It can sometimes be difficult to get more appetite. This is especially true if you find food unappealing or have trouble gaining weight. But don’t worry, there are several ways to train your body to eat more and enjoy eating again. Here are a few suggestions on how to stimulate a healthy appetite.
Table of Contents
- 1 Change eating habits
- 2 General information
- 3 Increase appetite for bodybuilding
- 4 Final Words
Change eating habits
As you may have heard, breakfast is the most important meal of the day. A healthy, balanced breakfast gets your metabolism going after a long night without food and gets your body ready to go. Breakfast gives you energy so you can be more active throughout the day. This in turn stimulates the appetite. A healthy, balanced breakfast consists, for example, of whole grain flakes, yogurt, muesli and fresh fruit and a healthy fruit smoothie. If you want to eat more calories, you can spread some peanut butter on a slice of whole-wheat bread or toast. It’s delicious and contains lots of healthy fats.
Eat lots of small meals.
Eating several small meals instead of the usual three helps to increase appetite. People with poor appetites are often put off by the large portions at regular meals. Small meals are often less daunting and less filling than large ones. But since you eat more frequently, you consume the same amount of food overall. Smaller meals can also help you feel less bloated and sluggish after eating. This is often a reason why people with small appetites often do not like large meals. Eat four to six small meals to avoid feeling full. You can break with convention and eat whenever you please. If you’d rather have your biggest meal in the morning than in the evening, then do that. If you want to split dinner into two times, that’s fine too.
Eat healthy snacks if you’re having trouble eating large portions at mealtimes, then healthy snacks can come in handy. The small amounts are less scary. Plus, small snacks can get you in the right mood when it comes to food. Place several bowls of your favorite snacks in places around the house where you pass often, such as on the kitchen counter or coffee table. This will encourage you to snack. Choose foods high in healthy sugars and fats, such as bananas, avocados, and nuts, tasty spreads and dips like hummus or cream cheese, or salty treats like popcorn or pretzels. However, remember that snacks are not meant to be eaten in place of meals but in addition to them. Therefore, you should not eat the snacks too close to the meals, otherwise, you will spoil your appetite.
Eat what you like best.
It’s easier to eat more when you really like something. Take the time to shop for and prepare meals and snacks that you enjoy eating. That way, it can’t happen that you don’t eat because you don’t have anything in the house that you like. If you’re currently underweight, don’t worry too much about just eating healthy. If you like chocolate cake or pizza, indulge yourself and eat whatever you like. However, eating too much oil can make you feel bloated and uncomfortable. Therefore you should eat moderately. Eat something that gives you soul food or reminds you of home or childhood, like delicious beef stew or chicken pies. You’ll find it easier to eat something that brings back fond memories.
Avoid smells that put you off.
Food that smells particularly strong can overwhelm you and discourage you from eating a particular dish at all. Especially if you weren’t particularly hungry to begin with. Avoid foods like tuna or smelly cheese (unless you like them) and anything that smells unpleasant to you. Keep in mind that warm food tends to smell stronger than cold food. Therefore, you should eat more sandwiches, salads, or cold meats if smells tend to put you off.
Use herbs and spices when cooking.
On the other hand, food that smells very pleasant can be very tempting and make your stomach growl. Add herbs or spices to your favorite food to add a wonderful aroma and add interest to the food. Then bland and boring food will never spoil your appetite again. Cinnamon is commonly considered a spice that naturally stimulates the appetite. You can add it to baked goods, sprinkle some on buttered toast, or in a mug of cocoa. Enjoy its warm and spicy smell and taste. Herbs like basil, oregano, thyme, rosemary, and fennel can add flavor to many dishes. You can experiment with these herbs in different dishes until you find a combination that you like.
Eat less fiber.
Fiber is a nutrient found in fruits, vegetables and whole grains. They are part of a healthy diet, with foods rich in fiber making you extremely full. Therefore, you should only consume these foods in moderate amounts if you want to increase your appetite. Your body takes longer to process fiber than other foods. That’s why they’re great for someone who wants to eat less but still have enough energy throughout the day. However, if you want to work up an appetite, you’re more likely to feel hungry if you eat less fiber, such as brown rice, pasta, or whole-grain cereal. However, this should only be a short-term solution, because fiber is important for keeping the body healthy and functioning.
Make meals enjoyable.
Eating out can be so much more fun when you make an effort to create a pleasant atmosphere around mealtimes. Light some candles, put on some music, or watch your favorite show while you eat. Avoid talking about stressful topics—especially if your lack of appetite is a symptom of an anxiety disorder.
A little exercise can help stimulate appetite. Your body is designed to crave more energy after exertion. That’s why you’re more likely to feel hungry after exercise. You don’t have to do a strenuous workout at the gym. A brisk walk in the fresh air half an hour before a meal is enough to whet your appetite. If you are underweight, you should avoid strenuous exercise. Because you’re hungrier after exercise, but what you eat will only make up for the calories you’ve burned. This is not good if you want to gain weight. Wait until your appetite improves and you weigh more before doing strenuous exercise.
