Increase Your hunger
Increasing your appetite can be a tricky business, especially if you find food unappealing or are struggling to gain weight. But don’t worry, there are many things you can try to train your body to eat more and to start enjoying food again. Here are some great suggestions for kick-starting a healthy appetite.
Always eat breakfast You’ve heard it before, but breakfast really is the most important meal of the day. Eating a healthy, balanced breakfast kick-starts your metabolism after a long night of not eating and gets your body ready for the day.Eating breakfast will give you more energy so you will be more active throughout the day, thus increasing your appetite further.
Some good options for healthy, balanced breakfasts include wholegrain cereals, yogurt, granola and fresh fruit, and healthy fruit smoothies. If you’re trying to increase your calorie intake, try spreading some peanut butter on a slice of wholegrain bread or toast. It’s tasty and full of healthy fats.
Eat small, frequent meals. Eating small, frequent meals rather than the usual three a day is a great way to build towards a healthy appetite. People with small appetites can often be turned off by the large portion sizes at regular mealtimes. Small meals, on the other hand, can be less daunting and less filling than large meals, while eating them frequently still allows you to consume the same amount of food overall.
Eating smaller meals can also help you to feel less bloated and sluggish after eating, which is the reason many people with small appetites don’t enjoy large meals. Try eating 4 to 6 small meals a day to avoid feeling overly full. Don’t be afraid to break with convention and eat whenever most appeals to you. If you prefer to eat your biggest meal in the morning rather than in the evening, go for it. If you prefer to break dinner time up into two smaller meals, that’s fine too.
Eat healthy snacks. Eating healthy snacks can help when you have trouble eating much food at mealtimes. The small quantities can be less daunting, while frequent snacking can help get you into the correct mindset when it comes to eating. Try putting small bowls of your favorite snacks in frequently used areas around the house, like the kitchen counter or living room coffee table, to encourage snacking throughout the day.
Choose foods which are high in healthy sugars and fats, such as bananas, avocados and nuts, tasty spreads and dips such as hummus or cream cheese, or salty treats such as popcorn and pretzels.Just remember that snacks are not meant to be eaten instead of meals, but in addition to them. So avoid snacking too close to meals times, otherwise you might ruin your appetite.
Choose your favorite foods. Eating more is easier when you eat foods that you actually enjoy. Put some time and preparation into buying and planning out meals and snacks that you like, that way you should never end up not eating just because there’s nothing in the house that appeals to you.
If you are currently under your ideal weight, you shouldn’t worry too much about sticking to a purely healthy diet. If you love chocolate cake or pizza, indulge yourself a little and allow yourself to eat your favorite sweet or savory treats. However too much fatty food can cause you to feel bloated or unwell, so eat in moderation. You can also try eating your favorite comfort foods or foods you associate with your home or childhood – think hearty beef stews or chicken pot pies. You may find foods that you associate with good memories easier to eat.
Avoid off-putting odors. Foods that have particularly strong smells can be overpowering and may turn you off eating a dish completely, especially if you weren’t particularly hungry to begin with. Avoid foods like tuna or stinky cheese (unless you happen to love them) or anything which has a smell that doesn’t appeal to you.
Remember that hot food usually has more of an aroma than cold food, so try eating more sandwiches, salads or cold cuts of meat if smells are not your thing.
Drink enough liquids. You should aim to drink between 6 to 8 glasses of water or water-based drinks a day. Drinking a glass of water an hour before and an hour after a meal can help with digestion and ensure that there is not too much food in the stomach at any given time. However, you should avoid drinking too much water directly before a meal, as this can decrease your appetite and give you a false sense of fullness.
Certain herbal teas have also traditionally been used to increase appetite, in particular peppermint, anise and licorice teas. Try drinking a cup or two throughout the day to increase your liquid intake and potentially increase your appetite.