Hong Seok-cheon says he gained 7 kg after quitting smoking — here's the diet he turned to

Broadcaster Hong Seok-cheon said he gained 6 to 7 kilograms in just over a month after quitting smoking. He also shared the diet he adopted to manage his weight, built around apples, yogurt and nuts.

Hong posted on his SNS recently alongside a photo of his meal, writing: "More than a month into quitting smoking — gained 6 to 7 kg. Time to diet."

The photo showed bite-sized apple slices, small pieces of bread, cherry tomatoes and blueberries. A bowl of yogurt was topped with walnuts and cashews.

Earlier, Hong had said his weight had climbed to an all-time high just two weeks after he stopped smoking. "Let's take good care of exercise, diet and health from now on," he wrote, signaling his intention to overhaul his lifestyle habits.

Weight gain after quitting smoking is not uncommon. When nicotine supply stops, appetite and energy expenditure shift, and people may develop a habit of reaching for snacks as a substitute for cigarettes.

Nicotine in cigarettes affects the brain's appetite regulation. While smoking, nicotine suppresses appetite and can temporarily increase energy expenditure.

Once a person quits, those effects disappear, leading to more frequent feelings of hunger. Even eating the same amount of food as before, the body may burn slightly fewer calories.

The recovery of taste and smell also plays a role. Smoking dulls the ability to detect the flavor and aroma of food. As those senses return after quitting, food can taste more vivid, which may further stimulate appetite.

Filling the time once spent smoking with snacks is another contributor to weight gain. Frequently reaching for sweet or high-fat foods can easily push up total daily calorie intake.

Research analyzing post-cessation weight gain has found similar patterns. A 2012 study published in the British Medical Journal pooled data from 62 smoking-cessation clinical trials to examine changes in body weight.

Smokers who quit without cessation aids gained an average of 1.1 kg after one month and 2.9 kg after three months. By the one-year mark, the average gain reached 4.7 kg. A significant portion of that increase was concentrated in the first three months after quitting.

Individual variation was considerable. Some people actually lost weight a year after quitting, while others gained more than 10 kg.

As cases like Hong's illustrate, weight can rise quickly immediately after quitting, making it important to manage both appetite and snack intake from the outset.

Hong's diet combines fruit, dairy and nuts — a combination designed to promote satiety and keep snacking in check.

Apples are high in water and dietary fiber, making them effective at adding bulk to a meal without many calories. Pectin, the soluble fiber found in apples, absorbs water during digestion and can help sustain a feeling of fullness.

Eating apples whole rather than blending or juicing them may also be more effective for portion control.

A 2009 study by researchers at Pennsylvania State University, published in the journal Appetite, gave 58 adults whole apples, apple puree or apple juice before a meal and compared how much they ate. Participants who ate a whole apple before the meal consumed about 15 percent fewer total calories — including the apple itself — than those who had nothing beforehand. Whole apples were also more effective at promoting fullness than apple puree or juice of equivalent caloric value.

Yogurt provides protein and calcium. Protein helps sustain post-meal fullness. For weight management, plain yogurt or unsweetened Greek yogurt is preferable to products with high added sugar content.

Walnuts and cashews contain unsaturated fatty acids, protein and dietary fiber. A small amount can be satisfying, but their high fat content also makes them calorie-dense. Rather than eating a large quantity at once, portioning out about 20 to 30 grams at a time is advisable.

Blueberries and cherry tomatoes supply water and dietary fiber while satisfying a craving for sweetness. They can serve as substitutes for high-calorie snacks such as candy or chips that people often reach for after quitting smoking.

Experts caution against drastic calorie restriction in response to post-cessation weight gain. Rather than suddenly cutting back on food, it is better to first review everyday snacking and eating habits.

In the early stages of quitting, nicotine withdrawal can bring anxiety, irritability and difficulty concentrating. Adding severe dietary restriction on top of that can intensify hunger and stress.

The US Centers for Disease Control and Prevention (CDC) recommends choosing healthy snacks and engaging in regular physical activity as strategies for managing weight after quitting smoking.

The CDC suggests reducing the habit of reaching for chips or beverages every time a cigarette craving strikes, and turning instead to carrots, cucumbers or fruit. Products that keep the mouth busy, such as sugar-free gum, can also help.

During meals, it is advisable to put down the phone and avoid multitasking. Chewing slowly and focusing on eating makes it easier to recognize fullness and regulate intake.

Exercise matters too. Aerobic activities such as walking, cycling and swimming increase energy expenditure and support weight management. A light walk can also help ease cigarette cravings and stress that commonly arise in the early days of quitting.

Combining strength training helps preserve muscle mass during the weight-loss process. Rather than starting at a high intensity, it is better to begin with light activity such as walking and gradually increase the load.

Weight gain alone is not a reason to abandon the effort to quit. Quitting smoking helps reduce the risk of cardiovascular disease, chronic obstructive pulmonary disease and various cancers.

According to the CDC, the risk of heart attack drops significantly one to two years after quitting. Respiratory and cardiovascular health also tend to improve progressively over time.

Weight gain in the early period after quitting results from a combination of changes in appetite and lifestyle habits. Rather than trying to lose weight rapidly, it is better to moderate snack intake and maintain a routine of regular meals and exercise.

Hong has continued to abstain from smoking while working to manage his weight through diet and exercise. The key to weight management after quitting is not rapid short-term loss, but building healthy eating habits while sustaining a smoke-free life.