You should drink between six to eight glasses of water or water-based beverages per day. Drinking a glass of water one hour before and one hour after a meal will aid in digestion and ensure there is never too much food in your stomach. However, you should not drink too much water immediately before eating. This could reduce your appetite and give you a false sense of fullness. Certain herbal teas have traditionally been used to increase appetite – particularly peppermint, aniseed, or licorice root teas. Drink a cup or two throughout the day to stay hydrated and increase appetite.
Such a journal will help you identify and understand your problems related to food. Each day you should write down when you were hungry or what foods appealed to you the most. This way you can figure out when and what to eat. This helps to stimulate the appetite. You should also note which foods or smells make you uncomfortable. Then you can avoid them in the future. Keeping a journal will also help you track your progress and see how far you’ve come, which in turn can boost your confidence.
If possible, do not eat alone.
It’s much easier to skip meals or not finish when you eat alone a lot. Have family dinner or invite a friend over for dinner. Then it becomes a beautiful experience and you might even forget that you are eating. It’s also good to have people around who can encourage you and watch how much you’re eating — if that’s what you want. If you can’t always eat with your family or friends, join a breakfast club or advocacy group. Then you can eat with others a few times a week.
Use big plates.
Eating off larger plates is a psychological trick that tricks your brain into thinking you’re eating smaller portions. That way, you can eat more than if it’s all piled up on a small plate—even if it’s the same amount of food. It is also said that brightly colored plates and the aesthetic arrangement of food have a positive effect on appetite.
Go to the doctor.
If your loss of appetite persists, then you should see a doctor. He can determine if your lack of appetite is having a negative impact on your health. He may prescribe medications to increase appetites, such as megestrol or cyproheptadine. They should ensure that your appetite returns quickly.
Increase appetite for bodybuilding
Increase your zinc intake.
Zinc is a very important mineral for bodybuilders. It strengthens the immune system and stimulates testosterone production. Zinc deficiency is also thought to be associated with decreased appetite. Because zinc is important for the production of HC1, which controls digestion in the stomach. Therefore, you can also improve your appetite by increasing your zinc intake. Beginner bodybuilders should start with 15 mg per day (men), women with 9 mg. This dose can be gradually increased. You can also increase zinc intake with supplements. However, there is a risk of poisoning, which is why it is best to get your daily dose of zinc from food. Foods high in zinc are: oysters, chicken, beef shank, pork chops, wheat bran, cashews, and pumpkin seeds.
Fill up your HC1 in the body.
As said before, HC1 is an important substance if you want to increase your appetite in bodybuilding. HC1 helps break down food in the stomach so your body can absorb the important nutrients. Low HC1 levels are said to result in a decreased appetite for protein, which is not good for bodybuilders. You can raise your HC1 levels naturally by drinking fresh lime juice with water first thing in the morning. The natural acids in lime juice stimulate HC1 production in the stomach. There are many different protein shakes. Most consist of a powder that you mix with milk, water or juice. You should drink the protein shake before or after training or instead of a meal if necessary.
If you want to eat more at each meal, then eat a little faster. Studies have shown that it can take up to 20 minutes for your brain to send you the signal that you are full. If you eat faster then you can convince your body to consume more than usual. Take larger bites and don’t put the fork down in between. But make sure you chew everything well. Be warned that once your brain has determined that you’ve eaten enough, you may feel extremely full. Over time, however, your body will get used to this feeling and your appetite will increase. This is especially true if you also increase the intensity of the workout.
Certain B vitamins are said to stimulate bodybuilders’ appetites: vitamin B12 and folic acid. You can take these vitamins in pill form or have your doctor prescribe an injection. A dose of 1000 mg twice a week is recommended.
Drink protein shakes.
If you’re having trouble eating large amounts to build muscle, you can also drink protein shakes. It’s basically a type of supplement that contains a lot of protein in a drinkable form. This is helpful when consuming large amounts of protein-rich foods makes you bloated and over-full.
Loss of appetite can indicate depression. You should know when you need professional help. Ask yourself: Have I lost interest in food and other things that I used to enjoy? Loss of appetite can also be caused by stress. If you make your life less stressful, chances are your appetite will come back as well. Surround yourself with pleasant smells. For example, walk past a bakery or a delicatessen. Eat a high-calorie dessert that is relatively healthy, such as a banana split or pecan pie. Many products for older people help with weight gain because they are high in calories, balanced nutrients and are not overly filling. If nothing else works, you can have your doctor prescribe you a special diet. These are mostly shaken with about 600 or more calories and you can add anything to it (cream, milk, strawberries and much more). They come in a variety of flavors, such as banana, strawberry, chocolate, and mint. To whet your appetite quickly, you can chew on a piece of mint gum for 30 minutes. Then you should be really hungry.