14 Best Ways to Increase Your Appetite

When you don't want to eat, you have a loss of appetite. Poor appetite can be caused by a variety of factors, including mental and physical illness.

If your lack of appetite lasts more than a few days, it can lead to weight loss or malnutrition.

Not having an appetite can be frustrating for anyone, but it is especially frustrating for people who are underweight and trying to gain weight or muscle.

This article contains a list of 16 simple ways to increase your appetite.

1. Eat Smaller Meals More Often

When you don't have a healthy appetite, eating three full meals may appear to be a difficult task.

Divide your three main meals into five or six smaller meals for a more motivating eating experience.

As your appetite improves, you can increase the portion sizes of these meals or add more ingredients to consume more calories throughout the day.

SUMMARY: Instead of three large meals per day, eat five or six smaller ones. As your appetite improves, you can gradually increase the size of your portions and add more ingredients.

2. Eat Nutrient-Dense Foods

To gain weight, people with poor appetites tend to consume empty calories such as candy, chips, ice cream, and baked goods.

Even though these foods may appear more appetizing and contain a lot of calories, they're a bad idea because they provide very few nutrients.

Instead, focus on foods that provide you with calories as well as a variety of nutrients such as protein and healthy fats.

For instance, instead of ice cream for dessert, try 1 cup of plain Greek yogurt. For sweetness, mix in some berries and cinnamon.

For example, if you're eating a tuna sandwich, add some vegetables and cheese to increase the calories and nutrients.

Similarly, if you want to eat pizza, you can make your own by adding extra vegetables and protein for extra nutrients.

SUMMARY: Reduce your consumption of empty calories. Instead, focus on more nutritious foods that contain protein, healthy fats, and whole grains by making simple substitutions.

3. Increase the number of calories in your meals.

Increasing the number of calories in your meals is another way to stimulate your appetite and ensure you're eating enough throughout the day.

Cooking with calorie-dense ingredients such as butter, nut jars of butter, olive oil, or whole milk is one way to achieve this.

For instance:

1. Cooking your eggs in butter adds 45 calories.
2. Cook your oatmeal with whole milk instead of water to save 80 calories.
3. Add 80 calories to your salads by including olive oil and avocados.
4. Spread peanut butter on apple slices for a 100-calorie snack.

Simple additions like these can help you pack more healthy calories into your meals while also increasing your total calorie intake.

SUMMARY: Include calorie-dense ingredients in your meal preparation to consume more calories throughout the day.

4. Make Mealtime a Fun Social Activity

Cooking and eating together may help stimulate your appetite more than eating alone.

You can make foods more appealing to eat by inviting friends and family over for meals. If they are unable to come over to keep you company, try eating while watching television.

These techniques can assist by diverting your attention away from the food. According to one study, eating with friends can increase food intake by 18%, while eating while watching TV can increase it by 14%.

Making meals on social and entertaining occasions may help you enjoy your food more and may increase your appetite.

SUMMARY: Eating meals with friends and family, or in front of the television, can distract you from the food you're eating and lead to overeating.

5. Use Different Plate Sizes to Delude Your Brain

Seeing large portions of food can be overwhelming and discouraging if you don't have a big appetite.

To avoid feeling overwhelmed, trick your brain into thinking you're still eating small portions. You can achieve this by serving your food on a large plate rather than a small plate.

According to some studies, increasing the size of your plate can cause you to serve larger portions of food. This is true even if you dislike the food.

In other words, if you serve your food in a larger dish, you will be able to eat more of it. This could increase your daily calorie intake, especially if you eat high-calorie foods.

SUMMARY: Using larger plates for your food may allow you to serve yourself larger portions and eat more.

6. Meal Times Should Be Scheduled

People eat when they are hungry. However, if you don't get hungry, you won't be able to rely on your appetite to tell you when to eat.

If this is the case, try scheduling your meals and setting a reminder at each mealtime to ensure you're eating on a regular basis.

A regular meal schedule is also beneficial for stimulating appetite and ensuring that you consume enough calories and nutrients each day.

SUMMARY: Meal planning and reminders can help you increase your appetite and keep track of your food intake.

7. Don't Forget to Eat Breakfast

Breakfast should be consumed on a daily basis if you want to increase your appetite and gain weight.

According to a review study, skipping breakfast can cause you to eat less throughout the day, which is the opposite of what you want.

Furthermore, breakfast increases the thermogenesis effect of the body, causing you to burn more calories throughout the day. This has the potential to increase your appetite.

Breakfast is just as important as regular meals throughout the day if you're trying to eat more.

SUMMARY: Eating breakfast every day may stimulate your appetite and increase thermogenesis, both of which may encourage you to eat more.

8. Eat less fiber

For those looking to lose weight, high-fiber diets have been shown to increase feelings of fullness while decreasing calorie intake.

High-fiber foods, while recommended in a balanced diet, can slow digestion and keep you feeling fuller for longer. As a result, if you want to increase your appetite, you should limit your intake.

Eating a low-fiber diet may keep you from feeling too full, allowing you to eat more throughout the day.

