Increasing your appetite can be a tricky problem, especially if you're served food that isn't appetizing or are struggling to gain weight. But don't worry, there are many things you can try to train your body to eat more and start enjoying food again. Here are some great suggestions for getting a healthy appetite.
Step
Method 1 of 3: Changing Eating Habits
Step 1. Always have breakfast
You've probably heard this advice before, but breakfast is indeed the most important meal of the day. Eating a healthy and balanced breakfast will kickstart your metabolism after a whole night of not eating and keep your body ready for the day. Eating breakfast will give you more energy so you will be more active throughout the day while also increasing your appetite.
- Some good, balanced, healthy breakfast options include cereal, yogurt, granola (a breakfast menu consisting of oats, nuts, honey and popcorn, then baked), fresh fruit and healthy fruit smoothies.
- If you're trying to increase your calorie intake, spread peanut butter on a slice of whole wheat bread or toasted whole wheat bread. It tastes delicious and contains healthy fats.
Step 2. Eat small but frequent meals
Eating small, frequent meals instead of three meals a day is a good way to establish a healthy appetite. People with little appetite often lose their appetite with large meals at lunchtime. On the other hand, small meals can reduce anxiety and are less filling than large meals. Eating frequent meals still allows you to eat the same amount of food overall.
- Eating smaller meals can also help you avoid feeling full and sluggish after eating, which is the reason many people with small appetites don't enjoy large meals. Try to eat small portions 4-6 times a day so you don't feel too full.
- Don't be afraid to do something out of the ordinary and eat whenever you feel an appetite. If you prefer to eat more in the morning than in the evening, go for it. If you prefer to divide your dinner portion into two smaller portions, that's fine too.
Step 3. Eat healthy snacks
Eating healthy snacks can help you when you have problems eating large portions at main meal times. Small portions can reduce anxiety and frequent snacks can help form the right mindset about eating. Try placing your favorite snack in a small bowl in an area that is rarely occupied in the house, such as the kitchen table or small table in the living room, to encourage snacking throughout the day.
- Choose foods that are high in sugar and healthy fats such as bananas, avocados, nuts, jams and delicious sauces such as hummus (a sauce made from chickpeas) or cream cheese, or salty snacks such as popcorn and pretzels. Europe which tastes salty and slightly sweet).
- Keep in mind that snacks are not meant to be eaten as a substitute for the main meal, but as a complement. So, avoid eating snacks near the main meal time. Because if you don't, you can ruin your appetite.
Step 4. Choose your favorite food
Eating more is easier if you eat the foods you love. Take the time and do the prep to buy and plan the main meals and snacks you like. This will prevent you from going on a hunger strike just because there's no food at home to stimulate your appetite.
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If you have an ideal weight, you don't need to worry too much and stick to a healthy diet. If you like chocolate cake or pizza, follow your heart and eat your favorite sweet or delicious treat. However, eating too many fatty foods can make your stomach feel full or uncomfortable, so don't overeat.
- You can also eat your favorite nostalgic food, homemade food, or childhood. For example beef stew (a meat dish with thick sauce) or chicken pie. Foods associated with sweet memories are easier to eat.
Step 5. Avoid foods with a pungent smell
Foods that have a strong smell can be very distracting and can keep you from finishing your meal, especially if you don't feel hungry at first. Avoid foods like tuna or cheese with a strong smell (unless you like them) or anything with an odor that doesn't stimulate your appetite.
Remember, hot foods usually have a stronger aroma than cold foods, so try eating cold sandwiches, salads, or processed meats if you don't like spicy foods
Step 6. Use herbs and spices when cooking
Conversely, foods that have a pleasant or fragrant aroma can stimulate the appetite and can make the stomach dance. Add herbs or spices to your favorite foods to create a tantalizing aroma and add taste to the food. You are no longer nauseous because you have to eat bland and boring food.
- Cinnamon is a spice that is often thought to stimulate appetite naturally. Add cinnamon to baked goods, sprinkle a little on toasted buttered bread, or add a little to a cup of hot chocolate for a warmer, nutty aroma and taste.
- Spices such as basil, oregano, thyme, rosemary, and fennel can add taste and flavor to a variety of dishes. Experiment with using these leaves in different dishes until you find a combination you like.
Step 7. Eat less fiber
Fiber, a nutrient found in fruits, vegetables, and whole grain foods, is an important component of a healthy diet. However, fiber-rich foods can make the stomach full. So it is best to eat fiber foods in sufficient quantities if you are trying to increase your appetite.
- The body takes longer to process fiber-rich foods than other foods, so it is suitable for people who are trying to eat less while their body still has a lot of energy throughout the day.
- However, if you're trying to increase your appetite, then limiting your consumption of high-fiber foods like brown rice, pasta, and whole-grain cereals can help you feel hungrier. This method can only be used as a short-term solution, because fiber is important for normal and healthy body functions.
Method 2 of 3: General Advice
Step 1. Make mealtimes enjoyable
Eating can be a more enjoyable experience if you try to create a pleasant atmosphere at mealtime. Light a candle, play music, or watch your favorite TV show while eating. Also avoid stressful conversation topics at the dinner table, especially if your poor appetite is a symptom of anxiety.
Step 2. Exercise
Doing light exercise really helps stimulate appetite.
Your body is designed to require more energy from food after burning calories, so you'll feel hungrier after a workout.
- You don't need to do strenuous exercise in the gym, just a brisk walk outside for a breath of fresh air for half an hour before eating can help stimulate your appetite.
- If you are under ideal weight, you should avoid strenuous exercise. Because even though you'll be hungrier after a workout, the food you eat will only balance the calories burned during exercise, which is not good if you're trying to gain weight. Leave strenuous exercise until your appetite increases and you gain weight.
