Making small changes to your diet and daily routine can help increase your appetite and ensure you meet your nutritional needs.
A loss of appetite occurs when you have little desire to eat. Several factors can cause poor appetite, including psychological and physical conditions.
Not having an appetite can be frustrating for anyone, especially those who dounderweightor those trying to gain weight or build mass.
If your loss of appetite lasts more than a few days, it can cause weight loss or malnutrition. Therefore, it is best to consult a healthcare provider to determine the cause and the best course of treatment.
However, there are several strategies you can try to increase your appetite and ensure you meet your nutritional needs every day.
This article shows 13 simple ways to increase your appetite and daily food intake.
Eating three full meals can seem like a challenging task if you don't have a healthy appetite.
A more motivating way to eat is to split your three main meals into five or six smaller meals.
As your appetite improves, you can start increasing the portions of these meals or adding more ingredients to consume more calories throughout the day.
For example, if you're eating a tuna sandwich, add some vegetables and cheese to add more calories and nutrients.
CvEat five or six smaller meals a day instead of three large ones. As your appetite improves, you can start increasing portions and adding more ingredients.
People with a poor appetite tend to eat high-calorie foods such as sweets, chips, ice cream and pastriesto affect.
These types of foods may seem tastier and contain large amounts of calories, but they are often lacking in other important nutrients, including protein, vitamins and minerals.
There are plenty of other foods that are high in calories and can provide other nutrients, such as protein and heart-healthy fat.
For example, instead of ice cream for dessert, you can eat 1 cup of full-fat Greek yogurt. Add some berries and cinnamon for a sweet taste.
Likewise, if you feel like eating pizza, you can make your own pizza and add extra vegetables and some protein for extra nutrients.
CvReduce your intake of empty calories. Instead, make easy substitutions by focusing on more nutritious foods that contain protein, healthy fats and whole grains.
Another way to ensure you eat enough throughout the day is to add more calories to your meals.
One way to do this is to prepare your food with high-calorie ingredients such as butter, nut butter, olive oil or whole milk.
- Add 104 calories:Boil your eggs with 1 tablespoon (tablespoon) or 14 grams (g) of butter.
- Add 149 calories:Try adding 1 cup or 237 milliliters (ml) of whole milk to your oatmeal instead of water.
- Add 120-126 calories:Drizzle 1 tablespoon (14 g) of olive oil or half an avocado over your salad.
- Add 204 calories:Spread 2 tablespoons (32 g) of peanut butter on apple slices as a snack.
With simple additions like these, you can pack more healthy calories into your meals and increase your overall calorie intake.
CvAdd high-calorie ingredients as you prepare your meals so you consume more calories throughout the day
Cooking and eating with others can stimulate your appetite more than eating alone.
According to a 2022 study, eating alone may be linked to poor appetite (
To make eating more enjoyable, invite friends and family over for meals. If they can't come over to keep you company, try eating while you watch TV. These strategies can help by taking your attention away from eating.
Interestingly, research shows that eating alone more often may also be associated with lower diet quality and inadequate nutrient intake (
Creating meals that are suitable for socializing and entertaining can help you enjoy your food more and increase your appetite.
CvEating meals with friends and family or eating them in front of the TV can distract you from the food you are eating, causing you to eat more.
Hunger usually makes people eat. But if you don't get hungry, you may not be able to rely on your appetite to remind you when to eat.
If this is the case, try planning your meals and setting a reminder for each meal to ensure you eat regularly.
In addition, it is important to have a regular meal plan so that you get enough calories and nutrients each day.
CvPlanning and setting meal reminders can help you track your food intake.
Consumed breakfaston a daily basis is important if you want to increase your appetite and gain weight.
A review study found that skipping breakfast can cause you to eat less throughout the day (
Additionally, another study found that skipping meals could reduce total daily calorie intake and reduce diet quality (
If you're trying to eat more, breakfast every day is just as important as regular meals throughout the day.
CvEating breakfast every day can stimulate your appetite and increase your total daily calorie intake and diet quality.
