How to increase appetite

How to increase appetite
Loss of appetite occurs when you have a decreased desire to eat. Various factors can cause loss of appetite, including mental and physical illnesses. If you’re sick, lose weight, and don’t have an appetite, it could be due to illness, an emotional problem, or as a side effect of a particular treatment.
If your lack of appetite persists for more than two days, it may lead to weight loss or poor nutrition. A lack of appetite can be frustrating for anyone, especially people who are underweight and trying to gain weight.
You can try to force yourself to eat, but this can make matters worse. So here are some simple ways you can increase your appetite.
Ways to increase appetite
Eat small meals frequently
Eating three full meals can seem like a difficult task when you don’t have a healthy appetite. A more motivating way to eat is to divide your three main meals into five or six smaller meals.
As your appetite improves, you can start increasing the servings of these meals, or adding more ingredients to consume more calories throughout the day. Start increasing the servings and adding more ingredients.
Eat nutrient-rich foods
People with poor appetite tend to eat empty calories such as candy, chips, ice cream and baked goods to gain weight. Although these types of foods may seem appetizing and contain high amounts of calories, it is a bad idea because they provide little Too many nutrients via حلويات لوليا

Instead, focus on foods that provide you with calories and a wide variety of nutrients such as protein and healthy fats. For example, instead of ice cream for dessert, you can have 1 cup of plain Greek yogurt. Add some berries and cinnamon for sweetness.
Likewise, if you want to eat pizza, you can make your own and add more veggies and some protein for extra nutrients.
Reduce your intake of empty calories. Instead, make easy alternatives to focus on more nutritious foods that contain protein, healthy fats, and whole grains.
Add more calories to your meals
Another way to increase your appetite and make sure you eat enough during the day is to add more calories to your meals. One way to do this is to cook foods with calorie-dense ingredients such as butter, nut butter, olive oil, or whole milk.
for example:
To get 45 calories, cook eggs with butter. Add 80 calories by cooking oatmeal with whole milk instead of water. Add some olive oil and avocado to your salads. Or spread some peanut butter on apple slices as a snack.
Simple additions like these can pack more healthy calories into your meals and increase your total calorie intake. Add calorie-rich ingredients as you prepare your meals to consume more calories throughout the day.
Make mealtime a fun social activity
Cooking and eating a meal with others may help stimulate your appetite more than eating alone. And to make food more enjoyable, you can invite friends and family for meals. If they can’t come to keep you company, try eating while watching TV.
These strategies can help by shifting your attention away from food. In fact, a study showed that eating with friends can increase food intake by 18%, and eating while watching TV can increase it by 14%. It may increase your appetite

Trick your brain with different plate sizes
If you have a poor appetite, seeing large amounts of food can be overwhelming and discouraging. One way to avoid feeling overwhelmed is to trick your brain into thinking you’re still eating small portions. You can do this by serving your food on a large plate rather than a small plate.
Some studies have shown that increasing your plate size can make you serve larger portions of food. This is true even when you don’t like food very much. In other words, you can eat more food if you serve it in a larger plate. This may increase your daily calorie intake, especially if you eat high-calorie foods.
Scheduling meal times
Hunger usually refers to the desire to eat. However, if you don’t feel hungry, you may not be able to rely on your appetite to remind you when to eat. If this is the case, try to schedule your meals and set a reminder all the time to make sure you’re eating regularly.
In addition, having a regular meal schedule is important for stimulating the appetite, helping you to consume enough calories and nutrients each day. Scheduling and setting reminders for meals can help you increase appetite and keep track of your food intake.
Don’t miss breakfast
Eating breakfast every day is important when you want to increase your appetite and gain weight. A review study showed that skipping breakfast can lead you to eat less during the day, which is the opposite of what you want.
Moreover, breakfast helps increase the thermogenesis effect in the body, making you burn more calories throughout the day. This can increase your appetite.
If you’re trying to eat more, eating breakfast every day is just as important as eating regular meals throughout the day. Eating breakfast every day can boost your appetite and increase thermogenesis, which may motivate you to eat more.
Eat less fiber
High-fiber diets have been shown to promote feelings of fullness and reduce calories for those looking to lose weight. Although high-fiber foods are recommended in a balanced diet, they can slow down digestion and make you feel fuller for longer. Thus, you may want to moderate your intake if you are looking to increase your appetite.
Eating a low-fiber diet may keep you from feeling full, and may help you eat more during the day. Reducing the amount of fiber in your diet can reduce feelings of fullness and make you eat more throughout the day.