Step 3. Drink it in sufficient quantity
You should drink between 6-8 glasses of water or a water-based beverage every day. Drinking a glass of water an hour before and after meals can aid digestion and ensure that there is no too much food in the stomach at any given time. However, you should also not drink too much before eating, as this can reduce your appetite and make you feel as if you are full.
Certain herbal teas are usually also used to increase appetite, namely peppermint, fennel, and liquorice. Drink a cup or two of herbal tea throughout the day to increase fluid intake and appetite
Step 4. Keep a food diary
Keeping a food diary is a good way to identify and understand your problem with food, so you can work on it. Each day, you should make a note of when you feel hungry or record the foods that stimulate your appetite the most. This way, you can identify good times and foods to eat, so you can maximize your appetite.
- You should also make a note of foods or smells that decrease your appetite, so you can avoid them at a later time.
- Plus, keeping a food diary will make it easier for you to track your progress, which can boost your self-confidence.
Step 5. Don't eat alone
If you often eat alone, it will be easier to skip meals or avoid eating what is on your plate. Arrange family dinner plans or invite friends to dine with you. You will enjoy more of the experience and may not even realize you are eating.
- Eating with other people is a good idea because they can encourage you and take responsibility for unappetizing food, if that's your thing.
- If eating out with family and friends isn't an alternative, join a business breakfast club (a business meeting over breakfast held by certain communities) or a social community with similar interests where you can eat together several times a week.
Step 6. Use a large plate
Eating a larger plate than usual is a psychological trick that triggers the brain to believe that you are eating a smaller meal. This way, you will be able to eat more than if the food was served in large quantities in small plates, even if the portions were the same.
Using brightly colored plates and arranging food in an aesthetically pleasing manner are also thought to positively affect appetite
Step 7. Consult a doctor
If your appetite remains unchanged, you should consult a doctor. If your doctor feels your appetite is negatively affecting your health, he or she will prescribe an appetite-stimulating medication such as megestrol or cyproheptadine that can help restore a healthy appetite quickly.
Method 3 of 3: Increase Appetite for Bodybuilding
Step 1. Increase your zinc intake
Zinc is a mineral that is very important for bodybuilding. These substances strengthen the immune system and stimulate the production of testosterone. Low levels of zinc are also associated with a low appetite, because zinc is needed to produce hydrogen chloride (HCL) which regulates digestion in the stomach. So, by increasing your zinc intake, you can also increase your appetite.
- For beginners, it is recommended to take 15 milligrams of zinc a day (for men) and 9 milligrams of zinc (for women), although these amounts can be increased over time.
- It is possible to increase zinc intake by taking supplements, but the effects of poisoning become anxiety in itself. Therefore, it is best to get as much as possible daily intake of zinc from food.
- Some foods that are high in zinc are: oysters, chicken, beef thighs, pork ribs, cashews, and pumpkin seeds.
Step 2. Restore the HCl level in the body
As mentioned earlier, HCl is an important substance to increase appetite while doing body building. HCl helps break down food in the stomach, making it easier for the body to absorb essential nutrients. Low HCl is associated with a low appetite for protein. This is a bad thing for bodybuilders.
- You can increase HCl levels naturally by drinking a glass of fresh lime juice dissolved in water in the morning. The natural acid in lime will help stimulate the production of HCl in the stomach.
- There are many different types of protein drinks, but most are in powder form that can be mixed with milk, water, or juice.
- This drink should be taken before or after exercise or as a substitute for the main meal, if needed.
Step 3. Eat faster
When trying to eat more sitting down, it can be helpful to try to eat a little faster. Research shows that it takes the brain 20 minutes from the start of a meal to send a signal that the stomach is full. By eating faster, you can trick your body into eating more than usual. Try to eat larger chunks and don't put your fork in between meals, to make sure you've chewed the whole food.
Be careful, you may feel very full when your brain registers that you have eaten enough. However, over time your body will adjust to this feeling and your appetite will increase, especially if you also increase the intensity of your exercise
Step 4. Take supplements
Certain types of B vitamins, namely B12 and folic acid, are thought to help increase appetite. You can take this vitamin in tablet form or by injection directly as prescribed by a doctor. It is recommended to take 1 cc of this vitamin twice a week.
Step 5. Drink a protein shake
If you have trouble eating the large amounts of food needed to build muscle, you can drink a protein shake. Protein shakes are essential supplements that contain high levels of protein in an easy-to-drink form. This drink is especially beneficial if you feel very full when you eat large portions of protein-rich foods.
Tips
- Loss of appetite can be a sign of depression. Recognize the right time to seek professional advice. Ask yourself: Have I lost my appetite for food, like other things I used to enjoy?
- Loss of appetite can also be caused by stress. Finding ways to deal with stress can restore your appetite.
- Look for fragrant food scents. Try strolling around the bakery or grocery store.
- Eat a high-calorie, healthy dessert like a banana split or a slice of pecan pie.
- Many products that are intended for older people (for example, “Ensure” brand products that also include shakes) will help you gain weight because they are high in calories with balanced nutrition and won't fill you up.
- If all else fails, ask your doctor or dietitian for a prescription for a Cal shake. This drink is just like a regular milkshake but has more than 600 calories and you can add whatever you want (cream, full cream milk, strawberries, and many more). Cal shakes have four different flavors which are banana, strawberry, chocolate and mint.
Warning
- Rapid and substantial weight gain can be very bad for your health and without proper nutrition it can lead to stretch marks. On the other hand, gradual and definite weight gain is much healthier.
- Before starting a new diet, first consult a medical nutritionist.
