Withdrawal symptoms to expect
when you quit smoking

Your body will go through a 3 to 6 week cleansing and adjustment period

By using my gradual reduction system over 21 days or 42 days, these side effects will be
minimal, but will still occur to some extent.

Your particular withdrawal symptoms will depend on how heavy a smoker you are, your
body type, lifestyle and exercise habits

Your body may have strong physical symptoms as it purges itself of nicotine

• Your metabolic and heart rate will drop - after being artificially stimulated on
  nicotine for years – and you may feel fatigue for 3 to 6 weeks, it's normal


• You may have irritability, loss of concentration or sleep, runny nose or sore throat
  as you body cleanses itself of nicotine from your lungs & blood for 3 to 6 weeks


• More oxygen will now be getting to your brain, you may get headaches: drink lots
  of fluid for 2 to 4 weeks


• You may get constipation or gassiness, if so eat more cooked vegetables, dried
  fruit and fiber cereals ongoing

Nicotine is a powerful stimulant that burns 200 to 400+ calories a day!

• If you eat the same diet after you quit, you will gain weight


• Subby may seek to replace your smoking habit with another urge or craving like
  hunger. Use the same replacement rituals process you used to quit smoking to
  also overcome these hunger urges


• If you do get hunger urges while quitting, make sure you eat low calorie foods, like
  steamed or raw vegetables or fruit or sugarless gum – not fatty foods like chocolate
  or ice cream – and make sure to eat smaller portions

Clear your schedule for this quit smoking process, so you can:

• Schedule in mild exercise daily and regularly – like walking or bike riding – to burn
  200 to 400 more calories a day. This will work out your heart and lungs so they
  can begin to clear out the toxins, as well as replace the calorie-burning stimulant
  effect you had gotten from smoking


• Prepare a new diet plan – with 400 less calories a day - replacing meats and carbs
  with vegetables, fruits and high-fiber, low-fat foods in smaller meals


• Apply your replacement rituals as needed to cope with these withdrawal symptoms

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