Drink calorie-dense drinks
Drinking your own calories may be a more motivating way to increase your calorie intake than having to chew your food when you’re not feeling very hungry. A practical way to drink calories is to replace some of your meals with nutritious, high-calorie drinks.
Shakes, milkshakes, and smoothies can be good meal replacement drinks. Try making them using nutritious ingredients like fruits and vegetables.
You can also add good sources of protein such as whole milk, yogurt, or protein powder for extra calories and nutrients. Drinking calories and nutrients instead of eating them can help motivate you to eat your food.
Eat healthy snacks
Eating large meals can be intimidating, while small, easy-to-eat snacks can be more convenient and take less effort to increase your food intake. Snacks can also be helpful when you’re on the go.
However, snacks are not meant to replace your larger meals, but rather to complement them. So avoid snacking near mealtime, as it may affect your appetite.
Here are some examples of healthy snacks: Fruits like bananas, apples and oranges. Greek yogurt or cheese and fruit. Nut butter and crackers. and salty snacks like popcorn.
Eating small, healthy snacks throughout the day can help increase the amount of calories you eat and increase your desire to eat.
Eat more of your favorite foods
The logic of this rule is very simple, choose the foods you like.
When you’re sitting in front of a meal that you know you’ll enjoy, you’re likely inclined to eat it more than a dish that you find unappealing. In fact, research shows that if you can choose what you eat, you will tend to eat more of it and more often than if you didn’t have the choice to choose your foods.
To make sure you consume more of these foods, it is important that you take some time to plan and prepare them in advance so that you can always have them on hand.
However, if your favorite foods are unhealthy like fast food restaurants you can try cooking them or serving them with more healthy ingredients to make them more nutritious. Eating more of the foods you love. This will help motivate you to eat and stimulate your appetite.

Use herbs and spices
Some foods can delay digestion and produce gas, which can lead to a feeling of heaviness in the stomach and reduced appetite. Which can help increase your appetite by stimulating the production of digestive enzymes and reducing flatulence.
A type of spice called carminative herbs and spices can help reduce bloating and flatulence and improve appetite. They can also stimulate bile production to facilitate the digestion of fats. Examples of gas-repelling herbs and spices include fennel, mint, black pepper, coriander, ginger and cinnamon.
In addition to helping reduce the feeling of heaviness in the stomach, these herbs and spices can help make your meals more appealing. When your food has a pleasant smell and taste, it can stimulate your appetite.
You can introduce some of these herbs or spices into your diet by cooking with them, or you can take them as tea or tinctures.
exercise more
During exercise, your body burns calories to maintain your energy levels. Physical activity can increase your appetite to replenish the calories burned. Your appetite is likely to improve after several days of exercise, not after just one day.
Also, physical activity can affect many processes in your body that have been shown to stimulate hunger. These include increased metabolic rate and muscle mass, as well as changes in hormone production.
Limit drinking fluids before meals
Drinking fluids before or during your meals can negatively affect your appetite and make you eat less. In fact, studies have shown that consuming water before meals can reduce calorie intake, aid weight loss, and reduce increased appetite. This appears to affect older adults more than younger adults.
In contrast, abstaining from water before a meal can increase calorie intake by 8.7%. Therefore, try to limit your water intake to 30 minutes before meals and see if your appetite improves.