45 days off. It was the last trigger I could control that I reintroduced after quitting. I really started to commit around 60 days. The problem for me, I gained a bunch of weight in the beginning because I didn't change my intake with reduced physical activity. I eat A LOT! In a single run, I could burn 1000 plus calories. My off run days are spent putting in the food for the next run day. So, I may not have been the usual in gaining 25 pounds in a short period. I also did not worry about the weight because I knew I can lose it once I started running again.
I did read an article that stated, even modest weight gain is healthier than continuing to smoke. Keep this in mind. Another thing that may help is when you get a craving, get up and get moving. Get your heart rate up a bit before returning to what you are doing.
