In our fast paced lives, it often happens that we forget to eat or skip a meal during the day. A loss of appetite usually occurs when there’s little or no desire to eat. If this happens on and off, it’s okay. But not feeling hungry for longer periods of time can cause malnutrition and even other nutritional deficiencies.
The top nutritionist in Islamabad says that the loss of appetite usually occurs due to physical or mental issues. This can affect the mental health of people who are struggling to gain mass and are underweight.
I know you are frustrated right now, but let me help you out. Here are some tips and tricks that make a huge difference in your appetite.
1. Consume Small Meals
Eating 3 full meals can be challenging for you especially when you don’t feel any appetite. A more motivating approach would be to divide your 3 meals into 4 or 5 small ones. As your appetite increases, try to increase your portions. For Example, if you are having a club sandwich, start adding more chicken and veggies.
2. Eat Nutrition Rich Foods
People with low appetite usually go for foods like chips, biscuits, baked goods and candy to gain weight. Even though these kinds of foods have high calories and provide you with instant energy. But consuming these is not a good idea as they are low on nutrition.
Foods that provide both nutrition (protein and healthy fats) and calories are much more helpful if you’re dealing with loss of appetite. Try and consume these sorts of foods.
For Example, Instead of taking a cup of ice cream for dessert, take a bowl of greek yogurt.
3. Trick your Brain with Different Plate Sizes
If you have been experiencing a low appetite, you must feel overwhelmed to see big portions of food. The best way to deal with this is to trick your brain to believe that you’re still having small portions. This can be done by having meals in bigger plates than small ones.
In other words, you can consume more food in a larger dish. So, this increases your daily calorie intake in an easier way.
4. Do Not Skip Breakfast
Consuming breakfast everyday is very important to increase your appetite and helps in weight gain immensely. Breakfast also helps the body in thermogenesis. In this process more calories are burnt which makes you feel more hungry.
If you’re trying to eat more, just don’t skip your breakfast at any cost. It is known as the most important meal of the day.
5. Incorporate Healthy Snacks
Eating big meals can get intimidating sometimes. So, try and load up on some extra calories by consuming healthy snacks. It should be kept in mind that snacks are no replacement for meals.
These need to be taken when you are on the go. Avoid consuming snacks when you are close to your meal time. Try and find healthy options such as;
- Protein or Granola Bars
- Greek Yogurt with some fruit in it
- Fruits like bananas, apples and oranges.
- A fist full of mixed dry fruit.
- Salty snacks like popcorn or salted peanuts.
6. Use Herbs and Spices
There are some spices that make you feel really full. These cause a “heavy stomach” which results in loss of appetite. Carminative herbs and spices are very helpful if you feel bloated and full after having a meal.
A good number of these herbs help in the production of bile which eventually digests fat. Some of these herbs include black peppers, fennel seeds, coriander, ginger and mint.
These herbs can make your food more appealing and it is said to increase hunger.
7. Drink Your Calories
Drinking your calories is a much more motivating and easier way to increase your calorie intake. Because sometimes, chewing a good amount of food can be a little too much. A practical way is to replace one of your meals with a high calorie diet.
Juices, Milkshakes and smoothies can all be very good replacement options for meals. Try adding fruits and vegetables as much as you can. You can also add yogurt, protein powder and whole milk for some extra calories.
The Bottom Line
Small changes in your daily life can make a huge difference. However there are other factors like mental health, medications and vitamin intake that affect your appetite. Try and eat your biggest meal when you are the hungriest. Don’t force anything on yourself. Consult a nutritionist if you’re looking to follow a healthy diet plan.
