Lack of appetite is an issue since it can lead to malnutrition, making people vulnerable to infections and diseases. If you notice a sudden, unexplained loss of appetite, you should see a doctor as soon as possible. There are 19 strategies to increase appetite in this article.
Since a person’s nutritional status and overall health can be affected by a loss of appetite, here are 19 natural ways on how to increase appetite.
What Is Appetite?
Appetite is the body’s natural need to eat food instead of hunger, which is the body’s response to a lack of food. A person can feel hungry but not have an appetite, have a large appetite but not display signs of hunger, or have an appetite but not show signs of hunger.
When a person’s urge to eat is substantially lessened, they experience absent hunger, also known as loss of appetite. Many people confuse a lack of appetite with anorexia nervosa, which isn’t always the case because anorexia nervosa refers to deliberate starving, not the unintended reluctance to eat, which is our main concern.
When a person lacks appetite, it may lead to long starvation periods and reduced blood sugar levels, which can cause muscle weakness, muscle pain, body aches and other harmful effects. A child must have a healthy appetite as nutrients from boosts growth in children.
Emotional pressures, drugs, chronic illnesses or ailments, or even a loss of sense of smell or taste can all contribute to a lack of appetite.
Factors That Affect Appetite
Several things can influence a person’s appetite, including:
Your appetite is influenced by what you eat and how often you eat. An increased protein intake or a high-fat diet, for example, has been shown to suppress appetite in research. The macronutrient was discovered to increase satiety, resulting in a decreased appetite. A low-carbohydrate diet can also cause satiety, according to another study.
Some bacterial and viral illnesses, malignancies, and thyroid problems might make you lose your appetite by making you lose your sense of taste or smell. Some medications can, however, cause an increased appetite.
In addition, increased stress levels, which often leads to increased cortisol levels, have significantly increased the appetite. Addison’s disease also leads to a lack of appetite, and it is caused by the adrenal glands’ inability to produce enough hormones to raise the aldosterone and cortisol levels.
Additionally, several drugs can boost or decrease hunger. Depression, psychosis, and diabetic medications can all increase hunger and contribute to excessive weight gain. On the other side, cancer and renal disease drugs can suppress appetite and cause weight loss.
The mental health of a person has a significant impact on their hunger. Sadness or stress might drive a person to eat too little or too much. Mental illnesses or eating disorders like anorexia and bulimia can significantly impact a person’s appetite.
Many pregnant people notice significant changes in their appetites; some have heightened desires for certain foods, such as spicy food, while others have strong aversions to a wide range of foods. Nausea and constipation are common side effects of the alterations.
The type of individuals you eat with is another aspect that influences your appetite. According to a study, most people have similar eating habits as the people they eat with.
How To Increase Appetite?
1.Eat Frequent Small Meals
Attempting to take a significant amount of food at once might cause a person to lose their appetite, especially if they are weak due to illness or medicine. As a result, dividing your three daily meals into six small meals may be beneficial.
2.Increase the Calories in Your Diet
Increasing your calorie intake guarantees that you meet your daily calorie requirements, even if you do not consume as much as you should. There are several ways to increase the number of calories in your meal without raising its quantity. Some of these tactics are making your porridge with whole milk instead of water, frying your eggs with butter, and so on.
3.Make your Mealtime More Enjoyable
Rather than dining alone, eating while watching TV or visiting friends and family for a meal can enhance the appetite. Making mealtimes into social engagements and diverting your attention away from the food will help you eat more. Studies show that performing these can increase appetite by 14 percent to 20 percent.
4.Eat your Favorite Foods
The most fantastic way to increase your appetite is to eat only things that you enjoy. According to studies, a person is significantly more likely to consume a meal that appeals to them or a meal that they chose themselves.
One problem with this method is that most individuals prefer unhealthy foods like fast food, instant noodles, and other convenience foods. In instances like this, it’s best to mix these dishes with wholesome items or healthful vegetables, fruits, or snacks.
5.Reduce your Fiber Intake
Fiber is well-known for promoting feelings of satiety, and nutritionists and dietitians frequently recommend it to weight-loss patients. While a diet high in fiber is frequently recommended for a healthy diet, someone wishing to eat more may need to cut their fiber intake to increase their desire for the next meal.
The link between food & fitness cannot be overemphasized as being fit has many health benefits. Physical activity not only burns body fat and helps you lose extra calories, but it also stimulates your hunger, allowing you to replenish the calories you’ve expended.
Besides, regular exercise ensures healthy weight gain when your appetite improves. It also reduces the risk for chronic diseases such as heart disease and promotes a healthy level of hormones such as cortisol and aldosterone.