High-fiber diets have been shown to promote feelings of satiety and reduce calorie intake in people looking to lose weight (
Although fiber-rich foods are recommended in a balanced diet, they can slow digestion and keep you feeling full longer. Therefore, you may want to moderate your intake if you want to increase your appetite.
Eating a low-fiber diet can prevent you from feeling too full and can help you eat more throughout the day.
However, keep in mind that this should only be used as a temporary strategy to increase appetite, as following a low-fiber diet for long periods of time can have negative health consequences (
If your appetite does not improve after a few days, consult a doctor to determine the best course of treatment.
CvReducing the amount of fiber in your diet can decrease satiety and cause you to eat more food throughout the day
Drinking your calories can be a more motivating way to increase your calorie intake than having to chew your food when you're not too hungry.
Some research also suggests that liquids are less filling than solid foods, which may be ideal if you have a poor appetite (
A convenient way to drink your calories is to replace some of your meals with nutritious, high-calorie drinks.
Smoothies, milkshakes and juices can all make good meal replacement drinks. Try making them with nutritious ingredients like fruits and vegetables.
You can also add good protein sources such as whole milk, yogurt orProtein powderfor extra calories and nutrients.
CvDrinking your calories and nutrients instead of eating them can help you consume your food.
Eating large meals can be intimidating, while small and easy-to-eat snacks can be more convenient and require less effort to increase your food intake.
Snacks can also be useful on the go.
However, snacks are not meant to replace your big meals, but rather to complement them. So avoid eating snacks just before meals as it can affect your appetite.
Here are some exampleshealthy snacks:
- fruits such as bananas, apples and oranges
- protein bars or granola bars
- Greek yogurt or cottage cheese and fruit
- nut butter and crackers
- salty snacks like popcorn or trail mix
CvEat more of the foods you like. This will help motivate you to eat and stimulate your appetite.
The logic of this rule is quite simple: choose foods you like.
When you sit down to a meal that you know you will enjoy, you are much more likely to eat it than a dish that you find unappealing.
In fact, research shows that when you can choose what you want to eat, you tend to eat more of it more often than if you didn't have the option to choose your food (
To ensure you consume more of these foods, it's important that you take the time to plan and prepare them in advance so you always have them on hand.
CvEat more of the foods you like. This will help motivate you to eat and stimulate your appetite.
Drinking fluids before or during your meals can negatively affect your appetite and cause you to eat less (
Some research even suggests that drinking water before meals can reduce calorie intake and aid in weight loss (
In a 2007 study, this effect was observed in older adults, but not in younger adults (
Try limiting your water intake 30 minutes before meals and see if your appetite improves.
CvDrinking water or other fluids before or during meals can affect your appetite and cause you to eat less.
A deficiency of certain vitamins and minerals can reduce your appetite.
If you want to increase your appetite, consider talking to a doctor or dietitian to determine if supplementation may be helpful.
A few supplements that have been shown to help include:
- Zink:A deficiency of zinc in the diet can lead to loss of appetite and taste disturbances that can promote low appetite (
22 ). - Thiamine:Thiamine deficiency can cause decreased appetite and increased resting energy expenditure, leading to weight loss (
23 ). - Fish oil:Some studies have shown that this dietary supplement can increase appetite and reduce the feeling of fullness after meals (
24 ).
CvSome vitamin and mineral deficiencies can cause a loss of appetite. Taking certain supplements can stimulate your appetite.
Keeping a food diary can help you track your meals and ensure you get enough calories throughout the day.
Recording your food intakeand hunger levels can also help you understand how your appetite is evolving.
Try to record every meal and snack, no matter how small. If your appetite is poor, every calorie counts toward your daily goal.
CvKeeping a food diary can help you track your food intake and promote better eating habits.
There are many factors that can affect your appetite, including physical conditions, psychological conditions, medications and vitamin or mineral deficiencies.
However, small changes can make a big difference, such as changing your diet and adjusting your meals.
If you find it difficult to eat, it is always a good idea to contact a doctor who can advise you on how to stimulate your hunger and gain weight.
