Increasing your appetite can be tricky, especially if you find the food unappealing and you have a hard time gaining weight. But don't worry, there are things you can try to get your body used to eating more and starting to enjoy food again. In this article, you will see some great suggestions to start having a healthy appetite.
Steps
Method 1 of 3: Change Your Eating Habits
Step 1. Always eat breakfast
You've heard it before, but breakfast truly is the most important meal of the day. Eating a healthy and balanced breakfast gets your metabolism going after a long night without eating and prepares your body for the day. Breakfast will give you more energy so you can be more active during the day, thus increasing your appetite.
- Some good options for a healthy and balanced breakfast include whole grains, yogurts, granola and fresh fruits, and healthy fruit smoothies.
- If you want to increase your calorie intake, add some peanut butter to whole wheat bread or toast. It is a tasty food full of healthy fats.
Step 2. Eat small portions frequently
Eating small portions frequently instead of the usual three meals a day is a great way to develop a healthy appetite. People with poor appetites are usually discouraged by large portions during regular meal times. On the other hand, small portions can be less daunting and less filling than large ones, while eating them frequently will allow you to continue to consume the same amount of food overall.
- Eating small portions can also help you feel less bloated and less lazy after eating, which is why people with poor appetites don't enjoy large meals. Try eating 4-6 small meals a day to avoid feeling too full.
- Don't be afraid to break with the conventional and eat when you feel like it. If you prefer to eat a larger serving in the morning rather than in the evening, go for it. If you'd rather split your dinner time into two smaller meals, that's fine too.
Step 3. Eat healthy snacks.
Eating healthy snacks can help when you have trouble eating a lot during mealtime. Small amounts are less intimidating, while frequent snacking can help you get in the right mindset when it comes to eating. Place small bowls of your favorite snacks in the areas you frequent in your home, such as on the kitchen counter or living room table, to encourage snacking throughout the day.
- Choose foods high in sugars and healthy fats, like bananas, avocados, and nuts, spreads and sauces like hummus or cream cheese, or salty treats like popcorn and pretzels.
- Just remember that snacks are not meant to replace meals, but as a supplement. Avoid snacking too close to mealtimes, as otherwise you could ruin your appetite.
Step 4. Choose your favorite foods
It's easier to eat more if you have foods that you really enjoy. Spend some time and preparation when buying and planning the meals and snacks of your liking, since that way you won't stop eating just because there is nothing you want at home.
- If you are below your ideal weight, you should not worry too much about maintaining a purely healthy diet. If you love chocolate cake or pizza, you can spoil yourself a bit and indulge in your favorite sweet or savory treat. However, too much fatty food can make you feel bloated or sick, so eat in moderation.
- You can also eat your favorite foods or those that you associate with your home or childhood. Consider eating hearty meat stews or chicken cakes. You may also find foods that you associate with fond memories easier to eat.
Step 5. Avoid unpleasant odors
Foods that have very strong particular smells can be overwhelming and completely discourage you from eating, especially if you weren't as hungry from the start. Avoid foods like smelly tuna or cheese (unless you love them) or anything else that has an odor that is not attractive to you.
Remember that hot food generally has more aroma than cold food, so try eating more sandwiches, salads, or cold cuts of meat if the smell doesn't appeal to you
Step 6. Use herbs and spices to cook
On the other hand, food that has a pleasant aroma and fragrant smell is usually very attractive and may be what you need to make your stomach pop. Try adding herbs or spices to your favorite foods to create wonderful aromas and spark interest in food. You will no longer be put off by bland and boring meals.
- Cinnamon is often said to be a spice that acts as a natural appetite stimulant. Add it to your baked goods, sprinkle a little on buttered toast, or add a little to a hot cup of chocolate to appreciate its aromatic qualities and flavor.
- Herbs like basil, oregano, thyme, rosemary, and fennel can add interest and flavor to a wide variety of dishes. Experiment with using these herbs in different dishes until you find a combination that you like.
Step 7. Eat less fiber
Fiber, a nutrient found in fruits, vegetables, and whole foods, is an essential component of any healthy diet. However, high-fiber foods can fill your stomach, so it's best to eat them only in moderation when trying to increase your appetite.
- Fiber-rich foods will take much longer for your body to process than any other type of food, so it's great for people who are trying to eat less and want to stay energized throughout the day.
- However, if you want to increase your appetite, cutting back on high-fiber foods like brown rice or whole wheat pasta and cereals can help you feel hungrier. This should only be done as a short-term solution, as fibers are essential for the healthy and normal functioning of the body. Talk to your doctor before you try to cut down on the amount of fiber you eat.
Method 2 of 3: General Recommendations
Step 1. Make your meal times more pleasant.
Eating can be a more enjoyable experience if you strive to create a pleasant atmosphere at mealtime. Light some candles, put on some music, or watch your favorite TV show while you eat. Also try to avoid stressful conversation topics at the table, especially if your poor appetite is a sign of anxiety.
Step 2. Do exercises
Doing some kind of mild exercise really helps to stimulate your appetite. Your body is designed to ask for more energy found in food after burning calories, so you will always be hungrier after exercising.
- You don't need to do strenuous exercise in the gym for this to work. Even a brisk walk outside for half an hour before eating can help stimulate your appetite.