A regular exercise plan can also help you gain muscle mass by increasing your metabolic rate and improving hormone function.
7.Reduce your Fluid Intake Before and During Meals
Drinking fluids before a meal can help curb your appetite by making you feel too full to finish your meal. Furthermore, drinking water before a meal will reduce the impact of stomach hormones on the digestion of the food.
Water consumption before a meal has been demonstrated to be an effective weight-loss technique in numerous researches. To boost the amount of food ingested, drink water at least 30 minutes before eating and take tiny sips during the meal.
8.Avoid Skipping Breakfast
Breakfast is regarded as the most important meal of the day, regardless of whether you’re trying to lose weight or gain weight. It has been discovered to be especially beneficial when enhancing appetite since it improves thermogenesis, which is crucial when increasing appetite.
According to a study, skipping breakfast can lead a person to lose their appetite after a while.
9.Season your Food Properly
Seasoning food correctly might pique your interest in eating it. Various seasonings can be used to improve the scent and flavor of meals, and these can often assist in boosting your appetite, allowing you to consume more food than you usually would.
10.Switch From Solid Foods to Liquid Foods
Some health issues cause people to lose their appetite because they are unable to chew meals properly. In these circumstances, it is recommended that individuals consume liquid foods rather than solid foods to meet their daily caloric needs.
Furthermore, even if you have no underlying disease that prevents you from chewing your meals, drinking your nutrition is a compelling method to help you raise your calorie intake. Milkshakes and smoothies, for example, are excellent ways to increase your caloric intake.
11.Design a Meal Schedule
Maintaining a meal schedule and setting a reminder for each mealtime might also assist you in eating regularly. This strategy is an excellent method for people who rarely feel hungry and frequently skip meals.
Following a meal plan can assist in increasing your appetite by teaching your body when to expect meals.
12.Add Healthy Snacks to Your Diet
Snacks are typically convenient since they allow you to increase your caloric intake with less effort. They can also ensure that you don’t go hungry for long periods, negatively impacting your appetite.
Snacking on healthy options such as fruits, yogurts, protein bars, nuts, and salty snacks is recommended.
13.Trick your Brain
A person with a poor appetite may be easily overwhelmed by large servings of food; therefore, serving the meal on a large plate rather than a tiny one is one technique to fool the brain. According to studies, larger plate sizes encourage people to serve and consume larger servings of food. This strategy may aid in increasing your daily caloric intake.
14.Keep a Food Diary
A food journal can help you keep track of the kind of meals you eat and how many calories you consume daily. The journal also allows you to keep track of your hunger.
15.Take Nutrient Supplements
A nutritional deficiency frequently causes a lack of appetite, and a loss of appetite can be caused by a deficiency in vitamins such as Thiamine or vitamin B1. Furthermore, a zinc shortage might have a detrimental impact on appetite.
You must chat with your doctor to see if a vitamin deficiency is a reason for your lack of appetite.
16.Take Medicinal Herbs
Much medicinal indigestion can induce a loss of appetite by making the stomach feel full; this indigestion is often accompanied by negative effects such as flatulence and bloating. Herbs like fennel and peppermint have been discovered to help with these issues,
Indigestion has been proven to be helped by tonics such as thistle, gentian, and centaury. These herbs can be used to make drinks or added to the diet. It is important to note that some people medicinal herbs can cause an allergic reaction in certain people.
17.Make your Meals More Nutritious
Most of the time, people who lack appetites rely on unhealthy snacks like ice cream, chips, or candy to satiate their hunger. While these foods may appeal to the palate, they are generally devoid of nutrients, and relying on them can lead to malnutrition.
You can add low fiber fruits and vegetables into your diet to solve this problem or select more nutritional foods to fulfil your hunger. For example, instead of ice cream, choose Greek yoghurt.
18.Use different Spices when Preparing your Meals
Adding diversity to your meals by using different spices when preparing them can help. For example, cooking with ginger and garlic today and cinnamon tomorrow will make your supper more delicious and fascinating, as well as enhance your appetite.
19.Cut your food into tiny chewable Pieces Before a Meal
Before a meal, cutting food into small pieces is a reliable way to ensure you complete it. It can assist you in completing enormous portions of food by giving the idea that your food isn’t as much as it is.
We hope you enjoyed our list of 19 ways to increase appetite. Please understand that experiencing changes in your appetite is expected since it is influenced by various things, such as your mental, emotional, and physical state.
However, if you have a sudden, unexplained lack of appetite, you should see your doctor for a treatment plan since it could signify an underlying health condition.
We’d love to hear what you have to say, so please leave a comment in the section below and don’t forget to share.