SUMMARY: Cutting back on fiber in your diet may cause you to feel less full and eat more throughout the day.

9. Eat Your Calories

Drinking your calories may be a more motivating way to increase your calorie intake than chewing your food when you are not hungry.

A convenient way to consume calories is to replace some of your meals with nutritious, high-calorie drinks.

Smoothies, milkshakes, and juices can all be used to replace meals. Make them with nutritious ingredients like fruits and vegetables.

For extra calories and nutrients, add good sources of protein such as whole milk, yogurt, or protein powder.

SUMMARY: Drinking your calories and nutrients rather than eating them may help motivate you to eat them.

10. Incorporate Healthy Snacks

Eating large meals can be intimidating, whereas small and easy-to-eat snacks can be more convenient and require less effort to increase your food intake.

Snacks can also be useful when you're on the go.

Snacks, on the other hand, are intended to supplement rather than replace your main meals. As a result, avoid eating snacks close to mealtime because it may affect your appetite.

Here are some examples of healthy snacks:

1. Bananas, apples, and oranges are examples of fruits.
2. Protein or granola bars?
3. Fruit and Greek yogurt or cottage cheese
4. Crackers and nut butter
5. Snacks with salt, such as popcorn or trail mix

SUMMARY: Eating small, healthy snacks throughout the day can help you increase your calorie intake and your desire to eat.

11. Increase The Consumption of Your Favorite Foods

The logic behind this rule is straightforward: choose foods that you enjoy.

When you sit down to a meal you know you'll enjoy, you're much more likely to eat it than if you're presented with an unappealing dish (9Trusted Source).

In fact, research shows that if you have the option to choose what you eat, you will eat more of it and more frequently than if you did not have the option to choose your foods (9Trusted Source, 10Trusted Source).

To ensure you consume more of those foods, it is critical that you plan and prepare them ahead of time so that they are always available.

If your favorite foods are not healthy, such as those from fast food restaurants, you can cook or serve them with more nutritious ingredients to make them more nutritious.

SUMMARY: Eat more of your favorite foods. This will help to stimulate your appetite and motivate you to eat.

12. Make Use of Herbs and Spices

Some foods can cause digestion to be delayed and gas to be produced, resulting in a "heavy stomach" feeling and a decrease in appetite.

Carminative herbs and spices are a type of seasoning that can help reduce bloating and flatulence while also improving your appetite. They can also stimulate bile production to aid in fat digestion.

Fennel, peppermint, black pepper, coriander, mint, ginger, and cinnamon are examples of carminative herbs and spices.

These herbs and spices can help make your meals more appealing while also reducing the "heavy stomach" feeling. When your food smells and tastes good, it can stimulate your appetite.

Bitter tonics are another type of herb preparation that can help stimulate the production of digestive enzymes, which can help increase appetite. Bitter tonics such as gentian, blessed thistle, and center are examples.

Some of these herbs, spices, and bitters can be added to your diet by cooking with them, or they can be consumed as teas or tinctures.

SUMMARY: Certain herbs, spices, and bitter tonics can increase your appetite by aiding digestion and reducing flatulence while also making your food more appealing.

13. Increase Your Physical Activity

During exercise, your body burns calories to keep you going. Physical activity can increase your appetite in order to replenish the calories you've expended.

In fact, in one study, 12 people were subjected to 16 days of continuous training. After this period, they burned an additional 835 calories per day on average.

They also increased their food intake and were able to replace 30% of the calories they had burned during exercise.

However, your appetite is more likely to improve after a few days of exercise rather than after just one.

Furthermore, physical activity has been shown to influence several processes in your body that have been linked to increased hunger. Increased metabolic rate and muscle mass, as well as changes in hormone production, are examples of these.

SUMMARY: Physical activity can increase your metabolic rate and hormone production, causing you to burn more calories and stimulate your appetite.

14. Keep Beverages to a Minimum with Meals

Drinking fluids before or during meals may reduce your appetite and cause you to eat less.

In fact, studies have shown that drinking water before meals can help reduce calorie intake and aid in weight loss.

This appears to be more prevalent in older adults than in younger adults.

In contrast, skipping pre-meal water could increase your calorie intake by 8.7 percent.

As a result, try restricting your water intake 30 minutes before meals to see if your appetite improves.

SUMMARY: Drinking water or other liquids before or during meals can suppress your appetite and cause you to consume fewer calories.

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In conclusion

Many factors can influence your appetite, including physical and mental health issues, medications, and vitamin and mineral deficiencies.

Small changes, on the other hand, can have a big impact.

You could try to increase your appetite by inviting people over for meals and experimenting with new recipes that use spices, herbs, and high-calorie ingredients to make food more appealing and nutritious.

Limit your intake of beverages before and during meals, and limit your intake of high-fiber foods, which can suppress your appetite. If you find large meals intimidating, motivate yourself to eat by eating small, frequent meals instead.

Another strategy is to eat your largest meal when you are the most hungry. The remainder of the time, you can include smoothies and high-calorie drinks that are easier to consume.

If you're having trouble eating, it's always a good idea to consult with your doctor, who can advise you on how to increase your appetite and gain some healthy pounds.