- If you are below your ideal weight, avoid any form of strenuous exercise because although you will feel hungrier after exercising, the food you eat will only balance the calories you burned while exercising, which is not good if you are trying to gain weight. Leave strenuous exercise until your appetite has improved and your weight has increased.
Step 3. Drink enough fluids
Aim to drink 6-8 glasses of water or water-based drinks per day. Drinking a glass of water an hour before and an hour after each meal can aid digestion and will ensure that there is not too much food in the stomach for a set amount of time. However, avoid drinking too much water right before a meal, as this will decrease your appetite and give you a false feeling of fullness.
- Some herbal teas have also been traditionally used to increase appetite, particularly those of peppermint, anise, and licorice. Drink a cup or two throughout the day to increase your fluid intake and potentially increase your appetite.
- You could drink water and fluids at a different time than when you eat your food.
Step 4. Keep a diary of your meals
Keeping a food diary is a great way to identify and understand problems in your relationship with food so that you can try to overcome them. Write down daily the times when you felt hungry or the foods that you liked the most. In this way, you can identify the best moments and the best meals for you in order to maximize your appetite.
- You should also write down the foods or aromas that you did not like, to try to avoid them in the future.
- Also, keeping a food diary will allow you to track your progress to see how far you've come, which can boost your confidence.
Step 5. Avoid eating alone
It's much easier to skip meals or avoid eating what's on your plate if you frequently eat alone. Organize family dinners or invite friends to your house to eat with you. You will enjoy the experience more and you will even forget that you are eating.
- Having other people around is also a good idea, since they can stimulate you and control the food that you have not been able to eat if it is what you want.
- If eating with your family and friends isn't always an option, consider joining an executive breakfast club or social club where you can dine with other people a few times a week.
Step 6. Use large plates
Eating food from larger plates than usual is a psychological trick that will make your brain believe that you are eating a smaller portion of food. That way, you can eat more than if the food was piled on a small plate, even with the same amount of food.
Using brightly colored plates and organizing your food in an aesthetic way also positively affects your appetite
Step 7. See a doctor
If your poor appetite persists, consider seeing a doctor. If he feels that your appetite is negatively affecting your health, he may prescribe an appetite-inducing medication, such as megestrol or cyproheptadine, which should help you have a healthy appetite in no time.
Method 3 of 3: Increase Your Appetite for Bodybuilding
Step 1. Increase your zinc intake
Zinc is a very important mineral for bodybuilders. Strengthens the immune system and stimulates the production of testosterone. It can also help your body make protein and heal wounds. Low levels of zinc have also been linked to poor appetite, as zinc is necessary to produce HCl (hydrochloric acid), which regulates digestion in the stomach. Therefore, increasing your zinc intake can increase your appetite.
- It is recommended that a beginning bodybuilder start with 15 milligrams per day (men) and 9 milligrams per day (women), although this can increase over time.
- It is possible to increase your zinc intake by taking a supplement, but toxicity is a concern, so it is best to ingest as much zinc as possible from meals.
- If you decide to take oral zinc supplements, be sure to speak with your doctor first.
- Some foods that contain high levels of zinc are: oysters, chicken, beef shanks, pork chops, wheat bran, cashew nuts, and pumpkin seeds.
Step 2. Eat faster
When trying to eat more food each time, it may help to try to eat your food a little faster. Research has shown that it can take up to 20 minutes from when you start eating for your brain to send signals that you are full. By eating faster, you can trick your body into consuming more food than usual. Try eating larger bites and avoid lowering your fork. Just make sure you chew everything properly.
Keep in mind that you can feel extremely full once your brain realizes that you have eaten enough. However, over time your body will adjust to this sensation and your appetite should grow, especially if you have also increased the intensity of your exercises
Step 3. Take a supplement
Some forms of vitamin B are believed to help bodybuilders increase their appetite, for example B12 and folic acid. You can take these vitamins in pills or more directly through injections that your doctor may prescribe.
Step 4. Drink protein shakes
If you have trouble eating the large amounts of food needed to build muscle, you may consider having protein drinks. Protein drinks are basically a type of supplement that provides high levels of protein in an easily drinkable form. They are useful when consuming large amounts of protein-rich foods leaves you feeling bloated and overly full.
Your body can digest at most 30g of protein per meal. Don't drink shakes that contain more than this amount per serving
Advice
- Loss of appetite can be a symptom of depression. Know when to seek professional advice. Ask yourself the following: Have I lost interest in food, as well as other things that I used to enjoy?
- Loss of appetite can be caused by stress. Finding ways to relieve stress can help you get your appetite back.
- Surround yourself with pleasant aromas. Try walking past a bakery or deli.
- Eat a high-calorie dessert that is relatively healthy, such as a “banana split” or a piece of pecan pie.
- Many products designed for seniors (for example, the "Ensure" product line that includes shakes) will help you gain weight, as they are high in calories and have balanced nutrition that won't fill you up.
Warnings
- Gaining weight quickly and substantially can be bad for your health and, without the proper nutrients, can cause stretch marks. On the other hand, if you do it slowly and steadily, it will be much healthier.
- Always consult with your nutritionist doctor before starting a new diet.